Monday 7/5 – 7:45 & 9am only

Fitness – Hero WOD

“Little Whitten”

5 rounds for time with a partner:

– 22 KB swings

– 22 medball box step ups

– 400m run (together)

– 22 burpees

– 22 wallballs

Performance – Hero WOD

“Whitten”

5 rounds for time:

– 22 KB swings (70/44)

– 22 box jumps + step down (24/20”)

– 400m run

– 22 burpees 

– 22 wallballs (20/14)

Tuesday 7/6

Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 6/side half kneeling DB press

After even sets:

– 6/side SA split stance band row w/ pause

*RDLs heavier than 6/25

B) 5-6 rounds for quality:

– 7 double DB hang power clean + push press (fluid)

– 7 burpees over barbell (fast)

– 100m sprint 

*Slow walk/rest back to gym.

Performance

A) E2MOM x 8 sets

Sets 1-4: pause power clean* + power clean + jerk

Sets 5-8: power clean + jerk

*Pause 2 counts at knee.

B) 5-6 rounds for quality:

– 5 UB TnG power clean + push jerk

– 7 burpees over barbell

– 100m sprint

*Slow walk/rest back to gym.

*Add weight each set if able.

Wednesday 7/7

Fitness

E8M x 4-5 sets:

– 18 cal row

– 16 SA DB hang power clean (5-5-5-5 @ 35/25)

– 14 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 10 up/downs

Performance

E8M x 4-5 sets:

– 24/18 cal row

– 20 SA DB hang power clean (5-5-5-5 @ 35/25)

– 16 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 8 DB devil press

*switch order every round

Thursday 7/8

Fitness

E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-8 ring pull-ups (weighted, BW, or low ring w/ leg assist)

– 6-8 alternating deadbugs 

*Heavier than 6/29

B) For time:

– 400m run

– 24 push-ups

– 16 hanging knee raise

– 400m run

– 16 push-ups

– 12 hanging knee raise

– 400m run

– 8 push-ups

– 8 hanging knee raise

*Elevate push-ups as needed for full ROM

Performance

A) E3M x 5 sets:
– 3 bench press @ 80-87.5%

– 3-6 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/29

B) For time:

– 400m run

– 30/24 push-ups

– 20 toes to bar

– 400m run

– 20/16 push-ups

– 15 toes to bar

– 400m run

– 10/8 push-ups

– 10 toes to bar

*RX+ perform 9-7-5 ring or bar MUs

Friday 7/9

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Odd sets: 8 BB/sandbag good mornings + 12 alternating plank DB row

Even sets: 8 heel elevated goblet squat + 4/side deadbug w/ pause

Performance

A) E2MOM x 8 sets

– 1 snatch

*Receive in either full squat or power snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB Bradford press

– 12-16 alt. KB gorilla rows

– 12-16 banded Spanish squats

– 1 lap heavy sled drag

OR

C) Conditioning Option

4-5 sets:

– 1000/800m row

R3M

*Goal is to keep within 5 sec of 500m repeats.

Saturday 7/10

Fitness

TBA

Performance

TBA

Sunday 7/11

Open Gym 10-12pm

Monday 6/28

A) E2.5M x 6 sets:

– 3 deadlifts w/ 32X1 tempo

– 8-10 DB floor press w/ pause

– 8-10 bent over reverse flys (5-10lbs)

B) E3M x 4-7 sets:

– 200m row

– 8 double DB hang power cleans

– 7 DB front squats

– 6 hanging knee raises

*Perform reps of 8-8-8 if able. 

Performance

A) E2.5M x 6 sets:

– 3 deadlifts w/ 32X1 tempo @ 75-80%

B) E3M x 4-7 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65, 75/55)

– 7 front squats

– 6 toes to bar

*Goal is to keep BB movements UB.

*RX+ perform reps of 8-8-8.

Tuesday 6/29

A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/21

B) For time:

– 600m run

– 20 push-ups

– 20 medball box step overs

– 400m run

– 15 push-ups

– 15 medball box step overs

– 200m run

– 10 push-ups

– 10 medball box step overs

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 1-2 bench press @ 80-85%

– 4-8 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/21

B) For time:

– 600m run

– 40/32 push-ups

– 20 box jump overs

– 400m run

– 30/24 push-ups

– 15 box jump overs

– 200m run

– 20/16 push-ups

– 10 box jump overs

Wednesday 6/30

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets: 12-16 alternating double KB front rack reverse lunge

Even sets: 8-12 DB push press + 8-12 plate slide from plank (5-10lb)

B) 10 rounds for time:

– 4 alt. DB snatch 

– 3 pull-ups

– 2 burpees

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

*Receive in either full squat or power snatch.

B) 10 rounds for time:

– 3 power snatch (95/65)

– 3 pull-ups

– 3 bar facing burpees

*RX+ use 115/75

Thursday 7/1

Fitness

E8M x 4-5 sets:

– 400m row

– 16 double KB deadlifts

– 16 DB or BB push press 

– 16 abmat sit-ups

– 40 double unders

Performance

E8M x 4-5 sets:

– 500/400m row

– 20 double KB deadlifts (53/35)

– 20 push press (75/55)

– 20 abmat sit-ups

– 50 double unders

*switch order every round

Friday 7/2

Fitness

A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-12 DB/KB lat pull-overs

*heavier than 6/24

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-87.5%

*heavier than 6/24

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squats

– DB bench complex (4 regular, 8 alt. top down, 8 alt. bottom up, 4 regular)

– 8-16 BB or DB curls

– 8-16 banded face pulls

OR

Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R60S

*Goal is to hold the same pace as last week.

Saturday 7/3

Fitness

For time with a partner:

– 400m run together

– 40 DB/BB thrusters 

– 60 sit-ups

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

*Split all reps except run. One person working at a time.

Performance

For time with a partner

– 600m run (together)

– 40 thrusters (95/65, 75/55)

– 60 toes to bar

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

– 600m run (together)

*Split all reps except run. One person working at a time.

*RX+ complete 60 reps of everything.

Sunday 7/4 – July 4th

Gym Closed – Happy 4th!

Monday 6/14

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Station 1: 12-16 DB renegade rows

Station 2: 12-16 KB reverse lunges

B) 5 rounds for time:

– 200m run

– 6 double DB hang power snatch

– 8 DB box step overs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 position snatch (high hang, hang, floor)

Sets 3-4: 2 position snatch (hang, floor)

Sets 5-8: snatch

*Receive in either full squat or power snatch.

B) 5 rounds for time:

– 200m run

– 6 hang power snatch (95/65, 75/55, 65/45)

– 8 box jump overs (24/20”)

R60S

*RX+ use 115/75.

Tuesday 6/15

Fitness

E6M x 5 sets:

– 12 cal row

– 12 BB push press

– 12 SA DB hang power clean (4-4-4-4)

– 12 DB goblet squats

– 12 strict pull-ups

*switch order every round.

Performance

E6M x 5 sets:

– 16/12 cal row

– 16 shoulder to overhead (75/55)

– 16 SA DB hang power clean (4-4-4-4 @ 50/35)

– 12 DB goblet squats

– 12 pull-ups

*switch order every round.

*RX+ perform 20/16 cal row w/ 95/65 BB.

Wednesday 6/16

Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) 3 sets: 

4 min AMRAP

– 10 wallballs

– 5 pull-ups

– 20 single unders

R60S 

*The second set perform reps of 8/4/16.

*The third set perform reps of 6/3/12.

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 1-2 back squats @ 75-80%

*heavier than 6/7

B) 3 sets: 

4 min AMRAP

– 12 wallballs

– 6 pull-ups

– 24 double unders

R60S 

*The second set perform reps of 10/5/20.

*The third set perform reps of 8/4/16.

Thursday 6/17

Fitness

A) E2MOM x 8 sets

– 4 BB sumo deadlift high pulls 

After odd sets:

– 4/side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

B) 3 rounds for time:

– 400m run

– 12-9-6 double DB hang power clean + push press

– 6-9-12 up/downs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 power clean + 2 push press + 1 jerk

Sets 3-4: 1 power clean + 1 push press + 1 jerk

Sets 5-8: 1 power clean + 1 jerk

*Build to a heavy set.

B) 3 rounds for time:

– 400m run

– 12-9-6 power clean + jerk (135/95, 115/75, 95/65)

– 6-9-12 burpees over the barbell

R60S

Friday 6/18

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

Performance

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for time:

– 8-12 heel elevated goblet squats w/ pause (heavy, heels on 25#)

– 8-12 DB floor press @ 3111 tempo

– 8-12 BB Romanian deadlifts @ 55-60%

– 8-12 strict ring or banded supinated pull-ups

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R90S

*Goal is to hold the same pace as last week.

Saturday 6/19

Fitness

TBA

Performance

TBA

Sunday 6/20

10-12pm Open Gym

Check your email for more details!

Monday 6/7

Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) E6M x 3-4 sets:

– 400m run

– 10 hanging knee raises / weighted sit-up

– 12 DB/KB reverse  lunges

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 2-3 back squats @ 70-75%

*heavier than 5/27

B) E6M x 3-4 sets:

– 400m run

– 12 toes to bar

– 16 DB/KB reverse lunges (35/25s)

Tuesday 6/8

Fitness

A) E2M x 8 sets:

– 3 push press (3 count eccentric)

After odd sets…

– 8/side standing band row w/ contralateral reach

After even sets…

– 8/side DB/KB Romanian deadlifts

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

Performance

A) E2M x 8 sets:

Sets 1-2: 3 push press

Sets 3-5: 2 push press

Sets 6-8: 1 push press

*heavier than 6/2

B) 3 sets: 

4 min AMRAP

– 5 shoulder to overhead (95/65)

– 5 pull-ups

– 5 burpees over the barbell

R60S 

*The second set perform reps of 4.

*The third set perform reps of 3.

*RX+ use 115/75.

Wednesday 6/9

E5M x 6 sets:

– 400m run or 400m row (alternating each set)

– 8 DB hang power cleans

– 12/9 push-ups

– 16 air squats

Performance

E5M x 6 sets:

– 400m run or 500/400m row (alternating each set)

– 8 hang power cleans (115/75, 95/65)

– 16/12 push-ups

– 24 air squats

Thursday 6/10

Fitness

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

B) 4 rounds for time:

– 40 single unders (sub lateral hops)

– 30/24 cal row

– 20 RKB swings

R2M

Performance

A) E3M x 5 sets:

– 5 deadlifts w/ 32X1 tempo @ 60-65%

B) 4 rounds for time:

– 50 double unders

– 35/28 cal row

– 20 RKB swings (53/35)

R2M

Friday 6/11

Fitness

A) E3M x 5 sets:
– 4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 18-24 foot elevated medball Russian twists

*Heavier than 6/4

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo +2-4 bench press @ 70-75%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/4

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squat

– 8-12 seated overhead tricep extension (BB or DB)

– 8-12/side bent over rows

– 8-12 banded face curls

C) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R2M

Saturday 6/12

Fitness

TBA

Performance

TBA

Sunday 6/13

10-12pm Open Gym

Monday 5/31 – Memorial Day (8 & 9:30am only)

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

Half Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

Tuesday 6/1

Fitness

A) E2M x 8 sets (5 each)

Station 1: 8-12 BB weighted hip thrusts + 8-12 supinated chest to bar banded strict pull-ups

Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s

B) 40-32-24-16-8 reps for time:

– cal row

– RKB swings

– single unders

Performance

A) E2M x 8 sets

– 1 clean

*Heavier than 5/21

*Receive in a squat if able.

B) 50-40-30-20-10 reps for time:

– cal row

– RKB swings (53/35)

– double unders

Wednesday 6/2

Fitness

A) E2M x 8 sets:

– 3 BB push press

After odd sets…

– 8/side half kneeling band lat pull-down

After even sets…

– 16 alt. DB weighted step-ups

*Heavier than 5/24.

B) AMRAP in 10 min:

– 1 DB push press

– 1 hanging knee raise / lemon squeeze

– 1 burpee

*Increase by 1 rep each round.

Performance

A) E2M x 8 sets:

Sets 1-4: 3 push press

Sets 5-8: 2 push press

*Heavier than 5/24

B) AMRAP in 10 min:

– 1 shoulder to overhead (95/65)

– 1 toes to bar

– 1 burpee over barbell

*Increase by 1 rep each round.

*RX+ use 115/75.

Thursday 6/3

Fitness

E5M x 6 sets:

– 400m run or 400m row (alternating each set)

– 8 box step overs

– 10 alternating DB snatch 

– 12 alternating DB goblet hold reverse lunge (sub BW lunge)

Performance

E5M x 6 sets:

– 400m run or 500/400m row (alternating each set)

– 8 box jump overs (24/20”)

– 10 alternating DB snatch (50/35)

– 12 alternating DB goblet hold reverse lunge 

*RX+ perform 8-12-16 reps each set

Friday 6/4

Fitness

A) E3M x 5 sets:
– 5 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/25

Performance

A) E3M x 5 sets:
– 3-5 bench press w/ 32X1 tempo @ 65-70%

– 12 alt. KB gorilla row

*Heavier than 5/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side front foot elevated split squats (BB or DBs)

– 8-12 dips (weighted, body weight, banded or box)

– 8-12 ring rows (as horizontal as possible)

– 8-12 banded “no moneys”

C) Conditioning Option

8-12 sets:

– 60 sec row/bike

– 60 sec rest/easy spin

Saturday 6/5

Fitness

TBA

Performance

TBA

Sunday 6/6

10-12pm Open Gym

Monday 5/24

Fitness

A) E2M x 8 sets:

– 3 BB push press

After odd sets…

– 8/side half kneeling band lat pull-down

After even sets…

– 16 alt. DB weighted step-ups

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 6 double DB hang power cleans 

– 6 lunges (weighted or not)

– 6 push press

+

600m run

*Run 800m if able

Performance

A) E2M x 8 sets:

– 3 push press

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 4 power cleans (96/65)

– 6 front rack reverse lunges

– 8 shoulder to overhead

+

600m run

*RX+ use 115/75

Tuesday 5/25

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/17

B) E6M x 3 sets:

– 400m row

– 3x:

• 4 strict pull-ups
• 8 push-ups
• 12 air squats 

*Scale row to 350 or 300m if needed.

*Scale reps to 3-6-9 if needed

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 62.5-67.5%

– 12 alt. KB gorilla row

*Heavier than 5/17

B) E6M x 3 sets:

– 500/400m row

– 3x:

• 5 pull-ups
• 10 push-ups
• 15 air squats 

*Scale reps to 4-8-12 if needed.

Wednesday 5/26

Fitness

E5M x 6 sets:

– 400m run

– 10 double KB deadlifts

– 10 hanging knee raise 

– 40 single unders

*Scale run to 300m if needed.

Performance

E5M x 6 sets:

– 400m run

– 8 deadlifts

– 10 toes to bar 

– 40 double unders

*Goal is to get a touch faster each set

*Pick a weight on deadlifts that is challenging but UB with perfect form.

*RX+ sub in 4 bar MUs for T2B

Thursday 5/27

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB overhead press

– 5-10 leg assisted strict pull-ups on BB

*Squats heavier than 5/19.

B) E2M x 8-12 sets:
– 10/8 cal row

– 5 DB thrusters

Performance

E3M x 5 sets:
– 3-5 back squats w/ 32X1 tempo @ 65-70%

*Heavier than last week 5/19

B) E2M x 8-12 sets:
– 12/9 cal row

– 3 thrusters

*Pick a weight on thrusters that is challenging.

Friday 5/28

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/20

Performance

A) E3M x 6 sets:

– 5 BB Romanian deadlifts w/ 3011 tempo @ 65-70%

– 5-7side half kneeling DB press

*Heavier than 5/20

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12 DB low incline bench press w/ pause

– 8-12 bent over BB rows

– 8-12 SA bent over band reverse fly

C) Conditioning Option

For distance:
– 1 min row/bike

– R1M

– 2 min row/bike 

– R1M

– 3 min row/bike

– R1M

– 4 min row/bike

– R1M

– 3 min row/bike

– R1M

– 2 min row/bike

– R1M

– 1 min row/bike

Saturday 5/29

Fitness

TBA

Performance

TBA

Sunday 5/30

10-12pm

pic

Monday 5/17

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

B) AMRAP in 5 minutes:

– 20 single unders or lateral line hops

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB NPU devil press

– 10 box step-ups

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 60-65%

– 12 alt. KB gorilla row

B) AMRAP in 5 minutes:

– 20 double unders

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB devil press (50/35, 35/25 lbs)

– 10 box jumps w/ step down (24″/20″)

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Tuesday 5/18

Fitness

E5M x 6 sets:

– 20/15 cal row

– 10 RKB swings

– 10 hanging knee raises 

– 5 burpees

*Scale row back to 15/12 if needed.

Performance

E5M x 6 sets:

– 20/15 cal row

– 15 RKB swings (53/35)

– 10 toes bar

– 5 burpees over the rower

Wednesday 5/19

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB overhead press

– 5-10 leg assisted strict pull-ups on BB

*Squats heavier than 5/10.

B) 4 rounds for time:
– 400m run (scale with 300m)

– 10 DB thrusters

– 10 abmat sit-ups

R60S

Performance

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 62.5-67.5%

*Heavier than last week

B) 4 rounds for time:
– 400m run 80-90%

– 15-12-9-6 UB thrusters (96/65)

R60S

*RX+: Thrusters start at 95/65 and add 10/5lbs each set.

Thursday 5/20

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 200m row (scale to 150m)

– 10 alt. DB snatch

– 10 push-ups (elevated if needed)

Performance

A) E3M x 4 sets:

– 6 BB Romanian deadlifts w/ 3011 tempo @ 62.5-67.5%

– 6/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 250/200m row

– 10 alt. DB snatch (50/35)

– 10-15 push-ups

RX+ sub 10-15 deficit push-ups or 5-10 HSPUs.

Friday 5/21

Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip thrusts + 8/side bent over rows

Station 2: 8-12 heel elevated goblet squats w/ pause + 8 double band 90/90s

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*Pause is 1-2 counts at knee.

*Receive in a squat if able.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alt. BB reverse lunges (off rack)

– 8-16 dips

– 8-16 supine medball hamstring curls

– 8-16 supinated ring rows

C) Conditioning Option

For distance:
– 4 min row/bike

– R3M

– 3 min row/bike 

– R2M

– 2 min row/bike

– R1M

– 1 min row/bike

– R30S

– 1 min row/bike

– R1M

– 2 min row/bike

– R2M

– 3 min row/bike

– R3M

– 4 min row/bike

*If you have it in you descend back to 20/16 cals

Saturday 5/22

Fitness

TBA

Performance

TBA

Sunday 5/23

10-12pm

Vote us the Best Place To Workout in East Dallas!

Monday 5/10

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB bench press

– 5-10 leg assisted strict pull-ups on BB

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters

– 15-12-9 up/downs

R60S

Performance

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 60-65%

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters (35/20s)

– 15-12-9 burpees

R60S

Tuesday 5/11

Fitness

A) E3M x 4 sets:

– 8/side posted single leg KB Romanian deadlifts

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 single

– 12 RKB swings (53/35)

– 9/7 push-ups

– 6 strict pull-ups

Performance

A) E3M x 4 sets:

– 8 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 double unders

– 12 RKB swings (53/35)

– 9 push-ups

– 6 pull-ups

RX+ perform 24 double unders and use 70/44#

Wednesday 5/12

Fitness

E4M x 8 sets:

– 200m run

– 8 DB push press

– 200/150m row

– 8 hanging knee raises

Performance

E4M x 8 sets:

– 200m run

– 8 push jerks

– 200/150m row

– 8 toes to bar

*Pick a challenging weight on the bar you can keep UB and crisp.

Thursday 5/13

Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows

Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band contralateral pull-aparts

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips

Performance

A) E2M x 8 sets

– 1 pause clean + 1 clean

*Pause is 1-2 counts at knee.

*Receive both in a squat if able.

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips

Friday 5/14

Fitness

A) E2M x 5 sets:

– 4 push press

– 8 ring rows

– 16 mountain climbers

*Heavier than 5/5

Performance

A) E2M x 6 sets:

– 4 push press

*Heavier than 5/5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 DB hex press w/ pause 

– 8-16 BB bent over rows

– 8/side rear foot elevated split squats 

– 8/side lean away banded delt raise w/ pause

C) Conditioning Option

For time:
– 20/16 cal row

– R1M

– 30/24 cal row

– R2M

– 40/32 cal row

– R3M

– 50/40 cal row

*If you have it in you descend back to 20/16 cals

Saturday 5/15

Fitness

TBA

Performance

TBA

Sunday 5/16

10-12pm Open Gym