Monday 9/7 – Labor Day (7:45 & 9am only)

Fitness

“Little Holleyman”

30 rounds for time:

– 5 wallballs

– 5/4 push-ups

– 5 double DB hang power clean

 

Performance

“Holleyman”

30 rounds for time:

– 5 wallballs (20/14

– 3 handstand push-ups

– 1 power clean (225/155)

 

*sub HSPU with 3 L-seated DB presses or 3 box HSPUs. 

 

Tuesday 9/8

Fitness

A) E3M x 4 sets:

– 8-12 close grip DB bench press (tough)

– 8-12 double KB/DB bent over rows

– 8-12 leg lifts (over and back = 1)

 

B) 5 rounds for time:

– 200m run

– 8 double DB hang power cleans

– 12/9 push-ups

– 8 hanging knee raises

R60S

 

Performance

A) E3M x 4 sets:

– 2 RIR close grip bench press @ 60%

– 8-12 double KB/DB bent over rows

 

B) 5 rounds for time:

– 200m run

– 8 hang power cleans

– 12/9 push-ups

– 8 toes to bar

R60S

 

Wednesday 9/9

Fitness

E10M x 4 sets:

– 600m row

– 20 double KB deadlifts

– 14 strict pull-ups

– 8 up/down + box step-up

 

Performance

E10M x 4 sets:

– 750/600m row

– 20 double KB deadlifts (53/35)

– 15 pull-ups

– 10 burpee + box jump overs (24/20”)

 

Thursday 9/10

Fitness

A) E2.5M x 5 sets:

– 6 double KB or BB front squats (tough)

– 6-10 alternating DB plank rows

 

B) 12 min AMRAP:

– 30 single unders

– 2 goblet hold reverse lunges 

– 2 DB push press

– 2 sit-ups

*Add 2 reps to each movement each round. 

 

Performance

A) E2.5M x 5 sets:

– 6 front squats @ 70-72.5%

 

B) 12 min AMRAP:

– 30 double unders

– 2 front rack reverse lunges (95/65, 75/55)

– 2 shoulder to overhead

– 2 lemon squeezes

*Add 2 reps to each movement each round. 

*RX+ use 115/75.

 

Friday 9/11

Fitness & Performance

A) E3M x 5 sets

– 8 Romanian deadlifts @ 65-70%

– 8-12 dips (banded or weighted)

 

B) 3-4 sets for quality:

– 8-12 banded sissy squats (add weight if able)

– 8-12 BB seated strict press (heavier than last week)

– 8-12/side lean away delt raises

– 8-12 supinated pull-ups (add weight if able)

 

Saturday 9/12

Fitness

TBA

Performance

TBA

 

Sunday 9/13

10-12pm Open Gym

 

Monday 8/31

Fitness

A) E3M x 4 sets:

– 8 BB or double KB front squats (tough)

– 8-12 L-seated band rows

– 8-12 ring tricep extensions

 

B) 2 rounds for time:

– 200m run

– 12 alternating DB snatch 

– 200m run

– 16 pull-ups

– 200m run

– 20 prisoner reverse lunges 

 

Performance

A) E3M x 4 sets:

– 8 front squats @ 67.5-70%

 

B) 2 rounds for time:

– 200m run

– 20 alternating DB snatch (50/35)

– 200m run

– 20 pull-ups

– 200m run

– 20 DB reverse lunges (2×50/35)

 

Tuesday 9/1

Fitness & Performance

A) E3M x 5 sets

– 8 Romanian deadlifts @ 65-70%

– 8-12 dips (banded or weighted)

 

Fitness

B) E6M x 3 sets:

– 400m row

– 18 KB swings

– 12 push-ups

– 6 box step overs

 

Performance

B) E6M x 3 sets:

– 500/400m row

– 21 KB swings (53/35)

– 15/12 push-ups

– 9 box jump overs

 

Wednesday 9/2

Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 8-12 incline DB press

Station 2: 8-12 bent over BB row

*incline press heavier than last week if able

 

B) 10 min AMRAP:

– 2 (1/side) SA DB hang clean + push press

– 3 hanging knee raise

– 20 double unders

*Add two total (1/side) DB HC+PP every round

 

Performance

A) EMOM x 10 sets – split jerk

Sets 1-4: 2 w/pause on dip and at catch @ 60-75%

Sets 5-10: 1 @ 75-90%*

*build a little heavier than last week

 

B) 10 min AMRAP:

– 1 power clean + push jerk (135/95)

– 3 toes to bar

– 20 double unders

*Add one clean & jerk every round

 

Thursday 9/3

Fitness

– 400m run (sub 300m if needed)

– 15 wallballs

– 12 sit-ups

– 9 NPU DB devil presses

– 200m row

 

Performance

E8M x 4-5 sets:

– 400m run

– 20 wallballs (20/14)

– 14 lemons squeezes

– 8 DB devil presses (35/25)

– 250/200m row

 

Friday 9/4

Fitness

A) E90S x 10 sets (5 each)

Station 1: 12 double KB deadlifts

Station 2: 8/side DB bent over rows

 

Performance

A) E90S x 10 sets

Sets 1-5: hang clean + clean (moderately heavy)

Sets 6-10: clean (build to a heavy single)

 

Fitness & Performance

B) 3-4 sets for quality:

– 8-12/side front foot elevated double KB split squat (heavier than last week)

– 8-12 BB seated strict press 

– 8-12 alternating lateral delt raise w/ top hold

– 16-24 alternating DB bicep curls

 

Saturday 9/5

Fitness

TBA

Performance

TBA

 

Sunday 9/6

10-12pm Open Gym

Monday 8/17

Fitness

A) EMOM x 5 sets each (alternating)

Station 1: 6/side half kneeling landmine press

Station 2: 6/side DB split squats

 

B) E5M x 3-5 sets:

– 400m row

– 12 DB/BB push press

– 40 single unders

 

Performance

A) EMOM x 10 sets:

– 1 push press

*start at same weight as your heavy doubles and build if able

 

B) E5M x 3-5 sets:

– 500/400m row

– 10 shoulder to overhead

– 40 double unders

*Pick a weight for S2O that is challenging but UB.

 

Tuesday 8/18

Fitness

E8M x 4-5 sets:

– 400m run

– 12 sandbag front squats

– 200m run

– 12 strict pull-ups

– 30 single unders

 

*Scale further with a 300m run to start.

 

Performance

E8M x 4-5 sets:

– 400m run

– 12 front squats (95/65)

– 200m run

– 12 pull-ups

– 30 double unders

 

RX+ perform overhead squats + chest to bar pull-ups

 

Wednesday 8/19

Fitness

A) EMOM x 5 sets (alternating)

Station 1: 8-10 DB hang power cleans

Station 2: 8-10 ring rows

Station 3: 8-10 supine medball hamstring curls

 

B) EMOM x 10-20 sets:

– 5 double KB deadlifts (moderately tough)

– 5 sit-ups

– 5 dips (box or ring)

 

Performance

A) EMOM x 5 sets:

– 1 hang power clean (moderate)

+ 

E2MOM x 5 sets:

– 1 hang power clean (heavy)

 

B) EMOM x 10-20 sets:

– 3 deadlifts @ 55-65%

– 4 lemon squeezes

– 5 ring dips

 

Thursday 8/20

Fitness

A) E2.5M x 5 sets:

– 1-2 bench press @ 87.5-92.5%

– 12 alternating KB/DB gorilla rows

 

B) E2M x 9-12 total sets (3-4 rounds)

– 12/9 cal row

– rotate movements each set:

• 10 alternating DB snatch 
• 8 hanging knee raises
• 6 up/down + box step up

 

Performance

A) E2.5M x 5 sets:

– 1-2 bench press @ 87.5-92.5%

– 12 alternating KB/DB gorilla rows

 

B) E2M x 9-12 total sets (3-4 rounds)

– 12/9 cal row

– rotate movements each set:

• 12 alternating DB snatch (50/35)
• 8 toes to bar 
• 4 burpee + box jump overs 

 

Friday 8/21

Fitness

A) E3M x 4 sets:

– 10 double KB front rack squats (heel elevated)

– 10-15 DB lat pull-overs

 

Performance

A) E3M x 4 sets:

– 8 front squats @ 65-67.5%

 

Fitness & Performance

B) 3 sets for quality:

– 12-16 KB death march

– 8-12 L-seated DB press

– 12-16 ring bicep curls

– 8-12 alternating lateral raise w/ top hold

 

Saturday 8/22

Fitness

TBA

 

Performance

TBA

 

Sunday 8/23

10-12pm Open Gym

Monday 8/10

Fitness

A) EMOM x 10 sets (5 each)

Interval 1: 8/side half kneeling landmine press

Interval 2: 12 alternating KB gorilla rows

 

B) 5 rounds for time:

– 200m row

– 10 DB hang snatch (4/side

– 8 hanging knee raises

– 6 up/downsr

R60S

 

Performance

A) EMOM x 10 sets:

– 1 split jerk

*stay lighter to moderate and work through footwork

 

B) 5 rounds for time:

– 250/200m row

– 6 hang power snatch (95/65, 75/55)

– 6 toes to bar

– 6 burpees over the bar

R60S

 

Tuesday 8/11

Fitness

A) E2M x 8 sets (4 each)

1: 8/side B stance KB Romanian deadlifts + 20 sec/side side plank

2: 8-12/side SA DB bench press @ 1110 tempo 

 

B) 5 sets, 3 min AMRAP:

– 4 American KB swings

– 6 push-ups (elevated if needed)

– 8 air squats

R60S, pick up where you leaver off every round

 

Performance

A) E2M x 8 sets:

– 2 hang power cleans 

*Build to a heavy but crisp double.

 

B) “The Chief”

5 sets, 3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S, pick up where you leaver off every round

 

Wednesday 8/12

Fitness

30 min AMRAP:

– 400m row

– 12 single arm DB push press (6/side)

– 10 box step ups

– 400m run 

– 8 strict pull-ups

– 6 V-ups

 

Performance

30 min AMRAP:

– 500/400m row

– 12 shoulder to overhead (95/65, 75/55)

– 10 box jumps + step down

– 400m run 

– 8 pull-ups

– 6 V-ups

 

Thursday 8/13

Fitness

A) E3M x 3 sets:

– 12 double KB front squats w/ heels elevated

– 12-16 tall kneeling banded lat pull-downs

 

B) For time:

– 800m run

– 60 alternating reverse weighted lunges (53/35)

– 800m run

 

Performance

A) E3M x 3 sets:

– 10 front squats @ 62.5-65%

 

B) For time:

– 800m run

– 60 alternating reverse weighted lunges (53/35)

– 800m run

 

Friday 8/14

Fitness & Performance

A) E4M x 4 sets

– 10 Romanian deadlifts @ 60%

– 10-15 dips (banded or weighted)

 

B) 3 sets for quality:

– 20 single DB front rack squats @ 1011 tempo (heavier than last week)

– 10-15 bradford presses

– 10-15 seated banded hamstring curls

– 20 alternating DB curls

 

Saturday 8/15

Fitness

TBA

 

Performance

TBA

 

Sunday 8/16

10-12pm Open Gym

Monday 8/3

Fitness

A) E2M x 6 sets (3 each)

1: 8-12 tough DB Romanian deadlifts + 16-24 Russian twists

2: 8-12/side half kneeling KB press 

 

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings

– 12 strict pull-ups

 

Performance

A) E2M x 6 sets:

– 3 hang power cleans 

*Build to a heavy but crisp triple.

 

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

Fitness & Performance (optional strength)

C) 2-3 sets for quality:

– 10-20 seated banded hamstring curls (green)

– 10-20 DB bicep hammer curls

– 10-20 overhead banded tricep extensions (green + red)

 

Tuesday 8/4

Fitness

A) E3M x 3 sets:

– 10 double KB front squats w/ heels elevated

– 16 alternating DB renegade rows

 

B) EMOM x 10-20 rounds:

– 1 DB hang squat clean to thruster

– 2/side box step ups

– 3 lemon squeezes

– 4 push-ups

 

Performance

A) E3M x 3 sets:

– 10 front squats @ 60%

 

B) EMOM x 10-20 rounds:

– 1 squat clean to thruster (tough)

– 2 box jump overs (24/20”)

– 3 lemon squeezes

– 4 chest to ground push-ups

 

Wednesday 8/5

Fitness

A) E2.5M x 5 sets:

– 3-5 bench press (tough)

– 8-10 bent over reverse flys

 

B) E3MOM x 4-7 sets

– 12/9 cal row

– 12 DB/BB push press 

– 36 singe unders

 

Performance

A) E2.5M x 5 sets:

– 1-2 bench press @ 85-90%

– 8-10 bent over reverse flys

 

B) E3MOM x 4-7 sets

– 12/9 cal row

– 12 push press (95/65)

– 36 double unders

 

RX+ perform 15/12 cal row

 

Thursday 8/6

Fitness

30 min AMRAP:

– 400m row

– 10 wallballs (20/14)

– 10 hang DB power clean + push press (6/side @ 50/35)

– 400m run 

– 10 sit-ups

– 10 up/downs

 

Performance

30 min AMRAP:

– 500/400m row

– 16 wallballs (20/14)

– 12 hang DB power clean + push press (6/side @ 50/35)

– 400m run 

– 8 toes to bar

– 6 burpees

 

Friday 8/7

Fitness

A) E90S x 8 sets:

– 2 push press

Alternate after each set

Odd: 8 L-seated band rows

Even: 8 supine medball hamstring curls

 

Performance

A) E90S x 8 sets:

– 2 push press

*heavier than last week’s 3s

 

Fitness & Performance

B) 3 sets for quality:

– 20 single DB front rack squats @ 1011 tempo (tough)

– 10-15 bent over BB rows

– 10-15 strict dips (banded, body weight, or weighted)

– 10-15 strict hanging knee raises (no swing, add medball between feet if able)

 

Saturday 8/8

Fitness

TBA

 

Performance

TBA

 

Sunday 8/9

10-12pm Open Gym

Monday 7/27

Fitness

A) E2.5M x 6 sets:

– 6 back squats 

– Odd sets: 8-12 seated DB overhead press

– Even sets: 8-12 ring rows

 

B) 5 rounds for time:

– 12/9 cal row

– 8 devil presses

R60S

 

Performance

A) E2.5M x 6 sets:

– 3 back squats @ 80-85%

 

B) 5 rounds for time:

– 16/12 cal row

– 8 devil presses (35/25s)

R60S

 

*Keep power output on rower consistent for each round. 

 

Tuesday 7/28

Fitness

A) E2.5M x 5 sets:

– 4-8 bench press

– 8-16 banded face pulls

 

B) E6M x 3 sets:

– 400m run

– 8 power cleans

– 40 single unders

– 12 hanging knee raises or lemon squeezes

*Scale to 300m if needed 

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 80-85%

– 8-16 banded face pulls

 

B) E6M x 3 sets:

– 400m run

– 8 power cleans

– 40 double unders

– 12 toes to bar

 

*Make PC work heavy enough for a challenge but light enough to keep UB.

 

Wednesday 7/29

Fitness & Performance

2 sets total:

3 min AMRAP

– 400m run, in remaining time:

• Burpee pull-ups

R1.5M

3 min AMRAP

– 500/400m row, in remaining time:

• HR push-ups

R1.5M

3 min AMRAP

– 5 wallballs

– 5 RKB swings (53/35)

– 5 ring rows

R1.5M

3 min AMRAP

– 400m run, in remaining time:

• Box jump + step down (24/20”)

R1.5M

3 min AMRAP

– 500/400m row, in remaining time:

• Goblet hold reverse lunges

R1.5M

 

Thursday 7/30

Fitness & Performance

A) E2M x 6 sets:

– 3 push press

– 8 chest supported incline double DB/KB rows

*start at last week’s heaviest set of 4 on push press. 

 

Fitness

B) 12 minute AMRAP:

– 2 alternating DB snatch (1/side)

– 2 single arm DB push press (1/side)

– 20 single unders

*Add 2 reps of DB snatch and push press each round

 

Performance

B) 12 minute AMRAP:

– 1 power snatch (95/65, 75/55)

– 1 push press

– 20 double unders

*Add 1 rep of PS and PP each round

 

Friday 7/31

Fitness

A) E2.5M x 6 sets:

– 8-12 double KB deadlifts (tough)

– 8-12 tall kneeling band pull-downs

 

Performance

A) E2.5M x 6 sets:

– 3 deadlifts @ 80-85%

– 8-12 tall kneeling band pull-downs

 

Fitness & Performance

B) 3 sets for quality:

– 8-12/side split squats (regular, front foot, or rear foot elevated

– 8-12 ring dips (banded, unweighted, or added weight)

– 8-12 hanging knee raises (add weight if able)

– 60 sec floor FLR

 

Saturday 8/1

Fitness

TBA

 

Performance

TBA

 

Sunday 8/2

10-12pm Open Gym

Monday 7/20

Fitness

A) E2.5M x 5 sets:

– 6-10 bench press (heavier than 7/10)

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 5 DB thrusters

– 4 pull-ups

– 3 burpees

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75-80%

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 3 thrusters (tough but UB for the long haul)

– 4 pull-ups

– 5 burpees over the barbell

 

*If needed, scale to 2-3-4 or skip a round to at least complete 10 rounds. 

 

Tuesday 7/21

Fitness

2 rounds of:

4 min AMRAP

– 400m run, in remaining 

• 8 RKB swings
• 4 up/downs

R2M

4 min AMRAP

– 24 single unders

– 8 wallballs

– 4 DB man makers

R2M

4 min AMRAP

– 500/400m row in remaining time

• 8/6 push-ups
• 4 box step ups

R2M

4 min AMRAP

– 16 walking lunges

– 8 alternating DB snatch

– 4 lemon squeezes

R2M

 

Performance

2 rounds of:

4 min AMRAP

– 400m run, in remaining 

• 8 RKB swings (53/35)
• 4 up/downs

R2M

4 min AMRAP

– 16 double unders

– 8 wallballs (20/14)

– 4 DB man makers (35/25s)

R2M

4 min AMRAP

– 500/400m row in remaining time

• 8/6 push-ups
• 4 box jump overs (24/20”)

R2M

4 min AMRAP

– 16 walking lunges

– 8 alternating DB snatch

– 4 lemon squeezes

R2M

 

Wednesday 7/22

Fitness & Performance

A) E2MOM x 5 sets:

– 4 push press

– 8 incline chest supported DB/KB rows

*Start at weight from last week’s heaviest set of 5s and either stay or build

 

Fitness

B) 12 min AMRAP:

– 200m row

– 16 single arm DB push press (8/arm)

– 12 DB box step ups (knee height)

 

Performance

B) 12 min AMRAP:

– 250/200m row

– 16 single arm DB push press (8/arm w/ 35/25)

– 12 DB box step overs (knee height)

 

*RX+ use 50/35

 

Thursday 7/23

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts @ (heavier than last week’s 5s)

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 400m run

– 15-12-9 hanging knee raises

– 30-20-10 walking lunges

 

Performance

A) E2.5M x 6 sets:

– 4 deadlifts @ 75-80%

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 400m run

– 15-10-5 toes to bar

– 30-20-10 DB walking lunges (35/25s)

 

*RX+ use 53/35

 

Friday 7/24

Fitness

A) EMOM x 5 sets

1: 8-12 seated DB Arnold presses

2: 8-12 BB glute bridges

3: 8-12 bent over reverse flys

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-85%

+ 

E2MOM x 5 sets:

– 80-95+%

 

Fitness & Performance

B) 3 sets for quality:

– 10-15 BB good mornings (moderate weight)

– 5/side TGUP sit-ups (heavy)

– 10-15 banded sissy squats

 

C) 3 sets for quality:

– DB 21 gun salute

– 21 tricep band push-downs

 

Saturday 7/25

Fitness

TBA

 

Performance

TBA

 

Sunday 7/26

10-12pm Open Gym

Monday 7/13

Performance & Fitness

A) E2MOM x 5 sets:

– 5 push press

– 8 bent over double DB/KB rows w/ pause

 

Fitness

B) EMOM x 10-20 sets

– 3 DB hang power cleans

– 5 DB push press

– 5 pull-ups

– 7 air squats

 

Performance

B) EMOM x 10-20 sets

– 1 power clean

– 3 shoulder to overhead (80% of part A weight)

– 5 pull-ups

– 7 air squats

 

Tuesday 7/14

Fitness

A) E2.5M x 6 sets:

– 5 deadlifts (challenging weight)

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 500m row

– 12 KB deadlifts (tough weight)

– 24 box step-ups

 

Performance

A) E2.5M x 6 sets:

– 5 deadlifts @ 70-75%

– 8-10 L-seated band rows

 

B) “Christine”

3 rounds for time:

– 500m row

– 12 deadlifts (bodyweight)

– 21 box jumps + step down (24/20”)

 

*This is a tester so treat it as such. 

 

Fitness & Performance

C) 3 sets for quality:

– 20 banded sissy squats

– 10 reps each of DB delt triad

 

Wednesday 7/15

Fitness

2 rounds:

5 min AMRAP:

– 400m row, in remaining time:

• 8 RKB swings
• 4 up/downs

R2.5M

5 min AMRAP:

– 400m run, in remaining time:

• 8 single arm DB push press (4/side)
• 4 hanging knee raises

R2.5M

5 min AMRAP:

– 16 single unders

– 8 goblet squats (DB or KB)

– 4 strict pull-ups

R2.5M

 

Performance

2 rounds:

5 min AMRAP:

– 500/400m row, in remaining time:

• 8 RKB swings (70/44)
• 4 up/downs

R2.5M

5 min AMRAP:

– 400m run, in remaining time:

• 8 single arm DB push press (4/side @ 50/35)
• 4 toes to bar

R2.5M

5 min AMRAP:

– 16 double unders

– 8 goblet squats (DB or KB)

– 4 strict pull-ups

R2.5M

 

Thursday 7/16

Fitness

A) EMOM x 5 sets

1: 6-8 seated BB overhead presses

2: 12-16 sandbag hip extensions

3: 6 DB batwing rows (4 sec pause)

 

B) 5 rounds for time:

– 12/9 cal row

– 6 DB hang squat cleans

– 10 NPU

R60S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-75%

+ 

E2MOM x 5 sets:

– 80-90+%

 

B) 5 rounds for time:

– 15/12 cal row

– 5 hang squat cleans

– 10 burpees over the barbell

R60S

 

Friday 7/17

Fitness

A) E2.5M x 5 sets:

– 8 back squats w/ heels elevated (moderate weight)

– 8-16 close grip push-ups @ 1010 tempo (elevated if needed)

 

Performance

A) E2.5M x 5 sets:

– 4 back squats @ 75-80%

– 8-16 close grip push-ups @ 1010 tempo

 

Fitness & Performance

B) 3 sets for quality:

– 16-20 DB/KB walking single leg RDLs (death march)

– 7 reps each Defranco shoulder shocker 3.0

 

C) 5 sets:

– 1 hill sprint

 

Saturday 7/18

Fitness

TBA

 

Performance

TBA

 

Sunday 7/19

Open Gym 10-12pm