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

Monday 7/6

Fitness

A) E2.5M x 5 sets:

– 8-10 double KB deadlifts (tough)

– 8-10 DB Tate presses

 

B) For time:

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

– 200m run

– 10 wallballs

– 10 RKB swings

 

Performance

A) E2.5M x 5 sets:

– 6 deadlifts @ 70%

 

B) For time:

– 800m run

– 40 wallballs (20/14)

– 40 RKB swings (53/35)

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

 

Tuesday 7/7

Fitness

A) E90S x 4 sets each:

1: 16 alternating tall kneeling DB piston presses + 16 mountain climbers

2: 8 bent over DB rows + 16 alternating reverse lunges (w/ DBs if able)

 

B) E6M x 3 sets:

– 400m row

– 15 RKB swings

– 12 DB push press

– 9 NPU burpees

 

Performance

A) E90S x 8 sets:

– 1 clean + 1 jerk @ 60-85+%

 

B) E6M x 3 sets:

– 500/400m row

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

– 9 shoulder to overhead

– 8 burpees over the bar

 

Wednesday 7/8

Fitness

A) E2.5M x 5 sets:

– 8 wide stance goblet hold box squats (knee 

– 8-12 DB floor press

 

B) 10 min AMRAP:

– 2 KB front squat

– 2 kip to knee tuck

– 30 single unders

*Add 1 front squat every round

 

Performance

A) E2.5M x 5 sets:

– 5 back squats @ 70-75%

– 8-12 DB floor press

 

B) 10 min AMRAP:

– 2 front squats (95/65)

– 2 toes to bar

– 20 double unders

*Add 2 front squars and toes to bar every round.

*Front squats should be taken off ground.

 

Thursday 7/9

Fitness

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side)
• 6 box step-ups

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press
• 6 box step-ups

 

Performance

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”

 

Friday 7/10

Fitness

A) E2.5M x 5 sets:

– 5-10 bench press

– 8-10 ring rows

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75%

– 8-10 horizontal ring rows

 

Fitness & Performance

B) 3 sets for quality:

– 20 DB/KB weighted walking lunges

– 10-20 tall kneeling banded pull-downs

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP banded overhead tricep extension

– 30 sec AMRAP banded lying bicep curls

 

Conditioning Option:

– 20/40 x 8 sets bike or row

*20 sec of work should be harder than last weeks 30 (90-95% pace)

 

Saturday 7/11

Fitness

TBA

 

Performance

TBA

 

Sunday 7/12

Open Gym 10-12pm

Monday 6/29

Fitness

A) E90S x 4 sets each

1: 8 seated Arnold press + 8/side single leg hip extensions

2: 8 DB renegade rows + 16 DB Russian twists (single)

 

B) 5 rounds for time:

– 200m run

– 9 DB deadlifts

– 7 DB hang power cleans

– 5 DB shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Performance

A) E90S x 8 sets:

– 1 halting clean deadlift (knee) + 1 clean + 1 jerk @ 60-80+%

 

B) 5 rounds for time:

– 200m run

– 7 deadlifts

– 5 hang power cleans

– 3 shoulder to overhead

R60S

*Pick a weight that is challenging but unbroken and fluid. 

 

Tuesday 6/30

Fitness

A) E2.5M x 5 sets:

– 8 heel elevated double KB front squats

– 8-12 DB floor press

 

B) 10 rounds for time:

– 3 DB devil presses

– 7 wallballs

– 42 single unders

 

Performance

A) E2.5M x 5 sets:

– 6 back squats @ 70%

– 8-12 banded push-ups

 

B) 10 rounds for time:

– 3 DB devil presses (35/25s)

– 7 wallballs

– 21 double unders

 

Wednesday 7/1

Fitness & Performance

8 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 strict pull-ups

R4M

8 min AMRAP

– 800m run, then in remaining time

• 8 alternating DB snatches (50/35)
• 8 ring dips

R4M 

8 min AMRAP

– 12/9 cal row

– 9 lemon squeezes

– 6 burpees

 

Thursday 7/2

Fitness

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 3 DB squat clean to thruster

– 6 DB box step ups (3/side)

– 9 sit-ups

 

Performance

A) E2.5M x 5 sets:

– 2 RIR bench press @ 70%

– 8-10 bent over supinated BB/DB/KB rows

*Rows should be a little heavier than last week. 

 

B) EMOM x 10-12 minutes:

– 1 squat clean to thruster

– 3 box jumps + step down (24/20”)

– 5 toes to bar

*Pick a weight on the thruster that is heavy without compromising form. 

 

Friday 7/3 – no 6:30pm class

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses (heavier than last week)

2: 8 tall kneeling band pull-down

3: 16 sandbag weighted glute bridges

4: 20 sec floor FLR

 

Performance

A) E30S x 16 sets:

– 1 power snatch @ 60-80%

 

Fitness & Performance

B) 3 sets for quality:

– 8/side DB box step downs (knee height)

– Defranco DB shoulder shocker 2.0

• 7 iso-lateral raise
• 7 Cuban press
• 7 eccentric lateral raise

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP tricep banded push down

– 30 sec AMRAP BB curls

 

Conditioning Option:

– 30/30 x 10 sets bike or row

 

Saturday 7/4

Fitness

TBA

Performance

TBA

 

Sunday 7/5

10-12pm Open Gym

Monday 6/22

Fitness

A) E3M x 4 sets:

– 8/side split squats (regular, front or rear elevated)

– 8-16 push-ups (elevated if needed)

 

B) 10 rounds for time:

– 6 goblet squats

– 6 lemon squeezes or sit-ups

– 30 single unders

 

Performance

A) E3M x 4 sets:

– 8 back squats @ 65%

– 8-16 banded push-ups

 

B) 10 rounds for time:

– 3 front squats (from floor)

– 5 toes to bar

– 20 double unders

*Make front squat weight tough but keep UB. 

 

Tuesday 6/23

Fitness

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort banded chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort (5 DB hang power cleans + 5 push-ups)

R90S

 

Performance

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort power cleans (185/125, 155/105, 135/95, 115/75)

R90S

 

Wednesday 6/24

Fitness

A) E3M x 4 sets:

– 10-16 bench press

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 15/12 cal row

– 15 RKB swings

– 12 walking lunges (weighted if able)

– 9/7 push-ups

R60S

 

Performance

A) E3M x 4 sets:

– 2 RIR bench press @ 65%

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 18/15 cal row

– 15 RKB swings (70/44)

– 12 DB walking lunges 

– 9/7 deficit push-ups

R60S

 

*Use 25-45 plates for deficit. 

*Use a challenging weight on lunges that you can still keep your technique locked in with. 

 

Thursday 6/25

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses

2: 8 tall kneeling band pull-down

3: 20 sec side plank R

4: 20 sec side plank L

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

 

*Scale to 400-300-200m runs if needed. 

 

Performance

A) E30S x 16 sets:

– 1 hang power snatch @ 60-80%

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm, 50/35)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

 

Friday 6/26

Fitness

A) E4M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8-12 DB Tate presses

– 8-12 ring rows

 

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65%

– 8-12 DB Tate presses

– 8-12 ring pull-ups 

 

Fitness & Performance

B) 3 sets for quality:

– 4 atlas stone stone to shoulder + 8 squats w/ stone

– seated hand over hand vertical sled pull

– 1 lap KB contralateral carry (1 length/arm)

– 8-12 supine slide hamstring curls

 

Saturday 6/27

Fitness

TBA

 

Performance

TBA

 

Sunday 6/28

10-12pm Open Gym