Monday 8/19

Fitness

A) E3M x 6 sets:

– 5 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts 

– 6-9 dips

– 3 up/downs

Performance

A) E3M x 6 sets:

Set 1: 5 deadlifts (building set)

Sets 2-6: 5 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 6-9 ring dips 

– 3 up/downs

Tuesday 8/20

Fitness

A) E3M x 6 sets

– 3 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 4 rounds for time:
– 400m run

– 9 DB thrusters 

– 6-9 strict pull-ups

R60S

Performance

A) E3M x 6 sets

Set 1: 3 back squats (building set)

Sets 2-6: 3 back squats (working sets @ 80-90% & 1-2 RIR)

*~5% heavier than last week

B) 4 rounds for time:
– 400m run

– 9 thrusters (95/65, 75/55)

– 12 pull-ups

R60S

RX+ complete with 115/75

Wednesday 8/21

Fitness

E4M x 8-12 sets (4-6 each)

Station 1:

– 200m row

– 8 hanging knee raises

– 12 KB/DB goblet hold or prisoner reverse lunges

– 20 single unders

Station 2:

– 200m run

– 8-12 push-ups

– 8 box step-ups

– 20 single unders

Performance

E4M x 8-12 sets (4-6 each)

Station 1:

– 250/200m row

– 8 toes to bar

– 12 KB/DB goblet hold reverse lunges

– 20 double unders

Station 2:

– 200m run

– 12/8 push-ups

– 8 box jump overs (24/20”)

– 20 double unders

Thursday 8/22

Fitness

A) E2M x 8 sets

Odd:

– 8-12/side 1&¼ SA incline bench press

Even:

– 8-12 supinated bent over BB rows / pause

– 8-12 banded Spanish squats

B) EMOM x 10-20 sets:

– 6 DB hang power snatch

– 4 wallballs

– 2 up/downs

Performance

A) E2M x 8 sets:

Sets 1-3: 3 high hang snatch

Sets 4-6: 2 hang snatch

Sets 7&8: 1 low hang snatch

*Receive in full squat if able

B) EMOM x 10-20 sets:

– 6 DB hang power snatch (50/35)

– 4 wallballs (20/14)

– 2 burpees

Friday 8/23

Fitness & Performance

A) E3M x 6 sets…

– 3 bench press

*First set building, next 3 at 80-90+% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

B) Strength Option

3-4 sets for quality:
– 10-20 band/cable tricep push-downs

– 10-20 BB or goblet hold alternating Cossack squats

– 10-20 DB wall assisted lean back curls (lighter weight)

– 10/side side plank elbow touches

OR

Conditioning Option

8 min AMRAP:

– 10 RKB swings (53/35)

– 5 dips

– 10 air squats

R4M

8 min AMRAP

– 5 ring rows

– 10 ambat sit-ups

– 5/side KB/DB push press

Saturday 8/24

Fitness

TBA

Performance

TBA

Sunday 8/25

Open Gym 10-12pm

Monday 8/12

Fitness

A) E3M x 6 sets

– 4 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 15 min AMRAP:

– 20 single unders

– 2 wallballs

– 4 hanging knee raise

– 2 up/down DB devil cleans

*Add 2 wallballs every set

Performance

A) E3M x 6 sets

Set 1: 4 back squats (building set)

Sets 2-6: 4 back squats (working sets @ 75-85% & 1-2 RIR)

*~5% heavier than last week

B) 15 min AMRAP:

– 20 double unders

– 2 wallballs (20/14)

– 4 toes to bar

– 2 DB devil cleans (35/20s)

*Add 2 wallballs every set

Tuesday 8/13

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

*last day for these movements

B) E2M x 8-12 sets total

1: 12/9 cal row + 5 DB hang squat clean to thrusters

2: 12/9 cal row + 5 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in a full squat if able

B) E2M x 8-12 sets total

1: 15/12 cal row + 5 TNG squat clean to thrusters (115/75, 95/65)

2: 15/12 cal row + 5 burpees over the barbell

Wednesday 8/14

Fitness & Performance

A) E3M x 6 sets…

– 4 bench press

*First set building, next 5 at 75-85% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

Fitness

B) 4 rounds for time:

– 400m run

– 4-3-2-1 rounds of…

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

Performance

B) 4 rounds for time:

– 400m run

– 4-3-2-1 rounds of…

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

Thursday 8/15

Fitness

E6M x 6-8 sets

Station 1:

– 800m run (scale to 600m)

Station 2:

– 4 min AMRAP

• 6 DB hang power snatches (50/35)
• 6 alternating box step-ups
• 6/4 push-ups

– Rest 2 minutes

Performance

E6M x 6-8 sets

Station 1:

– 800m run

Station 2:

– 4 min AMRAP

• 6 DB hang power snatches (50/35)
• 6 alternating box step-ups (20/16”)
• 6/4 push-ups

– Rest 2 minutes

*Keep runs the same pace

*Sub bike or row as needed

Friday 8/16

Fitness

A) E2.5M x 6 sets

– 5-5-5-3-3-3 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavy set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 banded OH tricep extensions

– 5-10 ab-wheel roll-outs

– 10 BB good mornings

– 10 supinated ring rows (tough)

OR

Conditioning Option

20 min AMRAP:
– 2 cal row

– 2 RKB swings

– 2 up/downs

– 2 reverse lunges

*Increase reps by 2 each round

Saturday 8/17

Fitness

TBA

Performance

TBA

Sunday 8/18

Open Gym 10-12pm

Monday 8/5

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB hang power cleans

– 7 push-ups

– 9 air squats

*Scale with reps of 12/9 or 10/7 then 4-6-8.

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 pause clean deadlift + high hang clean

Sets 3 & 4: 2 pause clean deadlift + hang clean 

Sets 5-8: 1 pause clean deadlift + low hang clean

*Receive in a full squat if able

*Pauses happen at low hang, hang, high hang

B) E3M x 4-8 sets:

– 15/12 cal row

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

– 7 push-ups

– 9 air squats

RX+ perform with reps of 15/12-6-9-12

Tuesday 8/6

Fitness & Performance

A) E3M x 6 sets…

– 5 bench press

*First set building, next 5 at 72.5-82.5% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

Fitness

B) E5M x 3-5 sets:
– 400m run

– 12 alt. hang DB snatch

– 24 single unders

Performance

B) E5M x 3-5 sets:
– 400m run

– 16 alt. hang DB snatch (53/35)

– 32 double unders

Wednesday 8/7

Fitness

E6M x 6-8 sets

Station 1:

– 800m row or 1600m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings 
• 6 wallballs
• 4 lemon squeezes

– Rest 2 minutes

Performance

E6M x 6-8 sets

Station 1:

– 1000m row or 2000m bike

Station 2:

– 4 min AMRAP

• 8 RKB swings (53/35)
• 6 wallballs (20/14)
• 4 lemon squeezes

– Rest 2 minutes

*Keep rows/bikes the same pace

Thursday 8/8

Fitness

A) E2.5M x 6 sets

– 5 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

B) EMOM x 10-20 sets:

– 4 DB push press

– 3 strict pull-ups

– 2 burpee + box step-ups

Scale with up/downs instead of burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a heavy set of 5

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (115/75, 95/65)

– 4 pull-ups

– 2 burpee + box jump overs (24/20”)

RX+ 135/95 + CTB pull-ups

Friday 8/9

Fitness

A) E3.5M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 slide hamstring curls (fast in, slow out)

– 8-12 heel elevated goblet/sandbag squat 

– 12-16 DB floor press w/ pause (heavy)

– 8-12 ring face curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row (sub 500/400m bike or 200m run)

– 12 alternating box step-ups

– 10 SA DB hang power cleans (5/5 @ 50/35)

– 8 dips

Saturday 8/10

Fitness

TBA

Performance

TBA

Sunday 8/11

Open Gym 10-12pm

Monday 7/29

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

Fitness

B) E3M x 4-8 sets:

– 200m run

– 10 push-ups 

– 8 double KB deadlifts 

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 200m run

– 12/10 push-ups 

– 9 double KB deadlifts 

– 6 box jump overs

*Partner and start on the 90s mark if needed

Tuesday 7/30

Fitness

E8M x 4-6 sets:

– 200m row

– 4 up/down DB devil press

– 8-12 ring dips

– 200m run

– 8-12 strict pull-ups

– 12 DB reverse lunges (2, 1 or no DBs)

Performance

E8M x 4-6 sets:

– 250/200m row

– 4 DB devil press (35/20s)

– 8-12 ring dips

– 200m run

– 12 pull-ups

– 16 DB reverse lunges

Wednesday 7/31

Fitness

A) E3M x 5 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 hanging knee raises

*Scale up to reps of 20-3-4-5 if able.

Performance

A) E3M x 5 sets

– 1.1.1 power snatch clusters

*R10S between doubles

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang power snatches (95/65, 75/55, 65/45)

– 3 overhead squats (sub 3 front squats)

– 3 toes to bar

Thursday 8/1

Fitness

A) E3M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) E5M x 3-5 sets:

– 400m row

– 15 UB heavy RKB swings

– 10 lemon squeezes

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

B) E5M x 3-5 sets:

– 500/400m row

– 20 UB heavy RKB swings

– 10 lemon squeezes

*Keep the same pace on all rows

Friday 8/2

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

Performance

A) E3M x 6 sets

Set 1: 5 back squats (building set)

Sets 2-6: 5 back squats (working sets @ 72.5-82.5% & 1-2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/side banded TKEs w/ pauses

– 10-15 skull crushers (DBs/KBs/EZ bar)

– 10 BB bent over rows

– 

OR

Conditioning Option

E5M x 4 sets

– 400m run

– 16 air squats

– 16 SA DB hang clean + push press (4/4/4/4 @ 50/35)

Saturday 8/3

Fitness

TBA

Performance

TBA

Sunday 8/4

Open Gym 10-12pm

Monday 7/21

Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E2M x 8-12 sets

ODD: 12/9 cal row + 6 double DB hang power snatch

EVEN: 12/9 cal row +  6-9 hanging knee raises + 3 up/downs

Performance

A) E4M x 4 sets

– 2.2.2 TNG power snatch clusters

*R10S between doubles

B) E2M x 8-12 sets

ODD: 15/12 cal row + 6 TNG power snatch (115/75, 95/65, 75/55)

EVEN: 15/12 cal row +  6-9 toes to bar + 3 burpees over the barbell

Tuesday 7/22

Fitness

A) E3M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) 4 rounds for time:

– 400m run

– 20-15-20-5 RKB swings

– 40-30-20-10 single unders

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-4: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

B) 4 rounds for time:

– 400m run

– 25-20-15-10 RKB swings (53/35)

– 50-40-30-20 double unders

Wednesday 7/23

Fitness

E8M x 4-6 sets:

– 200m row

– 8 DB hang power cleans

– 12 wallballs

– 200m run

– 8 box step-ups

– 12 push-ups

Performance

E8M x 4-6 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65)

– 16 wallballs (20/14)

– 200m run

– 8 box jump overs (20/24”)

– 16/12 push-ups

*Partner up if needed and start with the second part.

*RX+ complete with 8-12 HSPUs instead of push-ups

Thursday 7/24

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) EMOM x 10-20 sets:

– 2 DB devil cleans

– 3 DB push presses

– 4 DB reverse lunges (scale with 1 or no DBs)

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)

*~5% heavier than last week

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 3 DB push presses

– 4 DB reverse lunges 

RX+ perform 3-4-4 rep scheme

Friday 7/25

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 position clean (high hang, hang, floor)

Sets 3 & 4: 2 position clean (hang, floor)

Sets 5-8: 1 clean

*Receive in a full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 OH BB/DB tricep extension

– 20-30 sec accumulated L-sit (sub w. 10-15 sec/leg)

– 10-20 DB curls

OR

Conditioning Option

15-20 rounds:
– row/bike/ski 30 seconds

– rest 30 seconds

*Goal is to hit the same distance every set

Saturday 7/26

Fitness

TBA

Performance

TBA

Sunday 7/27

Open Gym 10-12pm

Monday 7/15

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

B) E3M x 4-8 sets:

– 200m row

– 12 SA DB hang power clean + push press

– 8 hanging knee raises

– 4 up/downs

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps

*Scale row to 160m if needed

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2 RIR)

*~5% heavier than last week

B) E3M x 4-8 sets:

– 250/200m row

– 12 SA DB hang power clean + push press (50/35, 40/25, 35/20)

– 8 toes to bar

– 4 burpees over the rower

*Split DB work into 6/6 or 3/3/3/3 for 12 total reps

Tuesday 7/16

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 3 rounds for time:

– 400m run

– 20-15-10 wallballs 

– 15-10-5 pull-ups

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)

*~5% heavier than last week

B) 3 rounds for time:

– 400m run

– 30-25-20 wallballs (20/14)

– 20-15-10 pull-ups

Wednesday 7/17

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

*Heavier than last week

B) EMOM x 10-20 sets:
– 3 DB hang power cleans (tough)

– 5 push-ups

– 7 air squats

*Scale reps to 3-4-5 if needed

Performance

A) E4M x 4 sets:

– 1.1.1 power clean + push jerk clusters

*R10S between singles

B) EMOM x 10-20 sets:
– 3 TNG power cleans (155/105, 135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats

Thursday 7/18

Fitness

E10M x 3-5 sets

– 400m run

– 16 RKB swings 

– 16 box step-ups

– 12 lemon squeezes

– 16 SA KB/DB push press (8/side)

– 12 ring rows

– 32 single unders

Performance

E10M x 3-5 sets

– 400m run

– 20 RKB swings (53/35)

– 16 box step-ups (20/16”)

– 12 lemon squeezes

– 16 SA KB push press (8/side)

– 12 ring rows

– 32 double unders

Friday 7/19

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

B) Strength Option

3-4 sets for quality:

– 10/side bent over banded tricep kickbacks 

– 10-15 wall assisted DB bicep curl (lean back at angle, keep triceps against wall)

– 10 heavy sandbag squats

– 1 lap/arm suitcase carry

OR 

Conditioning Option

12 rounds:
– row 60 seconds

– rest 60 seconds

*Goal is to hit the same distance every set

Saturday 7/20

Fitness

TBA

Performance

TBA

Sunday 7/21

Open Gym 10-12pm

Monday 7/8

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) E3M x 6-8 sets

Odd sets: 200m row + 10-15 wallballs 

Even sets: 200m row + 5 up/down DB devil cleans + 5-10 lemon squeezes

*Scale with 160m and 5-10 abmat sit-ups if needed

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 2 RIR)

B) E3M x 6-8 sets

Odd sets: 250/200m row + 20 wallballs (20/14)

Even sets: 250/200m row + 5 DB devil cleans (35/20s) + 10 lemon squeezes

Tuesday 7/9

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

*Heavier than last week

B) 3 rounds for time:

– 400m run

– 12-9-6 DB double hang power clean (tough)

– 15-12-9 dips

– 18-15-12 air squats

*Scale with a 300m run and 12-9-6 reps for everything

Performance

A) E4M x 4 sets:

– 2.2.2 TNGpower clean + push jerk clusters

*R10S between doubles

B) 3 rounds for time:

– 400m run

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

– 15-12-9 ring dips

– 18-15-12 air squats

Wednesday 7/10

Fitness

E10M x 3-5 sets

– 400m row

– 12 plate ground to overhead

– 8-12 pull-ups

– 12 walking lunges (w/ or w/o plate hold)

– 12 box step ups

– 8-12 push-ups (elevate if needed)

– 12 abmat sit-ups

Performance

E10M x 3-5 sets

– 500/400m row

– 16 plate ground to overhead

– 12 pull-ups

– 16 plate overhead walking lunges

– 12 box jump overs (24/20”)

– 16/12 push-ups

– 12 V-ups

Thursday 7/11

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

Fitness

B) E90S x 10-15 sets:
– 20 single unders

– 8 DB hang power clean (4/4)

– 6 dips

– 4 goblet squats

Performance

B) E90S x 10-15 sets:
– 20 double unders

– 8 DB hang power clean (4/4 @ 50/35)

– 6 ring dips

– 4 goblet squats

*If you can’t do 6 dips in a row consider doing 3 before the squats and 3 afterwards.

Friday 7/12

Fitness

A) E4M x 4 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

Performance

A) E4M x 4 sets

– 3.3.3 TNG power snatch clusters

*R10S between sets

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded/cable tricep push-downs

– 5-10 hanging leg raises (straight or bent knee w/ no swing)

– 10+ standing curls

– 1 lap lateral sled drag 

OR 

Conditioning Option

3 rounds for time:
– 400m run

– 15-12-9 reps of…

• DB thrusters (35/20s)
• Toes to bar or hanging knee raises
• Up/downs 

Saturday 7/13

Fitness

TBA

Performance

TBA

Sunday 7/14

Open Gym 10-12pm

Monday 7/1

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

B) E2M x 8-12 sets

Station 1: 12/9 cal row + 6 DB hang power clean + push press

Station 2: 12/9 cal row + 3-6 burpees

Performance

A) E4M x 4 sets:

– 3.3.3 TNGpower clean + push jerk clusters

*R10S between triples

B) E2M x 8-12 sets

Station 1: 15/12 cal row + 6 TNG power cleans (135/95, 115/75, 95/65)

Station 2: 15/12 cal row + 6 burpees over the barbell

RX+ use 155/105

Tuesday 7/2

Fitness

E8M x 4-6 sets

– 400m run

– 12 alt. DB hang power snatch

– 6-9 strict pull-ups

– 12 alt. reverse lunges (goblet or prisoner)

– 6-12 dips

Performance

E8M x 4-6 sets

– 400m run

– 12 alt. DB hang power snatch

– 9 pull-ups

– 12 alt. DB goblet hold reverse lunges

– 6-12 ring dips

Wednesday 7/3

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

*First set building, next 3 at 65-75% & 2 RIR

– 8-12/side bent over DB/KB rows 

– 8-12 lean away DB delt raise

*BP 5% heavier than last time

Fitness

B) EMOM x 10-20 sets:

– 6 tough RKB swings

– 5 push-ups (elevated if needed)

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 5 push-ups

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 KB and 5 deficit push-ups or 3 HSPUs

Thursday 7/4 – 4th of July (7:45 & 9am classes only)

Fitness

For time with a partner…

1776m row:

+

17 rounds of

– 7 synchro up/downs

– 6 thrusters  (65/45, 45/35) shared however

+

1 mile partner run w/ medball (together)

Performance

For time with a partner…

1776m row

+

17 rounds of:

– 7 synchro burpees over the bar

– 6 thrusters (135/95, 115/75, 95/65) shared however

+

– 1 mile partner run w/ medball (20/14, together)

Friday 7/5

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2-3 RIR)

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12/side DB tricep kickbacks

– 8-12/side half kneeling banded lat pull-downs with pause

– 8/side KB suitcase high steps (tough weight)

OR

Conditioning option

3 rounds for time:
– 500/400m row or comparable bike/run

– 30 walking lunges

– 20/16 push-ups

– 10 V-ups or lemon squeezes

RX+ complete 4 rounds

Saturday 7/6

Fitness

TBA

Performance

TBA

Sunday 7/7

Open Gym 10-12pm