Monday 9/23

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB SL kickstand Romanian deadlifts

*Control on the way down, full extension at top

Even sets:

– 8-12/side SA half kneeling landmine presses

– 8-12 L-seated band rows

B) 12 min AMRAP:

– 20 single unders

– 1 power clean + push jerk

– 3 toes to bar

– 5 air squats

Performance

A) E2M x 8 sets

-1 power clean + 1 push jerk

*Build to a heavy single rep

B) 12 min AMRAP:

– 20 double unders

– 1 power clean + push jerk (115/75, 95/65)

– 3 toes to bar

– 5 air squats

*Increase power clean + push jerk by 1 rep each round. 

*RX+: 135/95

Tuesday 9/24

Fitness

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 6 DB hang power snatches

– 4 goblet hold reverse lunges

– 2 burpees over DB

R1M

Station 2

– 400m row

Station 3

2 min AMRAP

– 2 burpees to target

– 4 pull-ups

– 6 RKB swings

R1M

Station 4 

– 400m run

*4 stations = 1 round

Performance

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 6 DB hang power snatches (50/35)

– 4 goblet hold reverse lunges

– 2 burpees over DB

R1M

Station 2

– 500/400m row

Station 3

2 min AMRAP

– 2 burpees to target

– 4 pull-ups

– 6 RKB swings (53/35)

R1M

Station 4 

– 400m run

*4 stations = 1 round

Wednesday 9/25

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side seated SA DB overhead press

– 8-12 DB lat pull-overs

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts

– 9-12 push-ups

– 6 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35)

– 12/9 push-ups

– 6 lemon squeezes

Thursday 9/26

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB split squats (rear foot elevated or regular)

– 12-16 DB floor press w/ pause

– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups

Fitness

B) 5 rounds for time:

– 200m row

– 12 DB hang power snatch

– 8 goblet squats

– 4 box step-ups

R60S

Performance

B) 5 rounds for time:

– 250/200m row

– 12 DB hang power snatch (50/35)

– 8 goblet squats

– 4 box jump overs (24/20”)

R60S

RX+ perform with 12-9-6 rep scheme

Friday 9/27

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on dip AND catch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 DB/BB/EZ bar skull crushers

– 1 lap sled drag or push

– 10/side bent over DB rows

– 10/side banded TKEs w/ pause

OR 

Conditioning Option

For time:

– 800-600-400m run

– 4-3-2 rounds of:

• 8 SA KB clean + push press (4/side)
• 10 lemon squeezes
• 12 walking lunges

*Scaled version includes 600m run and/or 3-2-1 rep scheme

Saturday 9/28

Fitness

TBA

Performance

TBA

Sunday 9/29

10-12pm Open Gym

Monday 9/16

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side seated SA DB overhead press

– 8-12 DB lat pull-overs

Fitness

B) E3M x 4-8 sets:

– 200m row

– 10 double KB deadlifts 

– 8 hanging knee raises

– 10 push-ups

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 8 toes to bar

– 12/8 push-ups

RX+ complete with 3 bMUs + 15/12 push-ups or 6-9 HSPUs

Tuesday 9/17

Fitness

A) E2M x 6 sets

– 3 BB or double KB front squats @ 3111 tempo

After odd: 8-12/side SA split stance banded presses

After even: 8-12 tough ring rows w/ pause

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 DB push press

– 3 up/downs

*Spice it up with 4 reps of each if able. 

Performance

A) E2M x 6 sets:

– 3 fronts squats @ 3111 tempo

*Build to a tough set but stay on tempo!

*Heavier than last week’s 5s

B) EMOM x 10-20 sets:

– 3 hang squat cleans (115/75, 95/65, 75/55)

– 3 shoulder to overhead

– 3 burpees over the barbell

RX+ complete with 135/95 or 4 reps of each.

Wednesday 9/18

Fitness

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 5 RKB swings

– 4 KB goblet squats

– 3 dips

R1M

Station 2

– 400m row

Station 3

2 min AMRAP

– 3 strict pull-ups or ring rows

– 4 box step-ups

– 5 lemon squeezes or abmat sit-ups

R1M

Station 4 

– 400m run

*4 stations = 1 round

Performance

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 5 RKB swings (53/35)

– 4 KB goblet squats

– 3 ring dips

R1M

Station 2

– 500/400m row

Station 3

2 min AMRAP

– 3 pull-ups

– 4 box jumps + step downs (24/20”)

– 5 lemon squeezes

R1M

Station 4 

– 400m run

*4 stations = 1 round

Thursday 9/19

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 12 alt. SA DB hang power cleans

– 6-9 dips

– 36 esingle unders

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on dip AND catch

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 12 alt. SA DB hang power cleans (50/35)

– 9 ring dips

– 36 double unders

Friday 9/20

Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

B) Strength Option

3-4 sets for quality:

– 8-12 seated OH DB/BB/EZ bar tricep extensions

– 1 lap reverse sled drag

– 16 alt KB gorilla rows

– 20-30 sec/side side plank

OR 

Conditioning Option

E2M x 8-12 sets

Station 1: 250/200m row + 15 RKB swings (53/35)

Station 2: 250/200m row + 10 air squats

*Sub 500/400m bike

Saturday 9/21

Fitness

TBA

Performance

TBA

Sunday 9/22

10-12pm Open Gym

Monday 9/9

Fitness

A) E3M x 5 sets:

– 4 BB or double KB front squats @ 3111 tempo

– 8-12/side SA split stance banded presses

– 8-12 tough ring rows w/ pause

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E3M x 5 sets:

– 4 fronts squats @ 3111 tempo

*Build to a tough set but stay on tempo!

*Heavier than last week’s 5s

B) Jackie

For time:

– 1000m row

– 50 BB thrusters (45/35)

– 30 pull-ups

*This is a tester so leave it all out on the floor!

Fitness & Performance

C) 3 sets:

– 20 sec/side side or Copenhagen plank

– 10 reverse snow angels (2.5s/hand or unweighted)

Tuesday 9/10

Fitness

A) E2.5M 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) E90S x 10-15 sets:

– 20 single unders

– 5 double DB hang power snatches

– 4 hanging knee raises

– 3 up/downs

*Scale to 15-4-3-2 if needed.

Performance

A) E2.5M x 8 sets:

Sets 1-2: 1 high hang + 1 hang + 1 low hang snatch

Sets 3-4: 1 hang snatch + 1 low hang snatch + 1 snatch

Sets 5-6: 1 low hang snatch + 1 snatch

Sets 7-8: 1 snatch

*Receive in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

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

– 4 toes to bar

– 3 burpees over the barbell

Wednesday 9/11

Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

Fitness

B) E5M x 4-5 sets:

– 400m run

– 15 RKB swings

– 10 dips

– 10 air squats

Performance

B) E5M x 4-5 sets:

– 400m run

– 20 RKB swings (53/35)

– 10 ring dips

– 15 air squats

Thursday 9/12

Fitness

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 16/12 or 12/9 cal row

– 4 up/down DB devil presses

– 12 box step-ups

Station 2:

– 200m run

– 24 single unders

– 8-12 lemon squeezes

Performance

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 20/16 cal row

– 4 DB devil presses (35/25s)

– 12 box step-ups (20/16”)

Station 2:

– 200m run

– 24 double unders

– 12 lemon squeezes

Friday 9/13

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB SL kickstand Romanian deadlifts

*Control on the way down, full extension at top

Even sets:

– 8-12/side SA half kneeling landmine presses

– 8-12 L-seated band rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk

Sets 5-8: 1 power clean + 1 push jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16-20 alternating DB/KB weighted lunges

– 8-12/side lean away DB lateral delt raises

– 8-12 bent over BB rows w/ pause

– 8-12/side SA banded tricep kick backs

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

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

– 10 prisoner reverse lunges

Saturday 9/14

Fitness

TBA

Performance

TBA

Sunday 9/15

10-12pm Open Gym

Monday 9/2 – Labor Day (7:45 and 9AM classes only)

Fitness

“Hotshots 19ish”

6 Rounds for time of:

– 30 Squats

– 19 DB Hang Power Cleans

– 7 Strict Pull-ups

– 400m Run

*Scale with 4 rounds if needed

Performance

“Hotshots 19”

6 Rounds for time of:

– 30 Squats

– 19 Power Cleans (135/95)

– 7 Strict Pull-ups

– 400m Run

Tuesday 9/3

Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

Fitness

Station 1: 12/9 cal row + 5-10 dips

Station 2: 12/9 cal row + 9-12 RKB swings + 3 up/downs

Performance

B) E2M x 8-12 sets (4-6 each)

Station 1: 15/12 cal row + 5-10 ring dips

Station 2: 15/12 cal row + 12 RKB swings (53/35) + 3 burpees to target

RX+ use 70/44

Wednesday 9/4

Fitness

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 250/200m row

– 12 alt. DB hang power snatch

– 8 prisoner reverse lunges

Station 2:

– 200m run

– 24 single unders

– 8 hanging knee raises / lemon squeezes

Performance

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 250/200m row

– 12 alt. DB hang power snatch (50/35)

– 8 DB goblet hold reverse lunges

Station 2:

– 200m run

– 24 double unders

– 8 toes to bar

Thursday 9/5

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB SL kickstand Romanian deadlifts

*Control on the way down, full extension at top

Even sets:

– 8-12/side SA half kneeling landmine presses

– 8-12 L-seated band rows

B) 3 rounds for time:

– 400m run

– 12-10-8

• Double DB hang power clean + push press 
• Box step-ups (w/ or w/o weight)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk

Sets 5-8: 1 power clean + 1 push jerk

B) 3 rounds for time:

– 400m run

– 15-12-9

• Power clean + push jerk (115/75, 95/65)
• Box jump overs (24/20”)

*RX+ complete with (135/95)

Friday 9/6

Fitness

A) E3M x 6 sets:

– 3 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: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 DB/EZ bar skull crushers

– 10/side supine banded hip flexion

– 10 BB drag curls

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 9 double KB deadlifts (53/35)

– 12/9 push-ups

– 21 double/single unders

Saturday 9/7

FItness

TBA

Performance

TBA

Sunday 9/8

Open Gym 10-12pm

Monday 8/26

Fitness

A) E2.5M x 6 sets

– 5-5-3-3-2-1 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

B) 3 rounds for time:
– 400m run

– 16-12-8

• DB push press
• Strict pull-ups in UB sets of 4
• Alternating box step ups (weighted if able)

Performance

A) E2.5M x 6 sets:

– 5-5-3-3-2-1 push press

*Build to a heavy single

B) 3 rounds for time:
– 400m run

– 16-12-8

• Shoulder to overhead (115/75, 95/65, 75/55)
• Pull-ups
• Alternating goblet hold box step ups (53/35)

Tuesday 8/27

Fitness

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

Station 1:

– 200m row

– 8 hanging knee raises

– 8 up/downs

– 24 single unders

Station 2:

– 200m run

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 12 air squats

– 24 single unders

Performance

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

Station 1:

– 250/200m row

– 8 toes to bar

– 8 burpees to target

– 24 double unders

Station 2:

– 200m run

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

– 16 air squats

– 24 double unders

Wednesday 8/28

Fitness

A) E3M x 6 sets:

– 4 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

– 12 RKB swings (53/35)

– 12/9 push-ups

– 6 box step overs 

Performance

A) E3M x 6 sets:

Set 1: 4 deadlifts (building set)

Sets 2-6: 4 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

B) E3M x 4-8 sets:

– 15/12 cal row

– 15 RKB swings (53/35)

– 12/9 push-ups

– 6 box jump overs (24/20”)

RX+ use 70/44

Thursday 8/29

Fitness

A) E3M x 4 sets:

– 5 BB or double KB front squats @ 3111 tempo

– 8-12/side SA split stance banded presses

– 8-12 tough ring rows w/ pause

B) EMOM x 10-20 sets:

– 5 wallballs

– 3-4 strict pull-ups

– 3 DB up/down devil cleans

Performance

A) E3M x 4 sets:

– 5 fronts squats @ 3111 tempo

*Build to a tough set but stay on tempo!

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 pull-ups

– 3 DB devil cleans (35/20s)

Friday 8/30

Fitness

A) E2.5M 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

Performance

A) E2.5M x 8 sets:

Sets 1-3: 1 high hang + 1 hang + 1 low hang snatch

Sets 4-6: 1 hang snatch + 1 low hang snatch + 1 snatch

Sets 7&8: 1 low hang snatch + 1 snatch

*Receive in full squat if able

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 10-20 OH banded tricep extensions

– 10 BB hip thrusts off bench w/ pause (tough)

– 10/side SA bent over DB rows

– 5-10 hanging leg raise (straight if possible)

OR 

Conditioning Option

8 min AMRAP:

– 10 cal row

– 10 RKB swings

R4M

8 min AMRAP

– 10 cal row

– 20 single or double unders

Saturday 8/31

FItness

TBA

Performance

TBA

Sunday 9/1

Open Gym 10-12pm

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