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
Fitness
12 rounds for time with a partner:
– 12/9 cal row
– 12 goblet hold/prisoner reverse lunges
– 9 DB hang power cleans
– 6 box step-ups
– 3 x (1 burpee + 3 pull-ups or ring rows)
*switch every movement
*35 min cut-off
Performance
12 rounds for time with a partner:
– 15/12 cal row
– 12 goblet hold reverse lunges (53/35, 44/25)
– 9 hang power cleans (115/75, 95/65)
– 6 box jump overs (24/20”)
– 3 x (1 burpee + 3 pull-ups)
*switch every movement
*35 min cut-off
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
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
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
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
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
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