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
WOD
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
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 (53/35)
– 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
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)
Fitness & Performance
A) E4M x 4 sets:
– 2 RIR DB floor press (no bounce)
– 8-12 banded supinated chest to bar pull-up
– 8-12 leg lifts (over + back = 1 rep)
B) 3 sets for quality:
– 8-12/side front foot elevated double KB split squat
– 8-12 bent over BB rows
– 8-12 alternating front delt raise w/ top hold
– 16-24 tricep band push-downs
Fitness
A) E2M x 5 sets each (alternating)
Station 1: 12 alternating DB box step-ups
Station 2: 12 alternating KB gorilla rows
B) E5M x 3-4 sets:
– 400m run
– 10 double KB deadlifts
– 10 strict pull-ups
– 20 lateral BB hops
Performance
A) E2M x 3 sets:
– 3 position clean (high, hang, floor)
+
E2M x 3 sets:
– 2 position clean (hang, floor)
+
E2M x 4 sets:
– 1 clean
B) E5M x 3-4 sets:
– 400m run
– 10 deadlifts (225/155)
– 10 pull-ups
– 20 lateral BB hops
Fitness
E8M x 4-5 sets:
– 400m row
– 12 wallballs
– 200m row
– 8 hanging knee raise
– 4 burpees
Performance
E8M x 4-5 sets:
– 500/400m row
– 15 wallballs (20/14)
– 250/200m row
– 10 toes to bar
– 5 burpees
Programming Overview: Aug. 24-30
Monday 8/24
Fitness & Performance
A) E4M x 4 sets
– 10 Romanian deadlifts @ 60-65%
– 10-15 dips (banded or weighted)
Fitness
B) 5 rounds for time:
– 12/9 or 10/7 cal row
– 12 RKB swings
– 12/9 push-ups
– 36 single unders
Performance
B) 5 rounds for time:
– 12/9 cal row
– 15 RKB swings (53/35)
– 12/9 push-ups
– 36 double unders
R60S between rounds
RX+ perform 15/12 cal row, 70/44 RKBS, & deficit push-ups.
Tuesday 8/25
Fitness
A) EMOM x 5 sets each (alternating)
Station 1: 8-12 incline DB press
Station 2: 4-6/side single arm ring row w/ reach
B) E3M x 4-6 sets:
– 200m run (sub hill run)
– 5 DB up/down devil press
– 10 prisoner lunges
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 @ 75-85%
B) E3M x 4-6 sets:
– 200m run
– 5 DB devil press (35/25)
– 10 DB weighted lunges
Wednesday 8/26
Fitness
E8M x 4-5 sets:
– 400m row
– 12 wallballs
– 200m row
– 8 hanging knee raise
– 4 burpees
Performance
E8M x 4-5 sets:
– 500/400m row
– 15 wallballs (20/14)
– 250/200m row
– 10 toes to bar
– 5 burpees
Thursday 8/27
Fitness
A) E2M x 5 sets each (alternating)
Station 1: 12 alternating DB box step-ups
Station 2: 12 alternating KB gorilla rows
B) E5M x 3-4 sets:
– 400m run
– 10 double KB deadlifts
– 10 strict pull-ups
– 20 lateral BB hops
Performance
A) E2M x 3 sets:
– 3 position clean (high, hang, floor)
+
E2M x 3 sets:
– 2 position clean (hang, floor)
+
E2M x 4 sets:
– 1 clean
B) E5M x 3-4 sets:
– 400m run
– 10 deadlifts (225/155)
– 10 pull-ups
– 20 lateral BB hops
Friday 8/28
Fitness & Performance
A) E4M x 4 sets:
– 2 RIR DB floor press
– 8-12 banded supinated chest to bar pull-up
– 8-12 leg lifts (over + back = 1 rep)
B) 3 sets for quality:
– 8-12/side front foot elevated KB split squat
– 8-12 bent over BB rows
– 8-12 alternating front raise w/ top hold
– 16-24 tricep band push-downs
Saturday 8/29
Fitness
TBA
Performance
TBA
Sunday 8/30
10-12pm Open Gym