Open Gym 10-12pm
“Pablo”
For time (RX):
– 1 mile run
– 10 deadlifts (135/95)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 1 mile run
For time (Scaled 1):
– 800m run
– 10 deadlifts
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups (scaled with bands or ring rows)
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 800m run
For time (Scaled 2):
– 400m run or 500/400m row
– 10 DB deadlifts
– 15 DB hang power cleans
– 20 DB push press
– 25 pull-ups (scaled with bands or ring rows)
– 20 DB deadlifts
– 15 DB hang power cleans
– 10 DB shoulder to overhead
– 400m run 500/400m row
Fitness & Performance
A) E4M x 5 sets:
– 8-12 DB Romanian deadlifts@ 3011 tempo
– 8-12/side half kneeling landmine presses
– 10-20 sec ring row hold
*Same or heavier than 3/9
B) Strength Option
3-4 sets for quality of:
– 1 lap reverse sled drag (heavy)
– 8-12 dips (weighted, BW, scaled)
– 8-12 DB lateral raises
– 8-12 DB lat pull-over
OR
Conditioning Option
E2MOM x 8-12 sets:
– 250/200m row
After odds: 12 RKB swings (53/35)
After evens: 4/s KB push press + 4 goblet squats
Fitness
A) E2M x 6 sets
Odd sets:
– 8-12/side standing DB OH press
Even sets:
– 8-12 supinated inverted BB rows
– 8-12 banded Spanish squats
B) 4 rounds for time:
– 400m row
– 15-12-9-6 DB push press
– 30-24-18-12 single unders / lateral hops
Performance
A) E2M x 6 sets:
– 3-3-3-2-2-2 touch and go push jerks
*BB starts from the floor
*Build to a heavy double
B) 4 rounds for time:
– 500m row
– 20-15-10-5 shoulder to overhead (95/65)
– 40-30-20-10 double unders
Fitness & Performance
A) E3.5M x 4 sets:
– 8-12 DB incline bench press w/ pause
– 8-12 bent over BB rows
– 8/side half kneeling high to low banded wood chops
*Same or heavier weight than 3/6
Fitness
B) 5 rounds for time:
– 200m run
– 5 dbl DB hang power clean + push press
– 6 box step-ups
– 7 strict pull-ups
R60S
Performance
B) 5 rounds for time:
– 200m run
– 3 wall walks
– 5 box jump overs (24/20”)
– 7 pull-ups
R60S
Fitness
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatches
- 6 lemon squeezes (abmat sit-up to scale)
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. prisoner reverse lunges
- 6 push-ups (elevate to scale)
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 wallballs
- 6 up/downs
R2.5M
*Switch runs and rows second time through.
Performance
2 times through
1) 5 min
– 500/400m row, in remaining time:
- 6 alt. DB snatches (50/35)
- 6 lemon squeezes
R2.5M
2) 5 min
– 400m run, in remaining time:
- 6 alt. DB goblet reverse lunges
- 6 push-ups (RX+ 3-6 HSPUs)
R2.5M
3) 5 min
– 500/400m row, in remaining time:
- 6 wallballs (20/14)
- 6 up/downs
R2.5M
*Switch runs and rows second time through.
Fitness & Performance
A) E4M x 4 sets:
– 8 BB box squats
– 8-12/side SA straight arm banded lat pull-downs
– 8-12 dips (weighted, BW, scaled)
*Heavier than 3/3
Fitness
B) EMOM x 10-20 sets:
– 3 DB hang squat clean thrusters
– 3 hanging knee raise
– 3 up/downs
Performance
B) EMOM x 10-20 sets:
– 3 DB hang squat clean thrusters (35/25s)
– 3 toes to bar
– 3 burpees to target
Open Gym 10-12pm
