Monday 8/21

Fitness

A) E3M x 5 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

*Heavier than 8/11

B) E3M x 4-7 sets

– 12/9 cal row

– 5 DB hang power cleans 

– 6 dips or push-ups

– 7 air squats

Performance

A) E3M x 5 sets

– 1.1.1 power clean + push jerk clusters

*rest 10 sec between each quick set of singles

B) E3M x 4-7 sets

– 15/12 cal row

– 5 TnG power cleans (135/95, 115/75, 95/65)

– 7 dips

– 9 air squats

Tuesday 8/22

Fitness & Performance

A) E4M x 4 sets:

– 6-10 BB bench press @ 1-2 RIR

– 8-12 tall kneeling banded lat pull-downs

– 10-14 banded face pulls

*Heavier than last week

Fitness

B) 3 rounds for time:

– 400m run

– 10 box step-ups

– 15 RKB swings

– 30 single unders

Performance

B) 3 rounds for time:

– 400m run

– 10 box jump overs (24/20”)

– 20 RKB swings (53/35)

– 40 double unders

RX+ use 70/44

Wednesday 8/23

Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12 BB Romanian deadlifts

– 12-16 banded tricep push-downs

Even sets:

– 8-12 goblet hold heel elevated squat

– 8-12 ring rows

*Last day for these movements

B) 5 rounds for time:

– 250/200 row

– 6 double DB hang squat cleans (35/25s)

– 9 pull-ups

– 12 lemon squeezes

R60S

Performance

A) E2M x 8 sets

– 1 clean

*Receive in a squat if able. 

B) 5 rounds for time:

– 250/200 row

– 6 double DB hang squat cleans (35/25s)

– 9 pull-ups

– 12 lemon squeezes

R60S

RX+ sub 3 MUs for pull-ups and/or complete 6 rounds

Thursday 8/24

Fitness & Performance

6 min AMRAP

– 600m run, in remaining time AMRAP…

• 3 DB devil press (35/25s, Fitness – up/down)
• 6 box step-overs (20/16”)

R3M

6 min AMRAP

– 750/600m row, in remaining time AMRAP…

• 12 wallballs (20/14)
• 6 up/downs

R3M

6 min AMRAP

– 6 push-ups

– 3 toes to bar

– 6 reverse lunges

R3M

6 min AMRAP

– 600m run, in remaining time AMRAP…

• 12 DB alt push press (6/side)
• 9 abmat sit-ups

R3M

6 min AMRAP

– 750/600m row, in remaining time AMRAP…

• 6 DB front squats
• 6 ring rows 

Friday 8/25

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap KB banded chaos carry (green)

– 12-16 alt goblet hold cossack squats

– 8-12 BB bradford presses

– 8-12/side rear delt DB row

OR 

Conditioning Option

10 rounds for time:

– 200m run

After odd sets – 

After even sets – 

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes

Saturday 8/26

Fitness

TBA

Performance

TBA

Sunday 8/27

10-12pm Open Gym

Monday 8/14

Fitness

A) E4M x 4 sets:

– 8-12 BB bench press

– 2-4 negative supinated pull-ups (2-3 sec down)

– 4 ring row to Y w/ 4 sec eccentric

*If you have strict pull-ups, do performance protocol

B) 5 rounds for time:

– 200m run

– 8 hanging knee raise / kipping knee tuck

– 12 RKB swings 

– 24 single unders

R60S

Performance

A) E4M x 4 sets:

– 8-12 BB bench press @ 1 RIR

– 4-8 ring or supinated strict pull-ups

– 4 ring row to Y w/ 4 sec eccentric

*Heavier than last week (less RIR)

B) 5 rounds for time:

– 200m run

– 8 toes to bar

– 16 RKB swings (53/35)

– 24 double unders

R60S

RX+ complete with 4 bMUs, 70/44 KB 

Tuesday 8/15

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

*Last day for these movements

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 4 box step-ups (double DB, single DB, unweighted)

– 3-5 dips

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in a squat if able. 

B) EMOM x 10-20 sets:

– 1 squat clean @ 75-80% of A

– 3-5 ring dips

– 3 box jump overs (24/20”)

Wednesday 8/16

Fitness & Performance

6 min AMRAP

– 400m run, in remaining time AMRAP…

• 9 wallballs (20/14)
• 6 lemons squeezes

R3M

6 min AMRAP

– 500/400m row, in remaining time AMRAP…

• 12 DB SA hang power cleans (6/6 @ 50/35)
• 6 up/downs

R3M

6 min AMRAP

– 3 pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP

– 400m run, in remaining time AMRAP…

• 6 medball cleans
• 9 ring rows

R3M

6 min AMRAP

– 500/400m row, in remaining time AMRAP…

• 12 DB SA hang power snatch (6/6 @ 50/35)
• 9 abmat sit-ups

*Fitness scale weights on DB and medball

Thursday 8/17

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters

– 24 single unders

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 DB/DB thrusters (35/25s)

– 24 double unders

RX+ complete with 15/12-10-30 rep scheme

Friday 8/18

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

Performance

A) E4M x 4 sets

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts @ 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats

– 8 hanging straight leg raise

– 8-16 dips

– 8-12 bent over BB rows w/ pause

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes

Saturday 8/19 – Pool Party!

Fitness

TBA

Performance

TBA

Sunday 8/20

Open Gym 10-12pm

Monday 8/7

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

B) 5 rounds for time:

– 200m row (double for AB)

– 5 DB hang squat cleans

– 5-10 ring dips

– 10-15 wallballs 

R90S 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 clean

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

Sets 5-6: 2 cleans

Sets 7-8: 1 clean

*Receive in a squat if able. 

B) 5 rounds for time:

– 250/200m row (double for AB)

– 5 tng squat cleans (135/95, 115/75, 95/65)

– 10 ring dips

– 15 wallballs (20/14)

R90S

Tuesday 8/8

Aerobic Capacity Day

Fitness

8 min AMRAP:

– 200 m row

– 6 hanging knee raise / lemon squeezes

– 9 push-ups

R4M 

8 min AMRAP:

– hill run

– 6 box step-ups

– 12 SA DB hang power clean (6/6)

R4M

8 min AMRAP:

– 200 m row

– 9 DB goblet squats

– 12 ring rows

R4M 

8 min AMRAP:

– hill run

– 6 up/downs

– 18 single unders

Performance

8 min AMRAP:

– 250/200 m row

– 6 toes to bar

– 12/9 push-ups

R4M 

8 min AMRAP:

– hill run

– 6 box jump overs (24/20”)

– 12 SA DB hang power clean (6/6 @ 50/35)

R4M

8 min AMRAP:

– 250/200 m row

– 9 DB goblet squats

– 12 ring rows

R4M 

8 min AMRAP:

– hill run

– 6 up/downs

– 24 double unders

Wednesday 8/9

Fitness

A) E3M x 4 sets:

– 5 back or box squats

– 8-12 DB seated Arnold presses

– 5 batwing rows w/ 5 sec pause

B) B) E5M x 3-5 sets:

– 400m run

– 9 DB/KB thrusters

– 9 strict pull-ups

Performance

A) E3M x 4 sets:

Set 1: 5 back squats (building set)

Set 2-5: 5 back squats @ 1-2 RIR

*heavier than 7/31

B) E5M x 3-5 sets:

– 400m run

– 9 DB/KB thrusters (35/25s)

– 12 pull-ups

RX+ complete w/ CTB pull-ups

Thursday 8/10

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/side SA DB bench press

– 8-12 tall kneeling banded lat pull-downs

*last day for these movements

Fitness

B) E60S x 12-24 sets…

Odd sets:

– 12/9 or 10/7 cal row

Even sets:

– 12 RKB swings 

– 3 up/downs

Performance

B) E60S x 12-24 sets…

Odd sets:

– 12/9 cal row

Even sets:

– 12 RKB swings (53/35) 

– 3 burpees over rower

RX+ complete with 15/12 cal row and 70/44 KB

Friday 8/11

Fitness

A) E3.25M x 5 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

Performance

A) E3.25M x 5 sets

– 2.2.2 Touch and go power clean + push jerk clusters

*rest 10 sec between each quick set of doubles

Fitness & Performance

B) Strength Option

3-4 sets for quality

– 12-16 DB incline press @ 1-2 RIR

– 1 lap/arm chaos KB suitcase carry

– 6-12 strict pull-ups (sub 3 negatives)

– 12 alt BB or goblet hold cossack squats

OR 

Conditioning Option

For time:

– 800-600-400-200m run

– 8-6-4-2 wall walks

– 16-12-8-4 medball cleans (20/14)

Saturday 8/12

Fitness

TBA

Performance

TBA

Sunday 8/13

Open Gym 10-12pm

Monday 7/31

Fitness

A) E3.5M x 4 sets:

– 6 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) E6M x 3-4 sets:

– 400m row

– 18 wallballs

– 12 strict pull-ups

Performance

A) E3.5M x 4 sets:

Set 1: 6 back squats (building set)

Set 2-5: 6 back squats @ 1-2 RIR

*heavier than 7/21

B) E6M x 3-4 sets:

– 500m row

– 25 wallballs (20/14)

– 15 pull-ups

RX+ complete with CTB pull-ups

Tuesday 8/1

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/side SA DB bench press

– 8-12 tall kneeling banded lat pull-downs

*heavier than last week

Fitness

B) E2M x 8-12 sets

– 24 single unders

– 12 alt. DB snatch 

– 10 push-ups

– 18 goblet hold reverse lunges

Performance

B) E2M x 8-12 sets

– 30 double unders

– 12 alt. DB snatch (50/35) 

– 12/9 push-ups

– 12 goblet hold reverse lunges

RX+ complete with 6-9 HSPUs

Wednesday 8/2

Aerobic Capacity Day

Fitness & Performance

2 times through (4 sets total):

8 min AMRAP:

– 12/9 cal row

– 12 SA DB hang power clean (50/35)

– 6 box jump overs / step ups (20/16”)

R4M 

10 min AMRAP:

– 200m run

– 12 DB goblet hold reverse lunges

– 6 toes to bar

R5M

10 min AMRAP:

– 24 double unders

– 12 abmat sit-ups

– 6 up/downs

Thursday 8/3

Fitness

A) E3.5M x 4 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

B) B) EMOM x 10-20 sets:

– 3 double DB hang power clean + push press

– 4 box step overs

– 3, 4 or 5 hanging knee raises

Performance

A) E3.5M x 4 sets

– 3.3.3 Touch and go power clean + push jerk clusters

*rest 10 sec between each quick set of triples

B) EMOM x 10-20 sets:

– 1 power clean push jerk (5-10% heavier than part A)

– 3 box jump overs (24/20”)

– 3, 4 or 5 toes to bar

*Pick a weight on BB that is tough but technically sharp even while fatigued.

*Pick a number on T2B that you can keep UB 

Friday 8/4

Fitness

A) E4M x 4 sets:

– 8-12 BB bench press

– 2-4 negative supinated pull-ups (2-3 sec down)

– 4 ring row to Y w/ 4 sec eccentric

*If you have strict pull-ups, do performance protocol

Performance

A) E4M x 4 sets:

– 8-12 BB bench press @ 1-2 RIR

– 4-8 ring or supinated strict pull-ups

– 4 ring row to Y w/ 4 sec eccentric

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8/side box step downs w/ heel tap

– 10-20 DB rollback tricep extensions

– 8/side wide stance banded chaos pallof press w/ pause (green + 5 or 10lb)

OR 

Conditioning Option

Conditioning Option

3-5 sets…

3 min running clock

– 500/400m row

– 20 double unders

– AMRAP DB/KB thrusters in remaining time (35/25s)

R2M

Saturday 8/5 – Bring A Friend

Fitness

TBA

Performance

TBA

Sunday 8/6

Open Gym 10-12pm

Monday 7/24

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/side SA DB bench press

– 8-12 tall kneeling banded lat pull-downs

Fitness

B) 12 min AMRAP:

– 24 single unders

– 12 RKB swings 

– 9 air squats

– 6 dips or push-ups

Performance

B) 12 min AMRAP:

– 24 double unders

– 12 RKB swings (53/35)

– 9 air squats

– 6 ring dips

Fitness & Performance

C) 3 sets:
– 20 sec/side side plank

– 10/side supine banded SL hip flexor pulls

Tuesday 7/25

Fitness

A) E2M x 6 sets:
– 5-4-3-2-1-1  push press

*Add until you reach a tough single

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9

• DB push press
• Strict pull-ups

Performance

A) E2M x 6 sets:
– 5-4-3-2-1-1 push press

*Add until you reach a tough single

B) 3 rounds for time:

– 600-400-200m run

– 20-15-10 

• Shoulder to overhead (95/65)
• Pull-ups 

Wednesday 7/26

Fitness & Performance

10 min AMRAP:

– 12/9 cal row

– 12 SA DB hang power clean (50/35)

– 6 box jump overs / step ups (20/16”)

R5M 

10 min AMRAP:

– 200m run

– 12 DB goblet hold reverse lunges

– 6 toes to bar

R5M

10 min AMRAP:

– 24 double unders

– 12 abmat sit-ups

– 6 up/downs

Thursday 7/27

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

*Last week for these movements

Fitness

B) EMOM x 10-20 sets

– 4-6 wallballs

– 6 SA hang DB snatch

– 2 burpees

Performance

B) EMOM x 10-20 sets

– 6 wallballs (20/14)

– 6 SA hang DB snatch (50/35)

– 2 burpees

Friday 7/28

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang cleans

Sets 3-4: 2 hang cleans

Sets 5-6: 1 low hang clean

Sets 7-8: 1 clean

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 10-20 banded/cable tricep push-downs

– 1 floor length seated vertical hand over hand sled pull

– 10-20 alt. DB curls

OR

Conditioning Option

3-4 sets…

3 min running clock

– 400m run

– AMRAP DB devil press in remaining time (35/25s)

R2M

Saturday 7/29

Fitness

For time with a partner: 

– 800m row (200m splits)

– 80 DB or BB thrusters

– 800m run (200m splits)

– 60 strict pull-ups

– 800m row (200m splits)

– 40 medball box jump overs

– 800m run (200m splits)

– 20 burpees

Performance

For time with a partner: 

– 1000/800m row (250/200m splits)

– 100 thrusters (95/65, 75/55)

– 800m run (200m splits)

– 80 pull-ups

– 1000/800m row (250/200m splits)

– 60 medball box jump overs (20/14 over 20/16”)

– 800m run (200m splits)

– 40 burpee box jump overs

Sunday 7/30

Open Gym 10-12pm

Monday 7/17

Fitness

A) E2M x 6 sets:
– 5-4-3-2-2-2  push press

*Add until you reach a tough set of 2 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

B) B) E2MOM x 8-12 sets

– 12/9 cal row

– 6 DB push press

– 3 DB front squats

Performance

A) E2M x 6 sets:
– 5-4-3-2-2-2 push press

*Add until you reach a tough set of 2 reps

B) E2MOM x 8-12 sets

– 12/9 cal row

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

– 3 front squats

RX+ perform with 15/12 cal row

Tuesday 7/18

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1-2 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

Fitness

B) EMOM x 10-20 sets

– 6 RKB swings 

– 5 dips

– 4 box step-ups

Performance

B) EMOM x 10-20 sets

– 7 RKB swings (53/35)

– 5 ring dips

– 3 box jump overs (24/20”)

Wednesday 7/19

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

B) 3 rounds for time:

– 400m run

– 12-9-6 DB hang squat cleans 

– 15-12-9 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean deadlift (below knee/hang/high hang) + high hang clean

Sets 3-4: 2 stop clean deadlift (below knee/hang) + hang clean

Sets 5-6: 1 stop clean deadlift (below knee) + low hang clean

Sets 7-8: 1 clean

B) 3 rounds for time:

– 400m run

– 12-9-6 squat cleans (135/95, 115/75, 95/65)

– 24-18-12 push-ups

RX+ perform with 15-12-9 HSPUs.

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar

Thursday 7/20

Fitness & Performance

10 min AMRAP:

– 250/200m row

– 12 wallballs (20/14)

– 8 pull-ups

R5M 

10 min AMRAP:

– 200m run

– 12 RKB swings

– 8 lemon squeezes

R5M

10 min AMRAP:

– 24 double unders

– 12 walking lunges

– 8 DB hang power snatches (5/5 @ 50/35)

– 4 up/downs

Friday 7/21

Fitness

A) E3.5M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

Performance

A) E3.5M x 4 sets:

Set 1: 6 back squats (building set)

Set 2-5: 6 back squats @ 2 RIR

*heavier than last week 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy  farmers walk (handles or KBs)

– 8-12 BB hip thrusts w/ pause

– 4-8 strict toes to bar/knees to elbow/high knee tuck

– 10-20 DB skull crushers + 10-20 double DB curls (no rest between)

OR 

Conditioning Option

6 rounds for time:

– 12 cal row

– 12 plate ground to overhead

– 12 OH or plate hold walking lunges

– 12 hanging knee raises

– 6 burpees to plate

R60S

Saturday 7/22

Fitness

TBA

Performance

TBA

Sunday 7/23

Open Gym 10-12pm

Monday 7/10

Fitness & Performance

A) E4M x 4 sets:

– 10-15 DB incline press @ 3111 temp (1-2 RIR)

– 10-15 bent over BB rows w/ pause

– 10/side shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 dips or push-ups

Even: 12/9 cal row + 6-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-12 ring dips

Even: 12/9 cal row + 12 wallballs (20/14)

RX+ complete w/ 15/12 cal row

Tuesday 7/11

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

B) EMOM x 10-20 sets:

– 4 alt. DB snatch

– 4 hanging knee raise

– 2 burpees

Performance

A) E2M x 8 sets

– 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

B) EMOM x 10-20 sets:

– 3 power snatch (95/65, 75/55)

– 4 toes to bar

– 3 burpees over the barbell

RX+ complete with squat snatches

Wednesday 7/12

Fitness

E8M x 4-6 sets:

– 400m run

– 12 SA DB hang power cleans

– 8 strict pull-ups

– 12 box step-ups

– 12/8 push-ups 

Performance

E8M x 4-6 sets:

– 400m run

– 16 SA DB hang power cleans (50/35)

– 8 pull-ups

– 12 box jump overs (24/20”)

– 16/12 push-ups 

RX+ complete with 4 bMUS and or 8-12 HSPUs.

Thursday 7/13

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) 3 rounds for time:
– 400m row

– 12-9-6 double DB hang squat clean to thruster 

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (building set)

Set 2-4: 8 back squats @ 1-2 RIR

*heavier than last week 

B) 3 rounds for time:
– 500/400m row

– 15-12-9 double DB hang squat clean to thruster (35/25s)

Fitness & Performance

C) 3 sets:

– 20 sec/side Copenhagen plank

– 20-30 sec flutter kicks

– 20-40 sec dead hang from bar

Friday 7/14

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap reverse sled drag

– 10-15 seated BB overhead tricep extension

– 10 slide hamstring curls (fast in, slow out)

– 5 chest supported DB batwing rows w/ 5 sec pause

OR

Conditioning Option

6-10 sets:

– 2 min row, bike, ski

– 1 min (rest remainder of minute after reps are complete)

• 16 RKB swings
• 16 walking lunges

*Goal is to stay at the same pace +/- 5 sec or RPMs

Saturday 7/15

Fitness

TBA

Performance

TBA

Sunday 7/16

Open Gym 10-12pm

Monday 7/3

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

B) EMOM x 10-20 sets

Odd sets: 12/9 or 10/7 cal row

Even sets: 6-8 alt. DB snatch + 2-4 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 slow 1st pull snatch

Sets 5-8: 1 snatch

*Spend 3 seconds pulling from the floor to the hang position.

*Receive as low as you’re able to with a focus on bar path. 

B) EMOM x 10-20 sets

Odd sets: 12/9 cal row

Even sets: 8 alt. DB snatch (50/35) + 4 burpees

RX+ increase row to 15/12 cal and/or 5/5 KB snatch

Tuesday 7/4 – 4th of July

Fitness

Hero WOD – “Little Daniel”

For time:

– 30 strict pull-ups in UB sets of 5 or 3 (pick one)

– 400m run

– 15 DB thrusters

– 800m run

– 15 thrusters

– 400m run

– 30 strict pull-ups in UB sets of 5 or 3

*Scale runs to 200 and 400m if needed

Performance

Hero WOD – “Daniel”

For time:

– 50 pull-ups

– 400m run

– 21 thrusters (95/65)

– 800m run

– 21 thrusters

– 400m run

– 50 pull-ups

*Scale pull-ups down to 30 if needed

Wednesday 7/5

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 8-12 DB Z-presses

– 4/side SA ring rows w/ 4 sec pause at top

B) EMOM x 10-20 sets:

– 4 wallballs

– 4 push-ups

– 4 box step-ups

Performance

A) E4M x 4 sets:

Set 1: 8 back squats (stay lighter)

Set 2: 8 back squats @ 2-3 RIR

*Use set 1 as a building set into sets 2-4. Go by feel to predict the best weight to get you to 2-3 RIR for sets 2-4.

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 push-ups

– 3 box jump overs

Thursday 7/6

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness

B) E6M x 3-5 sets:

– 500m row

– 16 RKB swings

– 12 walking lunges

– 8 hanging knee raises

Performance

B) E6M x 3-5 sets:

– 500m row

– 20 RKB swings (53/35)

– 16 walking lunges

– 12 toes to bar

Friday 7/7

Fitness

A) E2M x 6 sets:
– 5-4-3-3-3  push press

*Add until you reach a tough set of 4 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

Performance

A) E2M x 6 sets:
– 5-4-3-3-3 push press

*Add until you reach a tough set of 4 reps

B) Strength Option

3-4 sets for quality:

– 8-16 dips (weighted if able)

– 20 alt DB weighted lunges

– 8-16 BB drag curls

– 8 wide stance chaos pallof presses @ 1212 tempo

OR 

Conditioning option

– 20, 25 or 30 min of conversational pace (Zone 2) conditioning – run, row, bike, or ski

– E5M complete:

• 30 sec plank
• 15 lemon squeezes
• 30 sec flutter kick
• 30 mountain climbers

Saturday 7/8 – Exercise & Pregnancy Seminar

Fitness

10 rounds for time w/ a partner:

– 12/9 cal row

– 10 DB/KB thrusters

– 8 box step-ups

– 10 strict pull-ups

– 12 RKB swings

Performance

10 rounds for time w/ a partner:

– 15/12 cal row

– 12 DB/KB thrusters (35/25s)

– 9 box jump overs (24/20”)

– 12 pull-ups

– 15 RKB swings (53/35)

Sunday 7/9

Open Gym 10-12pm