Monday 9/30

Fitness

A) E4M x 4 sets – bench press

– 10 bench press (try and build or maintain weight) 

– 8/side bent over DB rows

 

B) 5 rounds for time:

– 200m run

– 12 RKB swings 

– 9/7 push-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 72%

Sets 2-4: 10 @ 65%

*After every set perform 8/side bent over DB rows.

 

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 HR push-ups

RX+ sub 6/6 (12 total) KB snatches for swings.

 

Fitness & Performance

C) 3 sets for quality:

– 20 alternating DB curls

– 10 reps of delt triad (front raise, lateral raise, overhead press)

 

Tuesday 10/1

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 4/side landmine goblet squat to single arm thruster + 8 ring rows

Station 2: 8 DB/KB Romanian deadlifts + 8 lemon squeezes

 

B) For time:

– 40/30 cal row

– 30 wall balls

– 15 double DB hang power cleans

– 30/22 cal row

– 25 wallballs

– 12 double DB hang power cleans

– 20/15 cal row

– 20 wall balls

– 9 double DB hang power cleans

 

Performance – clean and jerk complex

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean + 1 jerk

 

B) For time:

– 50 cal row

– 40 wall balls

– 15 power cleans (115/75)

– 40 cal row

– 30 wallballs

– 12 power cleans (155/105)

– 30 cal row

– 20 wall balls

– 9 power cleans (185/125)

 

Scaled weights: 95/65, 115/75, 135/85

 

Wednesday 10/2

Fitness

E8MOM x 4-5 sets:

– 400m run 

– 10 double KB front squats

– 15 sit-ups

– 20 single arm DB push press (10/arm)

– 50 single unders (sub 40 lateral line hops)

 

Performance

E8MOM x 4-5 sets:

– 400m run

– 10 front squats @ 30%

– 15 toes to bar

– 20 single arm DB push press (10/arm)

– 40 double unders

 

*Try and keep pacing the exact same while also switching the order of movements every set.

 

Thursday 10/3

Fitness

A) E3M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8 L-seated DB press

– 8 alternating DB plank row

 

B) E3MOM x 4-7 sets:

– 250/200m  or 200/150mrow

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 76%

Sets 2-4: 8 @ 70%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 chest to bar pull-ups

 

*Goal is to keep pacing the same set to set

 

Friday 10/4

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 12 BB hip thrusts + 12 upright DB or KB rows

Station 2: 20 sec side plank / side 

 

Performance

A) E2MOM x 8 sets:

– 1 power snatch + overhead squat + hang snatch

*Catch the hang snatch in full squat if able.

 

Fitness & Performance

B) 3 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 seated BB press

– 2 laps suitcase carry (1 lap/arm)

– 8-12 reverse flys on rings (sub bent over w/ DBs)

 

Saturday 10/5

Fitness

TBA

 

Performance

TBA

 

Sunday 10/6

8am Endurance

10-12pm Open Gym

Please join us for our EDCF to Deep Ellum Brewing Co. bike ride going down this Saturday. Meet us at the gym at 12pm and we’ll ride as a group along the Santa Fe Trail (4.5 miles). Don’t have a bike? No worries. Just meet us at the brewery around 12:30pm.

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Monday 9/23

Fitness

2 sets total…

4 min AMRAP:

– 4 DB devil presses (35/25)

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag/medball weighted reverse lunges 

R2M

4 min AMRAP:

– 8 box step-ups 

– 8 push-ups 

R2M

Performance

2 sets total…

4 min AMRAP:

– 4 DB devil presses (35/25)

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag weighted reverse lunges (60/30)

R2M

4 min AMRAP:

– 4 box jumps + step down (24/20”)

– 8 HR push-ups 

R2M

 

Tuesday 9/24

Fitness

A) E2MOM x 5 sets:

– 12 DB reverse lunges

– 8/side half kneeling BB landmine press

B) For time:

– 50/35 cal row

– 30 SA DB hang clean + jerk (15/side in sets of 5)

– 15 burpees

*10 minute time cap.

Performance

A) EMOM x 10 sets:

– 1 power clean + jerk

*Build to a heavy and technically sound weight. 

B) For time:

– 60/45 cal row

– 30 power clean + push jerk (135/95)

– 15/12 strict handstand push-ups

*10 minute time cap.

 

Wednesday 9/25

Fitness

A) E3M x 4 sets – deadlift

– 8 deadlifts @ moderately heavy weight

– 8/side half kneeling pallof presses

– 8-12 hanging knee raises

B) Three rounds for time of

– 15 RKB swings 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 60 single unders

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

B) Three rounds for time of

– 15 RKB swings (53/35)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters (35/25)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 40 double unders

 

Thursday 9/26

Fitness

A) E2MOM x 4 sets each:

Station 1: 8 seated BB/DB presses + 8 single arm ring rows R

Station 2: 15-20 banded good mornings + 8 single arm ring rows L

B) 3MOM x 4-6 sets:

– 250/200m or 200/150m row

– 8 alternating DB snatches

– 6 strict pull-ups

– 4 burpees (sub NPU burpees)

*RX+ perform chest to bar pull-ups.  

Performance

A) E90S x 10 sets – split jerk

Sets 1-3: 2 @ 60-75%

Sets 4-6: 2 @ 75-85%

Sets 7-10: 1 @ 85-90%

B) 3MOM x 4-6 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 6 pull-ups

– 6 burpees over the barbell

*RX+ perform chest to bar pull-ups. 

 

Friday 9/27

Fitness

A) E4M x 3 sets:

– 10 back squats (moderate weight, perfect form

– 10 KB upright rows

– 10 DB bent over reverse laterals

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68-72%

Sets 2&3: 10 back squats @ 65%

Fitness & Performance

B) 3 sets for quality:

– 10-15 tempo push-ups @ 1111

– heavy sled drag down and back

– contralateral carry (farmer’s/waiter’s carry)

 

C) 2 sets of Arm Farm

 

Saturday 9/28

Fitness

TBA

Performance

TBA

 

Sunday 9/29

8am Endurance

10-12pm Open Gym