Fitness & Performance
A) E4M x 4 sets:
– 6-10 strict overhead press
– 8-12/side bent over DB/KB rows
– 8-12 banded spanish squats
*Compare to 6/22
Fitness
B) For time:
– 300m run
– 30 DB push press
– 400m run
– 30 DB front squats
– 300m run
Performance
B) For time:
– 400m run
– 40 shoulder to overhead (95/65, 75/55, 65/45)
– 400m run
– 40 front squats
– 400m run
Fitness
E10M x 3-4 sets:
– 375/300m row
– 16 RKB swings
– 10 hanging knee raise
– 300m run
– 10 DB rows from plank
– 16 goblet hold or prisoner reverse lunges
Performance
E10M x 3-4 sets:
– 375/300m row
– 20 RKB swings
– 10 toes to bar
– 300m run
– 10 push-up to alternating DB renegade rows (35/25s)
– 20 single DB goblet hold reverse lunges
*Renegade rows comprised of 10 push-ups + 10 alternating rows.
Join us Saturday, June 16th, to help celebrate EDCF turning 11 YEARS OLD!
Jamie and Steve are gracious enough to host again this year. The party will be BYOB.
Friends, family, and kids are all welcome. Feel free to come and go as you please.
WHEN: Saturday, July 16th, 1-4 PM
WHERE: 5101 Victor St., 75214
WHY: why not?
See you there!
Monday 6/27
Fitness
A) E3M x 6 sets:
– 5 BB back or box squats
After odd sets…
– 10 tall kneeling DB press
After even sets…
– 5/side single arm ring rows w/ reach
*Same or heavier than last week.
B) EMOM x 10-20 sets:
– 4 DB thrusters
– 3 strict pull-ups
– 2 high box step ups
Performance
A) E3M x 6 sets – back squat
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3-6: 3-4 @ 80-82.5%
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65, 75/55)
– 3 pull-ups
– 3 box jump overs (24/20”)
RX+ sub 1 bar or ring MU for pull-ups
Tuesday 6/28
Fitness & Performance
A) E4M x 4 sets:
– Close grip bench press
– 5 DB chest supported batwing rows w/ 5 sec pause
– 5/side half kneeling banded twists w/ 3 sec eccentric
*Compare to 6/20
Fitness
B) 6 rounds for time:
– 200m row
– 6 DB power cleans
– 24 single unders
R2M
Performance
B) 6 rounds for time:
– 250/200m row
– 6 power cleans
– 24 double unders
R2M
*Pick a weight on PCs that you can keep UB but will also challenge you in your later sets. Keep intensity constant throughout all sets.
Wednesday 6/29
Fitness
E10M x 3-4 sets:
– 375/300m row
– 16 RKB swings
– 10 hanging knee raise
– 300m run
– 10 DB rows from plank
– 16 goblet hold or prisoner reverse lunges
Performance
E10M x 3-4 sets:
– 375/300m row
– 20 RKB swings
– 10 toes to bar
– 300m run
– 10 push-up to alternating DB renegade rows (35/25s)
– 20 single DB goblet hold reverse lunges
*Renegade rows comprised of 10 push-ups + 10 alternating rows.
Thursday 6/30
Fitness & Performance
A) E4M x 4 sets:
– 6-10 strict overhead press
– 8-12/side bent over DB/KB rows
– 8-12 banded spanish squats
*Compare to 6/22
Fitness
B) For time:
– 300m run
– 30 DB push press
– 400m run
– 30 DB front squats
– 300m run
Performance
B) For time:
– 400m run
– 40 shoulder to overhead (95/65, 75/55, 65/45)
– 400m run
– 40 front squats
– 400m run
Friday 7/1
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB incline press
– 8-12 KB chest supported incline rows
Performance
A) E4M x 4 sets – deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squats
– 12-16 banded OH tricep extensions
– 8-12 alternating pike leg lift overs
– 12-16 alternating double KB gorilla row
OR
Conditioning Option
For time:
– 800m run
– 60 RKB swings
– 40 goblet squats
– 20 TGUPs
Saturday 7/2
Fitness
TBA
Performance
TBA
Sunday 7/3
Gym Closed
Fitness & Performance
A) E4M x 4 sets:
– Close grip bench press
– 5 DB chest supported batwing rows w/ 5 sec pause
– 5/side half kneeling banded twists w/ 3 sec eccentric
*Compare to 6/20
Fitness
B) 6 rounds for time:
– 200m row
– 6 DB power cleans
– 24 single unders
R2M
Performance
B) 6 rounds for time:
– 250/200m row
– 6 power cleans
– 24 double unders
R2M
*Pick a weight on PCs that you can keep UB but will also challenge you in your later sets. Keep intensity constant throughout all sets.
Fitness
A) E3M x 6 sets:
– 5 BB back or box squats
After odd sets…
– 10 tall kneeling DB press
After even sets…
– 5/side single arm ring rows w/ reach
*Same or heavier than last week.
B) EMOM x 10-20 sets:
– 4 DB thrusters
– 3 strict pull-ups
– 2 high box step ups
Performance
A) E3M x 6 sets – back squat
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3-6: 3-4 @ 80-82.5%
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65, 75/55)
– 3 pull-ups
– 3 box jump overs (24/20”)
RX+ sub 1 bar or ring MU for pull-ups
Gym Closed
Fitness
E2M x 3-4 sets
1: 375/300m row
2: 8 DB deadlifts + 6 DB hang power cleans + 4 push press + 4 burpees
3: 16 wallballs + 8 hanging knee raises
4: 300m run
5: rest
Performance
E2M x 3-4 sets
1: 375/300m row
2: 7 deadlifts + 5 hang power cleans + 3 shoulder to overhead + 5 burpees over the barbell
3: 20 wallballs + 10 toes to bar
4: 300m run
5: rest
135/95, 115/75, 95/65
*Partner on equipment with one partner going in reverse.
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Even:
– 10 double KB heel elevated front squats w/ pause
– 10-12 tough ring rows
Odd:
– 10-12/side half kneeling DB press
– 10-12 supine medball hamstring curls
*Compare to 6/17
Performance
A) E2MOM x 8 sets
– 1 (squat) clean
*Compare to 6/17
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side front foot elevated split squat (knee over toes)
– 12-16 DB tricep rollback extensions
– 8-12 BB good mornings
– 4-8 strict pull-ups (weighted, bodyweight, or 4 negatives)
OR
Conditioning Option
8 rounds for time:
– 200m run
– Alternate sets of…
Odd: 10 DB thrusters (35/25s)
Even: 5-10 strict pull-ups
RX+: 50/35s