Monday 6/23
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 8-12/side SA DB incline bench press
Even sets:
– 6/side goblet hold cossack squat
– 8-12 tall kneeling banded lat pull-downs
B) 4 rounds for time:
– 400m run
– 15-12-9 doube DB hang power snatches (95/65, 75/55)
– 45-36-18 single unders
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 pause snatch (2 sec at knee)
Sets 4-6: 1 snatch
*Compare to 6/13
B) 4 rounds for time:
– 400m run
– 15-12-9 hang power snatches (95/65, 75/55)
– 45-36-18 double unders
Tuesday 6/24
Fitness
A) E3M x 5 sets:
– 5 deadlifts @ 2-3 RIR or 65-70%
– 16 alt tall kneeling DB piston press
– 8 two up one down ring rows
B) E3M x 4-8 sets:
– 12/9 cal row
– 3 x (1 double DB/KB hang power clean + 2 front rack reverse lunges (sub 2 front squats))
– 6 DB/KB push press
– 3 burpees (sub up/downs)
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 2-3 RIR or 65-70%
*Heavier than 6/16
B) E3M x 4-8 sets:
– 15/12 cal row
– 3 x (1 double DB/KB hang power clean + 2 front rack reverse lunges (35/20s))
– 6 DB/KB push press
– 3 burpees over the rower
Wednesday 6/25
Fitness & Performance
A) E3M x 5 sets:
– 4 bench press
– 3 negative or 5 weighted strict pull-ups
– 8 banded face pulls w/ pause
*Bench press heavier than last week (70-75+%)
Fitness
B) EMOM x 10-20 sets:
– 7 RKB swings
– 3 hanging knee raise
– 5 air squats
– 3 dips
Performance
B) EMOM x 10-20 sets:
– 7 RKB swings
– 3 toes to bar
– 5 air squats
– 3 ring dips
Thursday 6/26
Fitness
E6M x 6-8 sets
Station 1:
– Row 500/400m
– 15 wallballs
– Run 200m
– 10 pull-ups
Station 2:
– Run 400m
– 15 push-ups (scale with elevated version)
– Row 250/200m
– 10 box step-ups
Performance
E6M x 6-8 sets
Station 1:
– Row 500/400m
– 20 wallballs (20/14)
– Run 200m
– 15 pull-ups
Station 2:
– Run 400m
– 20/15 push-ups
– Row 250/200m
– 10 box jump overs (24/20”)
Friday 6/27
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
Performance
A) E3M x 5 sets:
– 5 back squats @ 2-3 RIR or 75%
*Heavier than last week’s tempoed reps
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10-15 DB bench press w/ pause
– 10/side half kneeling SA banded lat pull-downs
– 1 lap lateral sled drag
– 10/side lean away banded lateral delt raise
OR
Conditioning Option
E5M x 3-5 sets:
– 400m run / 500/400m row or ski / 1000/800m bike
– 12 DB/KB thrusters (35/20s)
– 10 lemon squeezes
– 8 up/downs
Saturday 6/28
Fitness
TBA
Performance
TBA
Sunday 6/28
8am EDCF Run Club
10-12pm Open Gym