Monday 9/1 – Labor Day (7:45 & 9am only)
Fitness
“Little Luke”
- For time:
- – 400m run
- – 20 (10/side) single arm DB hang clean & jerk (switch every 5)
- – 400m run
- – 25 toes to bar, kip to knee raise, lemon squeeze
- – 400m run
- – 30 wallballs
- – 400m run
- – 30 KB swings
- – 400m run
- – 25 push-ups
- – 400m run
- – 20 (10/side) DB goblet hold lunge steps
- – 400m run
- *If you need to, scale run to 300 or 200m.
- Performance
- “Luke”
- For time:
- – 400m run
- – 15 clean and jerks (155/105)
- – 400m run
- – 30 toes to bar
- – 400m run
- – 45 wallballs (20/14)
- – 400m run
- – 45 KB swings (53/35)
- – 400m run
- – 30rin dips
- – 400m run
- – 15 weighted lunge steps (155/105 – front or back rack)
- – 400m run
Tuesday 9/2
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press w/ pause
– 3-4 negative or 4-8 weighted pull-ups
– 12 alternating goblet hold cossack squats
Fitness
B) E3M x 4-8 sets:
– 200m row
– 12 or 15 RKB swings
– 9, 12 or 15 push-ups
Performance
B) E3M x 4-8 sets:
– 250/200m row
– 15 RKB swings (53/35)
– 9, 12 or 15 push-ups
Wednesday 9/3
Fitness
E3M x 3-4 sets
Station 1:
– 200m row
– 12 wallballs
Station 2:
– 200m run
– 10 DB hang power clean + push press (5/side)
Station 3:
– 250/200m row
– 8 box step-ups
Station 4:
– 200m run
– 6 up/downs
*Goal is 90 sec of work with 90 sec of rest
Performance
E3M x 3-4 sets
Station 1:
– 250/200m row
– 15 wallballs (20/15)
Station 2:
– 200m run
– 12 DB hang power clean + push press (6/side @ 50/35)
Station 3:
– 250/200m row
– 9 box jumps w/ step down (24/20”)
Station 4:
– 200m run
– 6 burpees over the rower
*Goal is 90 sec of work with 90 sec of rest
Thursday 9/4
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/s half kneeling DB presses
– 10 KB goblet squats w/ pause
Even Sets:
– 10 bent over BB rows
– 5/s banded pallof press @ 5050 tempo (green or red)
B) 15 min AMRAP
– 1 DB hang squat clean
– 3 strict pull-ups
– 5 dips
– 21 single unders
*Add 1 squat clean every set
*RX+ complete with 3 CTB pull-ups
Performance
A) E2.5M x 6 sets
Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)
Sets 3&4: 2 x 2 stop clean (low hang, hang)
Sets 5&6: 2 x 1 stop clean (low hang
B) 15 min AMRAP
– 1 squat clean (135/95, 115/95, 95/65)
– 3 pull-ups
– 5 ring dips
– 21 double unders
*Add 1 squat clean every set
*RX+ complete with 3 CTB pull-ups
Friday 9/5
Fitness
A) E4M x 4 sets:
– 6 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 60 % 1RM or 3 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 10 double KB front squats w/ pause
– 10-15 DB tricep rollback extensions
– 5-10 hanging straight leg raise (sub with bent knee)
– 10 BB drag curls
OR
Conditioning Option
EMOM x 4-5 sets:
1: 15/12, 12/9, or 10/7 cal row or bike
2: 12, 10, or 8 DB SA hang power snatch
3: 12, 10 or 8 DB or prisoner reverse lunges
4: 12, 10 or 8 ambat sit-ups
5: rest
Saturday 9/6
Fitness
TBA
Performance
TBA
Sunday 9/7
8am EDCF Run Club
10-12pm Open Gym