Monday 9/15
Fitness
A) E4M x 4 sets:
– 6 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 10 or 15 RKB swings
– 30 single unders or lateral hops
– 10 dips
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 60 % 1RM or 3 RIR
*Heavier than 9/5
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 40 double unders
– 10 ring dips
RX+ use 70/44 and/or 3-5 bMUs instead of ring dips
Tuesday 9/16
Fitness
A) E2.5M x 6 sets
Odd:
– 10/s SA DB strict press
– 16 banded good mornings
Even:
– 16 alternating KB gorilla rows
– 8/s banded chops (high to low)
B) E2M x 8-12 sets
Odd: 12/9 cal row + 8 SA DB hang power snatch (4/4)
Even: 12/9 cal row + 5 hanging knee raises + 3-5 up/downs
Performance
A) E2.5M x 6 sets:
– 1 snatch pull + 1 hang power snatch + 1 snatch
*Arms stay straight on snatch pull.
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 TnG power snatch (115/75, 95/65, 75/55)
Even: 15/12 cal row + 5 toes to bar + 3-5 burpees over the rower
Wednesday 9/17
Fitness
E4M x 8-12 total sets (4-6 each):
Station 1
– 200m row
– 6 up/down DB devil presses
– 9 DB push press
– 12 prisoner reverse lunges
Station 2
– 200m run
– 6 box step-ups
– 9 lemon squeezes
– 6, 9 or 12 strict pull-ups
Performance
E4M x 8-12 total sets (4-6 each):
Station 1
– 250/200m row
– 6 DB devil presses (35/20s)
– 9 DB push press
– 12 DB reverse lunges
Station 2
– 200m run
– 6 box jump overs (24/20”)
– 9 lemon squeezes
– 9-12 kipping or 9 strict pull-ups
Thursday 9/18
Fitness
A) E4M x 4 sets:
– 8 BB front squats or 8-12 double KB front squats
– 10 DB incline presses
– 10 DB incline chest supported rows
B) E90S x 10-15 sets:
– 20 single unders or lateral hops
– 6 wallballs
– 4 ring or inverted BB rows
– 1, 2 or 3 burpees
Performance
A) E4M x 4 sets:
– 8 front squats @ 60-65% 1RM
B) E90S x 10-15 sets:
– 20 double unders
– 7 wallballs (20/14)
– 5 ring or inverted BB rows
– 3 burpees
Friday 9/19
Fitness & Performance
A) E4M x 4 sets:
– 6-8 BB bench press @60-65% 1RM
OR
– 16-20 top down DB bench press
Then…
– 10 tall kneeling banded lat pulldown
– 8/s SA shoulder external rotations (DB or iron plates)
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand rope sled pull
– 16 alt DB box step-ups
– 10-20 narrow push-ups (elevated if needed)
– 6/s TGUP sit-ups (tough weight)
OR
Conditioning Option
10 rounds for time:
– 10 cal row
– 10 SA DB hang power cleans + push press (5/5 @ 50/35)
– 10 air squats
Saturday 9/20
Fitness
TBA
Performance
TBA
Sunday 9/21
8am EDCF Run Club
10-12pm Open Gym