Monday 6/16

Fitness

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 60-65%

– 16 alt tall kneeling DB piston press

– 8 two up one down ring rows

B) E3M x 4-8 sets:

– 200m row

– 8 medball hold reverse lunges (sub regular reverse lunges)

– 12 SA DB hang power clean 

– 2 burpees

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 60-65%

We will be building on reps of 5 over the next couple weeks.

B) E3M x 4-8 sets:

– 250/200m row

– 8 reverse lunge wallballs (20/14)

– 12 SA DB hang power clean (50/35)

– 4 burpees over the rower

Tuesday 6/17

Fitness & Performance

A) E3M x 5 sets:

– 1 bench press @ 31X1 tempo + 4 regular bench press

– 3 negative or 5 weighted strict pull-ups

– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)

*Bench press heavier than last week (70-75+%)

Fitness

B) E5M x 3-5 sets:

– 400m run

– 4 DB up/down devil cleans

– 8 lemon squeezes

– 24 single unders

Performance

B) E5M x 3-5 sets:

– 400m run

– 5 DB devil cleans (35/20s)

– 10 lemon squeezes

– 25 double unders

Wednesday 6/18

Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– 200 run or 400m bike

– 16 push-ups

– 200 run or 500/400m bike

– 8 strict pull-ups

Station 2:

– 250/200m row

– 16 SA DB hang power snatch (8/side)

– 250/200m row

– 8 box step-ups

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– 200 run or 500/400m bike

– 20/16 push-ups

– 200 run or 500/400m bike

– 10 pull-ups

Station 2:

– 250/200m row

– 20 SA DB hang power snatch (10/side @ 50/35)

– 250/200m row

– 10 sandbag box step-ups

Thursday 6/19

Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) EMOM x 10-20 sets:

– 3 double KB/DB front squats

– 4 hanging knee raise

– 5 dips

Performance

A) E3M x 5 sets:

– 5 back squats @ 2-3 RIR or 75%

*Heavier than last week’s tempoed reps

B) EMOM x 10-20 sets:

– 3 front squats (from floor @ 135/95, 115/75, 95/65)

– 4 toes to bar

– 5 rings dips

Friday 6/20

Fitness

A) E2.5M x 6 sets

Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause

Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)

*Use rack for assist with balance with RDL if needed

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 pause split jerk + 1 split jerk

Sets 4-6: 1 split jerk

*Pauses happen on dip and catch

Fitness & Performance

B) Strength Option

3-4 sets for quality

– 1 length hand over hand sled pull

– 10 kneeling banded crunches

– 10/side SA DB bench press

– 10/side SA DB bent over row

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski or 500/400m bike or 200m run

– 8 DB box step-overs (50/35, 35/20, 25/15 – sub no weight)

– 10 DB push press (5/5)

– 12 abmat sit-ups

Saturday 6/21

Fitness

TBA

Performance

TBA

Sunday 6/22

9am EDCF Run Club

10-12pm Open Gym

Monday 6/9

Fitness & Performance

A) E3M x 5 sets:

– 2 bench press @ 31X1 tempo + 3 regular bench press

– 3 negative or 5 weighted strict pull-ups

– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)

*Bench press heavier than last week (65-75%)

Fitness

B) E2M x 8-12 sets:

Odd – 12/9 cal row + 12 SA DB hang power cleans (6/side) + 6 air squats

Even – 12/9 cal row + 6-9 strict pull-ups + 6 air squats

Performance

B) E2M x 8-12 sets:

Odd – 15/12 cal row + 9 hang power cleans + 6 air squats

Even – 15/12 cal row + 9 pull-ups + 6 air squats

*115/75, 96/65, 75/55 BB weight

*Sub 6-9 strict pull-ups if not kipping.

Tuesday 6/10

Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– 200 run or 400m bike

– 16 RKB swings

– 200 run or 400m bike

– 8 box step-ups

Station 2:

– 200m row

– 16 SA DB push press (4/4/4/4)

– 200m row

– 8 hanging knee raise

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– 200 run or 500/400m bike

– 20 RKB swings (53/35)

– 200 run or 500/400m bike

– 10 box jump overs (24/20”)

Station 2:

– 250/200m row

– 20 SA DB shoulder to overhead (5/5/5/5 @ 50/35, 40/25)

– 250/200m row

– 10 toes to bar

Wednesday 6/11

Fitness

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

– 10 DB floor press

– 5/side SA ring row w/ reach

*Sub box or goblet squat for back squat if needed

B) E90S x 10-15

– 20 single unders

– 7 wallballs (20/14)

– 5 ring dips

– 3 burpees

Performance

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

*Heavier than 6/2

B) E90S x 10-15

– 20 double unders

– 7 wallballs (20/14)

– 5 ring dips

– 3 burpees

RX+ complete with 9-6-3 rep scheme

Thursday 6/12

Fitness

A) E2.5M x 6 sets

Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause

Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)

*Use rack for assist with balance with RDL if needed

B) 4 rounds for time:
– 400m run

– 15-12-9-6 DB push press

*Use a weight that is tough for 15

Performance

A) E2.5M x 6 sets

Sets 1-3: 2 pause split jerk

Sets 4-6 1 pause split jerk + 1 split jerk

*Pauses happen on dip and catch

B) 4 rounds for time:
– 400m run

– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)

Friday 6/13

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

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 hang snatch + 1 snatch

Sets 4-6: 1 snatch 

*Compare to 6/5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded or cable tricep push-downs

– 10 double KB heel elevated front squats

– 5/side slow and controlled banded pallof press (green)

– 10 ring rows w/ 10 sec pause on final rep

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski or 500/400m bike or 200m run

– 10 box step-ups

– 10 plate ground to overhead

– 10 push-ups

Saturday 6/14

Fitness

TBA

Performance

TBA

Sunday 6/15

10-12 pm Open Gym