Fitness
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press (building)
After odd sets – 16-20 double KB gorilla rows
After even sets – 10 supine medball hamstring curls
B) E60S x 10-20 sets:
– 5 DB push press
– 3-5 strict pull-ups
– 5 air squats
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a heavy but crisp set of 2
B) E60S x 10-20 sets:
– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)
– 5 kipping or 3 strict pull-ups
– 7 air squats
Monday 10/27
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling BB landmine press
Even sets:
– 6/side box step downs (no push offs)
– 10 tough ring rows
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 6 DB hang squat cleans
– 12 push-ups
– 9 hanging knee raises
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive cleans in full squat if able
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 5 TNG squat cleans
– 15/12 push-ups
– 10 toes to bar
*pick a weight on cleans that is tough but can be kept unbroken
Tuesday 10/28
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/s SA DB bench press w/ pause
– 8-12 DB lat pull-overs
Fitness
B) E3M x 5-8 sets:
– 12/9 cal row
– 12 RKB swings
– 24 single unders
– 4 burpees or up/downs
Performance
B) E3M x 5-8 sets:
– 15/12 cal row
– 15 RKB swings (53/35)
– 30 double unders
– 5 burpees over the rower
Wednesday 10/29
Fitness
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press (building)
After odd sets – 16-20 double KB gorilla rows
After even sets – 10 supine medball hamstring curls
B) E60S x 10-20 sets:
– 5 DB push press
– 3-5 strict pull-ups
– 5 air squats
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a heavy but crisp set of 2
B) E60S x 10-20 sets:
– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)
– 5 kipping or 3 strict pull-ups
– 7 air squats
Thursday 10/30
Fitness
E8M x 4-5 sets:
– 375/300 row
– 16 wallballs
– 12 lemon squeezes
– 300m run
– 16 hang DB snatch (8/8 @ 50/35)
– 12 box jump w/ step-down
*switch order of movements each round
Performance
E8M x 4-5 sets:
– 375/300 row
– 16 wallballs
– 12 lemon squeezes
– 300m run
– 16 hang DB snatch (8/8 @ 50/35)
– 12 box jump w/ step-down
*switch order of movements each round
Friday 10/31
Fitness
A) E3M x 8 sets:
– 3 BB front squats or 6 double KB front squats
After odd…
– 10 DB incline presses
After even…
– 10 DB incline chest supported rows
Performance
A) E3M x 8 sets:
– 3 front squats @ 85+% 1RM (1-2 RIR)
*Heavier than 4s on 10/23
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length heavy farmer carry (handles or KBs)
– 10-15 DB rollback tricep extension
– 10 BB good mornings @ 3011 tempo (moderate load)
– 10 ring bicep curls
OR
Conditioning Option
20 rounds:
– 30 sec hard pace
– 30 sec rest (easy spin on bike)
*pick row, bike or ski erg
Saturday 11/1
Fitness
TBA
Performance
TBA
Sunday 11/2
8am EDCF Run Club
10-12pm Open Gym
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press (building)
After odd sets – 16-20 double KB gorilla rows
After even sets – 10 supine medball hamstring curls
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-9 DB hang power clean + push press
Even: 12/9 cal row + 12-15 air squats
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a heavy but crisp set of 3
B) E2M x 8-12 sets
Odd: 15/12 cal row + 6 hang power clean + push jerk (135/95, 115/75, 95/65)
Even: 15/12 cal row + 15 air squats
Fitness
A) E2M x 8 sets
Odd sets:
– 10/side half kneeling BB landmine press
Even sets:
– 6/side box step downs (no push offs)
– 10 tough ring rows
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 6 DB hang squat cleans
– 12 push-ups
– 9 hanging knee raises
Performance
A) E2M x 8 sets
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive cleans in full squat if able
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 5 TNG squat cleans
– 15/12 push-ups
– 10 toes to bar
*pick a weight on cleans that is tough but can be kept unbroken
Fitness & Performance
A) E3M x 8 sets:
– 3 BB bench press @ 80-85+% 1RM (1-2 RIR)
OR
– 10/side SA DB bench press
Then…
– 3 weighted or 2-3 negative pull-ups
– 8 banded face pulls
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 12-16 banded tricep extensions
– 8 ab-wheel roll-outs
– 16-20 alt KB gorilla row
OR
Conditioning Option
5 rounds for time:
– 250/200m row / 500/400m bike / 400m run
– 12 SA DB push press (35/20s)
– 12 MB reverse lunges (20/14)
– 12 lemon squeezes or abmat sit-ups
R60S
Fitness
A) E3M x 6 sets:
– 4 BB front squats or 8 double KB front squats
After odd…
– 10 DB incline presses
After even…
– 10 DB incline chest supported rows
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans (35/20s)
– 4-6 push-ups
– 4 box step-ups
Performance
A) E3M x 6 sets:
– 4 front squats @ 80-85% 1RM (1-2 RIR)
*Heavier than 5s on 10/15
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans (35/20s)
– 6/4 push-ups
– 3 box jump overs (24/20”)
Fitness
E6M x 6-8 sets
Odd sets:
– 200m row
– 12 strict pull-ups
– 200m run
– 16 wallballs
– 30 single unders
Even sets:
– 200m run
– 16 SA DB hang power snatch (8/8)
– 200m row
– 8 up/down + box step-ups
– 30 double unders
Performance
E6M x 6-8 sets
Odd sets:
– 250/200m row
– 12 pull-ups
– 200m run
– 20 wallballs (20/14)
– 40 double unders
Even sets:
– 200m run
– 16 SA DB hang power snatch (8/8 @ 50/35)
– 250/200m row
– 8 burpee + box step ups (20/16”)
– 40 double unders
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press (building)
After odd sets – 16-20 double KB gorilla rows
After even sets – 10 supine medball hamstring curls
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-9 DB hang power clean + push press
Even: 12/9 cal row + 12-15 air squats
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a heavy but crisp set of 3
B) E2M x 8-12 sets
Odd: 15/12 cal row + 6 hang power clean + push jerk (135/95, 115/75, 95/65)
Even: 15/12 cal row + 15 air squats