Monday 10/20

Fitness

A) E3M x 6 sets

– 3 deadlifts (building)

After odd: 10-15 DB floor press w/ pause

After even: 10 standing straight arm banded lat pull-downs

B) E5MOM x 3-5 sets:

– 400m run

– 12 KB/DB deadlifts

– 12 dips

– 12 hanging knee raises

Performance

A) E4M x 6 sets:

– 3 deadlifts @ 80-85+ % 1RM or 1-2 RIR

*Heavier than 10/10

B) E5MOM x 3-5 sets:

– 400m run

– 12 deadlifts (225/155, 185/125, 155/105, 135/95)

– 12 ring dips

– 12 toes to bar

*deadlifts shouldn’t be heavier than 75% of part A

Tuesday 10/21

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

Wednesday 10/22

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

Thursday 10/23

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”)

Friday 10/24

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

Saturday 10/25

Fitness

TBA

Performance

TBA

Sunday 10/26

8am EDCF Run Club

10-12pm Open Gym

Monday 10/13

Fitness

A) E2.5M x 6 sets:

– 5 push press (building)

After odd sets – 16-20 double KB gorilla rows

After even sets – 10 supine medball hamstring curls

B) CrossFit Open Workout 18.1 (Scaled)

20 min AMRAP:

– 8 hanging knee raises

– 10 SA DB hang power clean + jerk (5/5 @ 35/20)

– 14/12 cal row

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a heavy but crisp set of 5

B) CrossFit Open Workout 18.1 (RX)

20 min AMRAP:

– 8 toes to bar

– 10 SA DB hang power clean + jerk (5/5 @ 50/35)

– 14/12 cal row

Tuesday 10/14

Fitness

E6M x 6-8 sets

Odd sets:

– 200m row

– 15 push-ups

– 200m run

– 20 prisoner reverse lunges

– 30 single unders

Even sets:

– 200m run

– 15 RKB swings

– 200m row

– 10 box step-overs

– 30 double unders

Performance

E6M x 6-8 sets

Odd sets:

– 250/200m row

– 20/15 push-ups

– 200m run

– 20 prisoner reverse lunges

– 40 double unders

Even sets:

– 200m run

– 20 RKB swings (53/35)

– 250/200m row

– 10 box jump overs (24/20”)

– 40 double unders

Wednesday 10/15

Fitness

A) E4M x 4 sets:

– 5 BB front squats or 10 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) E60S x 10-20 sets:

– 2 DB up/down devil cleans

– 4 DB thrusters

– 3 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 75-80% 1RM (2 RIR)

*Heavier than 8s on 10/6

B) E60S x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 4 DB thrusters

– 3 strict pull-ups

Thursday 10/16

Fitness & Performance

A) E3M x 6 sets:

– 4 BB bench press @ 75-85% 1RM

OR

– 10/side SA DB bench press

Then…

– 4 weighted or 2-3 negative pull-ups

– 8 banded face pulls

Fitness

B) E3M x 4-8 sets:

– 200m row or 400m bike

– 12 SA DB hang power snatch (6/6)

– 8, 10 or 12 dips

– 2 or 4 up/downs

Performance

B) E3M x 4-8 sets:

– 250/200m row or 500/400m bike

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 8, 10 or 12 ring dips

– 4 burpee over the DB

Friday 10/17

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

Performance

A) E2M x 8 sets

Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s SL KB rack assisted RDLs 

– 12-16 OH banded tricep extension

– 1 lap reverse sled drag

– 8-12 ring bicep curls

OR

Conditioning Option

4 rounds for time:

– 400m run or 1000/500m bike

– 15 RKB swings (53/35)

– 10 KB box step-up

Saturday 10/18

Fitness

TBA

Performance

TBA

Sunday 10/19

8am EDCF Run Club

10-12pm Open Gym