Monday 9/22

Fitness

A) E4M x 3 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 12 DB hang power snatch (8/8)

– 8 box step-ups

– 8-12 hanging knee raises

Performance

A) E4M x 3 sets:

– 3.3.3 power clean + push jerk clusters (touch and go)

*Rest 10 sec between each cluster of 3 reps

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 16 DB hang power snatch (8/8 @ 50/35)

– 8 box jump overs (24/20”) 

– 12 toes to bar

Tuesday 9/23

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) E3M x 4-8 sets:

– 200m row

– 12 RKB swings 

– 8-12 push-ups (elevated if needed)

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 2 RIR

*Heavier than 9/15

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 10-15 perfect push-ups

RX+ use 70/44

Wednesday 9/24

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 palloff presses

B) EMOM x 10-20 sets:

– 4 double DB hang power snatch

– 3 DB front squats

– 2 burpees

Performance

A) E2.5M x 6 sets:

– 1 hang power snatch + 1 snatch

*Arms stay straight on snatch pull.

*Please don’t drop bars with less than 25lb plates from overhead

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55)

– 3 overhead squats (sub front squats)

– 3 burpees over the barbell

RX+ use 115/75 

Thursday 9/25

Fitness

E4M x 8-12 total sets (4-6 each):

Station 1

– 200m row

– 8 DB thrusters 

– 8 stict pull-ups

– 24 single unders

Station 2

– 200m run

– 8 double DB hang power cleans

– 8 lemon squeezes

– 24 single unders

Performance

E4M x 8-12 total sets (4-6 each):

Station 1

– 250/200m row

– 10 DB thrusters (35/20s)

– 10 pull-ups

– 25 double unders

Station 2

– 200m run

– 10 hang power cleans (115/75, 95/65, 75/55)

– 10 lemon squeezes

– 25 double unders

Friday 9/26

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

Performance

A) E4M x 4 sets:

– 8 front squats @ 60-65% 1RM

*Heavier than 9/18

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10/s bent over banded tricep kick-backs

– 10 L-seated leg lift-overs

– 20 alt. DB curls

OR

Conditioning Option

10 rounds for time: 

– 10 cal row or bike

– 10 wallballs

– 10 abmat sit-ups

Saturday 9/27

Fitness

TBA

Performance

TBA

Sunday 9/28

8am EDCF Run Club

10-12pm Open Gym

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