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

Monday 9/8

Fitness

A) E2.5M x 6 sets

Odd: 

– 8-12 strict BB press

– 10/s SA half kneeling banded high row

Even:

– 8/s box step downs

*Only use a height/weight that doesn’t require pushing off floor

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6 DB hang power clean + push press

Even: 12/9 cal row + 12 air squats

Performance

A) E2.5M x 6 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound set

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 TnG power clean + push jerk (115/75)

Even: 15/12 cal row + 15 air squats

Tuesday 9/9

Fitness

E3M x 3-4 sets

Station 1:

– 200m row

– 16 RKB swings

Station 2:

– 200m run

– 8-12 push-ups

Station 3:

– 250/200m row

– 12 walking lunges (plate hold at chest if able)

Station 4:

– 200m run

– 8 hanging knee raises

*Goal is 90 sec of work with 90 sec of rest

Performance

E3M x 3-4 sets

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

Station 2:

– 200m run

– 16/12 push-ups

Station 3:

– 250/200m row

– 12 plate overhead walking lunges (45/35)

Station 4:

– 200m run

– 8 toes to bar (RX+ 2-4 bMUs)

*Goal is 90 sec of work with 90 sec of rest

Wednesday 9/10

Fitness & Performance

A) E4M x 4 sets

– 8/side split squats

– 12-16 banded tricep push-down

– 8 ring face curls

*Split squats can be performed regular or rear foot elevated.

Fitness

B) E90S x 10-15 sets:

– 18 single unders

– 6 alt DB hang power snatch

– 3 strict pull-ups

– 6 box step-ups (knee height)

Performance

B) E90S x 10-15 sets:

– 18 double unders

– 6 alt DB hang power snatch (50/35)

– 6 kipping or 4 strict pull-ups

– 3 box jump overs (24/20”)

Thursday 9/11

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)

Fitness

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes

Friday 9/12

Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

– 5/s banded pallof press @ 5050 tempo (green or red)

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s front foot elevated split squats

– 12-16 banded tricep push-downs

– 8-12 supine medball hamstring curls

– 8-12 bent over reverse flys w/ pause

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row

– 500/400m ski

– 1000/800m bike

– 400m run

*Pick any two and complete both during each interval

Saturday 9/13

Fitness

TBA

Performance

TBA

Sunday 9/14

8am EDCF Run Club

10-12pm Open Gym