Fitness & Performance
A) E2M x 8 sets
Odd
– 10-15 DB incline press
– 10 chest supported DB rows
Even
– 10 double KB RDLs
*Move weight in a controlled fashion on the eccentric
Fitness
B) 20 min AMRAP:
– 12 DB hang power snatch (6/6)
– 10 prisoner reverse lunges
– 8 lemon squeezes or abmat sit-ups
– 200m run or 500/400m bike
Performance
B) 20 min AMRAP:
– 12 DB hang power snatch (6/6 @ 50/35)
– 10 DB goblet hold reverse lunges
– 8 lemon squeezes
– 200m run or 500/400m bike
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
B) E60S x 10-20 sets:
– 5 or 7 RKB swings
– 3 dips
– 3 or 5 air squats
– 1 up/down to box step up
Performance
A) E3M x 5 sets:
– 5 back squats @ 2 RIR or 75-80%
B) E60S x 10-20 sets:
– 7 RKB swings (53/35)
– 3 ring dips
– 5 air squats
– 1 burpee box jump over (24/20”)
Monday 7/7
Fitness & Performance
A) E3M x 5 sets:
– 3 bench press
– 3 negative or 5 weighted strict pull-ups
– 8 banded face pulls w/ pause
*Bench press heavier than last week (80-85+%)
Fitness
B) E2M x 8-12 sets (4-6 each)
Odd: 12/9 cal row + 9-12 push-ups + 5 hanging knee raises
Even: 12/9 cal row + 10 box step-ups
Performance
B) E2M x 8-12 sets (4-6 each)
Odd: 15/12 cal row + 15/12 push-ups + 5 toes to bar
Even: 15/12 cal row + 10 box jump overs (24/20”)
Tuesday 7/8
Fitness
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m row
– 16 wallballs
– 200m run (sub 500m bike)
– 32 single unders
Station 2:
– 400m run (sub 1000/800m bike)
– 16 SA DH hang power clean + push press (4/4/4/4)
– 200m row
– 32 single unders
Performance
E8M x 4-6 sets (2-3 each)
Station 1:
– 500/400m row
– 20 wallballs
– 200m run (sub 500m bike)
– 40 double unders
Station 2:
– 400m run (sub 1000m bike)
– 20 SA DH hang power clean + push press (5/5/5/5 @ 50/35, 40/25)
– 250/200m row
– 40 double unders
Wednesday 7/9
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
B) E60S x 10-20 sets:
– 5 or 7 RKB swings
– 3 dips
– 3 or 5 air squats
– 1 up/down to box step up
Performance
A) E3M x 5 sets:
– 5 back squats @ 2 RIR or 75-80%
B) E60S x 10-20 sets:
– 7 RKB swings (53/35)
– 3 ring dips
– 5 air squats
– 1 burpee box jump over (24/20”)
Thursday 7/10
Fitness & Performance
A) E2M x 8 sets
Odd
– 10-15 DB incline press
– 10 chest supported DB rows
Even
– 10 double KB RDLs
*Move weight in a controlled fashion on the eccentric
Fitness
B) 20 min AMRAP:
– 12 DB hang power snatch (6/6)
– 10 prisoner reverse lunges
– 8 lemon squeezes or abmat sit-ups
– 200m run or 500/400m bike
Performance
B) 20 min AMRAP:
– 12 DB hang power snatch (6/6 @ 50/35)
– 10 DB goblet hold reverse lunges
– 8 lemon squeezes
– 200m run or 500/400m bike
Friday 7/11
Fitness
A) E2.5M x 6 sets
Even:
– 8/side front foot elevated split squats
Odd:
– 8-12 DB bench press w/ pause
– 8-12/siden DA half kneeling banded vertical lat pull-downs
Performance
A) E2.5M x 6 sets:
Sets 1&2: 3 position clean (high, hang, floor = 3 reps)
Sets 3&4: 2 position clean (hang, floor = 2 reps)
Sets 5&6: 1 clean (floor)
*Receive in squat if able
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8 BB hip thrusts w/ pause
– 10/side bird dog DB row
– 10-15 banded tricep push-downs (green/red)
– 10/side banded TKEs (green)
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row/ski, 1000/800m bike or 400m run
– 12 double KB deadlifts
– 12 inverted BB rows
– 12 single arm DB push press (6/side @ 50/35, 40/25, 35/20)
Saturday 7/12
Fitness
TBA
Performance
TBA
Sunday 7/13
8am EDCF Run Club
10-12pm Open Gym
Fitness
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m row
– 16 wallballs
– 200m run (sub 500m bike)
– 32 single unders
Station 2:
– 400m run (sub 1000/800m bike)
– 16 SA DH hang power clean + push press (4/4/4/4)
– 200m row
– 32 single unders
Performance
E8M x 4-6 sets (2-3 each)
Station 1:
– 500/400m row
– 20 wallballs
– 200m run (sub 500m bike)
– 40 double unders
Station 2:
– 400m run (sub 1000m bike)
– 20 SA DH hang power clean + push press (5/5/5/5 @ 50/35, 40/25)
– 250/200m row
– 40 double unders
Fitness & Performance
A) E3M x 5 sets:
– 3 bench press
– 3 negative or 5 weighted strict pull-ups
– 8 banded face pulls w/ pause
*Bench press heavier than last week (80-85+%)
Fitness
B) E2M x 8-12 sets (4-6 each)
Odd: 12/9 cal row + 9-12 push-ups + 5 hanging knee raises
Even: 12/9 cal row + 10 box step-ups
Performance
B) E2M x 8-12 sets (4-6 each)
Odd: 15/12 cal row + 15/12 push-ups + 5 toes to bar
Even: 15/12 cal row + 10 box jump overs (24/20”)
“Independence Day Throwdown”
Fitness
For time:
– 800m run
+
7 rounds:
– 4 DB hang squat cleans
– 17 single unders
– 7 DB deadlifts
– 6 strict pull-ups
+
– 800m run
*Scale the runs down to 600s if needed
Performance
For time:
– 800m run
+
7 rounds:
– 4 squat cleans (185/125, 155/105, 135/95, 115/75, 95/65)
– 17 double unders
– 7 deadlifts
– 6 chest to bar pull-ups
+
– 800m run
Fitness
A) E3M x 5 sets:
– 5 deadlifts @ 2-3 RIR or 65-70%
– 16 alt tall kneeling DB piston press
– 8 two up one down ring rows
B) E5M x 3-5 sets:
– 400m row
– 12 plate hold or prisoner walking lunges
– 12 dips
– 12 lemon squeezes or abmat sit-ups
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 2 RIR or 75-80%
*Heavier than 6/24
B) E5M x 3-5 sets:
– 500m row
– 12 OH plate walking lunges (45/35, 35/25)
– 12 ring dips
– 12 lemon squeezes
*Break up dips to 6 before lemon squeezes and 6 after if needed
Fitness
E6M x 6-8 sets
Station 1:
– Row 200m
– 6 up/down DB devil cleans
– Run 200m
– 9-12 strict pull-ups
Station 2:
– Run 200m
– 12-18 RKB swings
– Row 200m
– 12 alternating box step-ups
Performance
E6M x 6-8 sets
Station 1:
– Row 250/200m
– 6 DB devil cleans (35/20s)
– Run 200m
– 12 pull-ups
Station 2:
– Run 200m
– 18 RKB swings (53/35)
– Row 250/200m
– 12 alternating box step-ups (20/16”)
RX+ perform with 500/400m row to start station 1 and 400m run to start station 2