Monday 6/30

Fitness

A) E2.5M x 6 sets

Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause

Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)

*Use rack for assist with balance with RDL if needed

B) E90S x 10-15 sets:

– 20 single unders

– 4 DB push press

– 4 toes to bar

– 5 air squats

Performance

A) E2.5M x 6 sets

Sets 1-3: 2 split jerks

Sets 4-6: 1 split jerk

*heavier than 6/20

B) E90S x 10-15 sets:

– 20 double unders

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 4 toes to bar

– 5 air squats

RX+ use 155/105 and/or 2 BMU instead of T2B.

Tuesday 7/1

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

B) E3M x 4-8 sets:

– 12/9 cal row

– 3 DB hang squat cleans

– 9-12 push-ups

– 6 prisoner reverse lunges

Performance

A) E2.5M x 6 sets:

Sets 1&2: 3 high hang cleans (hip)

Sets 3&4: 2 hang cleans (above knee)

Sets 5&6: 1 clean (floor)

*Receive in squat if able

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 squat cleans

– 12/9 push-ups

– 6 prisoner reverse lunges

Wednesday 7/2

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

Thursday 7/3

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

Friday 7/4 – July 4th (7:45 and 9am only)

“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

Saturday 7/5

Fitness

TBD

Performance

TBD

Sunday 7/6

8am EDCF Run Club

10-12pm Open Gym

Monday 6/23

Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 8-12/side SA DB incline bench press

Even sets:

– 6/side goblet hold cossack squat

– 8-12 tall kneeling banded lat pull-downs

B) 4 rounds for time:

– 400m run

– 15-12-9 doube DB hang power snatches (95/65, 75/55)

– 45-36-18 single unders

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 pause snatch (2 sec at knee)

Sets 4-6: 1 snatch 

*Compare to 6/13

B) 4 rounds for time:

– 400m run

– 15-12-9 hang power snatches (95/65, 75/55)

– 45-36-18 double unders

Tuesday 6/24

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) E3M x 4-8 sets:
– 12/9 cal row

– 3 x (1 double DB/KB hang power clean + 2 front rack reverse lunges (sub 2 front squats))

– 6 DB/KB push press

– 3 burpees (sub up/downs)

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR or 65-70%

*Heavier than 6/16

B) E3M x 4-8 sets:
– 15/12 cal row

– 3 x (1 double DB/KB hang power clean + 2 front rack reverse lunges (35/20s))

– 6 DB/KB push press

– 3 burpees over the rower

Wednesday 6/25

Fitness & Performance

A) E3M x 5 sets:

– 4 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (70-75+%)

Fitness

B) EMOM x 10-20 sets:

– 7 RKB swings

– 3 hanging knee raise

– 5 air squats

– 3 dips

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings

– 3 toes to bar

– 5 air squats

– 3 ring dips

Thursday 6/26

Fitness

E6M x 6-8 sets

Station 1:

– Row 500/400m 

– 15 wallballs 

– Run 200m

– 10 pull-ups

Station 2:

– Run 400m

– 15 push-ups (scale with elevated version)

– Row 250/200m

– 10 box step-ups

Performance

E6M x 6-8 sets

Station 1:

– Row 500/400m 

– 20 wallballs (20/14)

– Run 200m

– 15 pull-ups

Station 2:

– Run 400m

– 20/15 push-ups

– Row 250/200m

– 10 box jump overs (24/20”)

Friday 6/27

Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

Performance

A) E3M x 5 sets:

– 5 back squats @ 2-3 RIR or 75%

*Heavier than last week’s tempoed reps

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 10-15 DB bench press w/ pause

– 10/side half kneeling SA banded lat pull-downs

– 1 lap lateral sled drag

– 10/side lean away banded lateral delt raise

OR

Conditioning Option

E5M x 3-5 sets:

– 400m run / 500/400m row or ski / 1000/800m bike

– 12 DB/KB thrusters (35/20s)

– 10 lemon squeezes

– 8 up/downs

Saturday 6/28

Fitness

TBA

Performance

TBA

Sunday 6/28

8am EDCF Run Club

10-12pm Open Gym