AMRAP x 8 min @ 85-90%
– 12 wallballs 20/14
– 8 pull-ups
– 50 double unders
R4M
AMRAP x 8 min @ 85-90%
– 12 Russian KB swings 70/53
– 8 Goblet hold reverse lunges
– 200 m run
R4M
AMRAP x 8 min @ 85-90%
– 12 Push press (115/75, 95/65, 75/55)
– 8 T2B
– 500/400 m row
R5M
AMRAP x 8 min @ 85-90%
– 12 Alt. DB snatch (50-75/20-45)
– 8 Box jumps – SD (24/20”)
– 200 m run
A) Every 90 sec x 15 min
1 clean (squat) from 2” below knee + 1 clean (squat)
*reset after first clean, not TnG
+
For time:
– 800m run
– 20 power cleans (135/95)
– 20 front squats
– 400m run
– 20 front squats
– 20 power cleans
– 800m run
A) EMOM x 10 min
Min 1: Push press TnG x 2 (tough but build each set)
Min 2: Weighted/Negative pull-up x 2 (tough but build each set)
*Compare to 9/22
B) E3MOM x 9 min
– Push press TnG x 10 reps (start moderate and build heavy)
C) 3 sets for max reps of:
60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press
60 Seconds of supinated strict pull-ups
immediately followed by…
3 sets for max reps of:
60 Seconds of ring dips
60 Seconds of bent over BB row (65/45)
Remember to sign up for classes by clicking the “Sign In” link below!
Upcoming Events:
– Thursday Mobility with RJ from 6:30-7ish. Come work out areas affected by this weeks programming as well as any ongoing problem spots. Class is every Thursday evening.
Near Future…
– Thursday 10/15. No Shower Happy Hour at On Rotation from 6:30-8:30pm.
– Saturday 10/24. Top Golf. Come get some swings in with the EDCF crew. Time TBD.
Things to Note:
– Please sign up for classes! It takes literally 60 seconds to sign up for your classes for the rest of the week! Go HERE.
——————–
Monday 10/5
A) E2MOM x 10 min (5 sets)
– Back Squat x 5 @ 75%
B) EMOM x min
Min 3: 8 thrusters (115/75, 95/65, 75/55)
Min 2: 12/9 cal row
Min 3: 6-10 burpees
Tuesday 10/6
A) EMOM x 10 min
Min 1: Push press TnG x 2 (tough but build each set)
Min 2: Weighted/Negative pull-up x 2 (tough but build each set)
*Compare to 9/22
B) E3MOM x 9 min
– Push press TnG x 10 reps (start moderate and build heavy)
C) 3 sets for max reps of:
60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press
60 Seconds of supinated strict pull-ups
immediately followed by…
3 sets for max reps of:
60 Seconds of ring dips
60 Seconds of bent over BB row (65/45)
Wednesday 10/7
A) Every 90 sec x 15 min
1 clean (squat) from 2” below knee + 1 clean (squat)
*reset after first clean, not TnG
+
For time:
– 800m run
– 20 power cleans (135/95)
– 20 front squats
– 400m run
– 20 front squats
– 20 power cleans
– 800m run
Thursday 10/8
AMRAP x 8 min @ 85-90%
– 12 wallballs 20/14
– 8 pull-ups
– 50 double unders
R4M
AMRAP x 8 min @ 85-90%
– 12 Russian KB swings 70/53
– 8 Goblet hold reverse lunges
– 200 m run
R4M
AMRAP x 8 min @ 85-90%
– 12 Push press (115/75, 95/65, 75/55)
– 8 T2B
– 500/400 m row
R5M
AMRAP x 8 min @ 85-90%
– 12 Alt. DB snatch (50-75/20-45)
– 8 Box jumps – SD (24/20”)
– 200 m run
Friday 10/9
A) EMOM x 15 min
1: Bench press x 3 @ 80%
2: BB good mornings x 6-8 @ 2011 (moderate, off ground)
3: Rest
B1) sled drag down and back AHAP
B2) 8 atlas stone to shoulder (switch sides each rep)
B3) farmers carry down and back AHAP
B4) 20 hollow rocks
A) E2MOM x 10 min (5 sets)
– Back Squat x 5 @ 75%
B) EMOM x min
Min 1: 8 thrusters (115/75, 95/65, 75/55)
Min 2: 12/9 cal row
Min 3: 6-10 burpees
A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
3 stop halting snatch deadlift + snatch
*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 6580%.
+
For time:
12 Power snatches (115/75, 95/55, 75/35)
12 Box jumps SD (24/20′′)
9 Power snatches
9 Box jumps SD
6 Power snatches
6 Box jumps SD
Run 400 Meters
A) Every 3 minutes, for 9 minutes (3 sets):
Deadlift
Build to 60% then…
Set 1 – 6 reps @ 65%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 75%
+
Pick depending on rowing ability:
Every 6 min x 3 sets
– Row 1000/800m (advanced)
– 20 burpees over erg
OR
– Row 750/600m (intermediate)
– 16 burpees over erg
OR
– Row 500/400m (beginner)
– 12 burpees over erg
A) EMOM x 15 min
1: Bench press x 5 @70%
2: BB bent over rows x 810 @ 2011 (moderate)
3: Rest (open up hips)
B) EMOM x 21 min
1: AMRAP ring dips
2: 12 x Weighted situp (25+/15+)
3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45) *If you can go 15+ on ring dips then do the movement strict.