“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
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
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
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.
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”)
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”)