Monday 10/3

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or double KB)

After odd sets: 8-12 L-seated DB press

After even sets:  8-12/side half kneeling single arm band row

B) 3 rounds for time:

– 400m run

– 24-16-8 wallballs 

– 16-12-8 hanging knee raises

Performance

A) E3M x 6 sets:

– 3-4 front squats @ 70-75%

B) 3 rounds for time:

– 400m run

– 32-24-16 wallballs (20/14)

– 16-12-8 toes to bar

RX+ perform 8-6-4 bar or ring MUs

Tuesday 10/4

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 8-12 banded face pulls

B) E2MOM x 8-12 sets:

– 12/9 or 10/7 cal row

– 8 RKB swings

– 4 dips

Performance

A) E3M x 6 sets:

– 1-2 bench press @ 85-90%

After odd sets: 3-6 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8-12 banded face pulls

*If you can’t perform pull-ups without assistance, sub Fitness version

B) E2MOM x 8-12 sets:

– 12/9 cal row

– 8 RKB swings (70/44)

– 4 ring dips

Wednesday 10/5

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

B) EMOM x 10-20 sets:

– 4 alternating SA DB power clean +push press

– 2 up/down + box step-ups

– 2 strict pull-ups or 4 ring rows

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 jerk

Sets 5-8: 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 1 clean & jerk @ 65-70% of A

– 2 burpee box jump overs

– 3 pull-ups

RX+ perform CTB pull-ups

*Clean and jerk can be any style.

Thursday 10/6

Fitness

30 min AMRAP

– 400/325m row

– 12 goblet hold reverse lunges

– 12 DB SA DB hang power cleans (3/3/3/3)

– 400m run

– 10 SA push press (5/5)

– 10 lemon squeezes or abmat sit-ups

– 40 single unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Performance

30 min AMRAP

– 500/400m row

– 16 goblet hold reverse lunges (50/35)

– 16 DB SA DB hang power cleans (4/4/4/4)

– 400m run

– 12 SA push press (3/3/3/3 or 6/6)

– 12 lemon squeezes

– 40 double unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Friday 10/7

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 12-16 alternating KB weighted step-ups

Performance

A) E2M x 8 sets:

Sets 1-2: 3 hang power snatch

Sets 3-4: 2 hang power snatch

Sets: 5-8: 1 hang power snatch

*Build to a heavy single

B) Strength Option

3-4 sets for quality:

– 8-12 BB bradford press

– 8-12 KB Romanian deadlifts w/ 3 sec eccentric

– 4-6 DB batwing rows w/ 4 sec pause

– 4-6/side half kneeling pallof press with knee lift-off

OR

Conditioning Option

6 rounds for time:

– 200m run

– 10 alternating hang DB snatch (50/35)

– 10/8 push-ups

– 10 air squats

Saturday 10/8

Fitness

TBA

Performance

TBA

Sunday 10/9

Open Gym 10-12pm

Monday 9/26

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 8/side DB external shoulder rotations from knee

B) 5 rounds:
– 200m run

– 10 plate ground to overhead 

– 8 ring dips

– 6 hanging knee raises

R60S

Performance

A) E3M x 6 sets:

– bench press 1 RIR @ 80-85%

After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8/side DB external shoulder rotations from knee

*Heavier than Monday 9/16

*If you can’t perform pull-ups without assistance, sub Fitness version

B) 5 rounds:
– 200m run

– 12 plate ground to overhead (45/35)

– 10 ring dips

– 8 toes to bar

R60S

Tuesday 9/27

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

B) E2M x 8-12 sets:

– 12/9 or 10/7 cal row

– 5 hang DB power clean + push press

Performance

A) E2MOM x 8 sets

Sets 1-4: (2 cleans) + 1 pause split jerk

Sets 5-8: 1 clean + 1 split jerk

*Pause happens on dip and catch of split jerk

B) E2M x 8-12 sets:

– 12/9 cal row

– 3 TNG power clean + push jerk

Wednesday 9/28

Fitness

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 6 wallballs
• 3 strict pull-ups

R90S

3 min

– 200m row, in remaining time…

• 3 lemon squeezes
• 6 RKB swings

R90S

3 min

– 200m run, in remaining time…

• 3/side KB push press
• 6 prisoner reverse lunges

R90S

3 min

– 200m row, in remaining time…

• 3/side KB hang power cleans
• 3 box step overs

R90S

3 min

– 200m run, in remaining time…

• 3 KB goblet squats
• 3 up/downs

R90S

*switch runs and rows the second time through

Performance

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 6 wallballs (20/14)
• 3 pull-ups

R90S

3 min

– 250/200m row, in remaining time…

• 3 lemon squeezes
• 6 RKB swings (53/35)

R90S

3 min

– 200m run, in remaining time…

• 3/side KB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3/side KB hang power cleans
• 3 box jump overs (24/20”

R90S

3 min

– 200m run, in remaining time…

• 3 KB goblet squats
• 3 up/downs

R90S

*switch runs and rows the second time through

Thursday 9/29

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 6-8/side box step-downs w/ toe drag (goblet or unweighted)

*control your descent, try to not push off the floor

B) E90S x 10-15 sets:

– 20 single unders

– 4 alternating DB snatch (50/35)

– 4 strict pull-ups

– 4 up/downs

Performance

A) E2M x 8 sets:

Sets 1-4: 3 hang power snatch

Sets 5-8: 2 hang power snatch

*Build to a heavy set of 2

B) E90S x 10-15 sets:

– 20 double unders

– 6 alternating DB snatch (50/35)

– 5 pull-ups

– 4 burpees to target

Friday 9/30

Fitness & Performance

A) E4M x 5 sets

– 6 BB or DB Romanian deadlifts @ 65+%*

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 9/22

B) Strength Option

3-4 sets for quality: 

– 20 alternating DB walking lunges

– 16-20 banded tricep push-downs

– 12-16 alternating V-ups

– 8-12 BB drag curls

OR

Conditioning Option

10 rounds for time:

– 10 cal row

After each row alternate…

Odd sets: 8 double DB hang squat cleans

Even sets: 12/9 push-ups on DBs (elevate to scale)

Saturday 10/1

Fitness

TBA

Performance

TBA

Sunday 10/2

Gym Closed

Monday 9/19

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 6-10 BB/DBs strict overhead press*

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

*Heavier than last time

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2MOM x 8 sets

Sets 1-4: (2 cleans) + 1 pause split jerk

Sets 5-8: 1 clean + 1 split jerk

*Pause happens on dip and catch of split jerk

B) (Re)Tester

“Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

*Compare to 8/1

Tuesday 9/20

Fitness

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 3 DB up/down devil press 
• 3 box step overs

R90S

3 min

– 250/200m row, in remaining time…

• 3 hanging knee raises
• 3 up/downs

R90S

3 min

– 200m run, in remaining time…

• 3 DB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3 double DB power cleans
• 12 lateral line hops

R90S

3 min

– 200m run, in remaining time…

• 6 ring rows
• 6 abmat sit-ups

R90S

*switch runs and rows the second time through

Performance

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 3 DB devil press (35/25s)
• 3 box jump overs

R90S

3 min

– 250/200m row, in remaining time…

• 3 toes to bar
• 3 up/downs

R90S

3 min

– 200m run, in remaining time…

• 3 DB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3 DB power cleans
• 12 lateral line hops

R90S

3 min

– 200m run, in remaining time…

• 6 ring rows
• 6 abmat sit-ups

R90S

*switch runs and rows the second time through

Wednesday 9/21

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 6-8/side box step-downs w/ toe drag (goblet or unweighted)

*control your descent, try to not push off the floor

B) EMOM x 10-20 sets:

– 4 alt. DB hang power snatch

– 3 goblet squats

– 2 burpees

Performance

A) E2M x 8 sets:

– 3 hang power snatch

*Build to a heavy set of 3

B) EMOM x 10-20 sets:

– 1 hang power snatch

– 2 overhead squats (sub 3 back squats)

– 3 bar facing burpees

Thursday 9/22

Fitness & Performance

A) E4M x 4 sets

– 8 BB or DB Romanian deadlifts @ 60-65%*

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 9/13

Fitness

B) 18-15-12-9-6 reps for time:

– cal row

– RKB swing

– push-ups (elevate if needed)

Performance

B) 21-18-15-12-9 reps for time:

– cal row

– RKB swing (53/35)

– push-ups

Friday 9/23

Fitness

A) E3.5M x 5 sets:

– 6-8 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

Performance

A) E3.5M x 5 sets:

– 4-6 front squats @ 65-70%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 DB squeeze bench press

– 4/side half kneeling banded twists w/ 4 sec eccentric

– 8-12 bent over rows

– 1 lap forward heavy sled drag

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 lemon squeezes / abmat sit-ups

R60S

Scale to 200-9-6

Saturday 9/24

Fitness

TBA

Performance

TBA

Sunday 9/25

Gym Closed

Monday 9/12

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling single arm DB press

– 8-12 bent over BB rows

Even sets:

– 12 alt. goblet hold lateral lunges

*Compare to 8/25, last day for these!

B) EMOM x 10-20 sets:

– 3 double DB hang squat cleans

– 3 hanging knee raises

– 3 up/downs over the bar

Performance

A) E2M x 8 sets

Sets 1-2: 2 x 3 stop clean

Sets 3-8: 1 clean

*Receive in squat if able.

B) EMOM x 10-20 sets:

– 1 squat clean @ 70-75% of part A

– 3 toes to bar

– 3 burpees over the bar

RX+ perform 1-2 ring or bar MUs

Tuesday 9/13

Fitness & Performance

A) E4M x 4 sets

– 8 BB or DB Romanian deadlifts @ 55-60%

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 8/31

Fitness

3-4 rounds for times:

– 400m row

– 16 RKB swings 

– 8/side single arm KB push press

R60S

Performance

3-4 rounds for times:

– 500m row

– 20 RKB swings (53/35)

– 10/side single arm KB push press

R60S

Fitness & Performance

C) 3 sets:

– 20 mountain climbers (hips down!)

– 20 sec side plank / side

– 20 sec flutter kicks from hollow position

Wednesday 9/14

Fitness

2 rounds (8 total sets)…

4 min AMRAP

– 325m row, then in remaining time:

• 6 single arm alt. DB snatch
• 3 box step overs

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 wallballs
• 18 single unders

R2M

4 min AMRAP

– 325m row, then in remaining time:

• 3 strict pull-ups
• 6 lemon squeezes or abmat sit-ups

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 HR push-ups (elevated if needed)
• 6 prisoner reverse lunges

R2M

Performance

2 rounds (8 total sets)…

4 min AMRAP

– 400/325m row, then in remaining time:

• 6 single arm alt. DB snatch (50/35)
• 3 box jump overs (24/20”)

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 wallballs (20/14)
• 18 double unders

R2M

4 min AMRAP

– 400/325m row, then in remaining time:

• 3 pull-ups
• 6 lemon squeezes

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 HR push-ups (RX+ 3 HSPU)
• 6 prisoner reverse lunges

R2M

Thursday 9/15

Fitness

A) E4M x 4 sets:

– 6-8 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

B) 3-4 rounds for times:

– 400m run

– 8 double DB hang power cleans 

– 10 DB or prisoner reverse lunges

– 12 up/downs

R60S

Performance

A) E4M x 4 sets:

– 5-7 front squats @ 65-70%

B) 3-4 rounds for times:

– 400m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 10 front rack reverse lunges

– 12 up/downs

R60S

Friday 9/16

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

Performance

A) E3M x 6 sets:

– bench press 1 RIR @ 80%

After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*Heavier than Monday 9/7

*If you can’t perform pull-ups without assistance, sub Fitness version

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 double DB skullcrushers 

– 8-12 BB good mornings

– 8-12 ring bicep curls

– 8-16 hanging alt. Knee raise

OR

Conditioning Option

For time:

– 750/600m row

– 30 abmat sit-ups

– 30 RKB swings (53/35)

– 600m run

– 30 RKB swings

– 30 abmat sit-ups

– 750/600m row

Saturday 9/17

Fitness

TBA

Performance

TBA

Sunday 9/18

Gym Closed

Monday 9/5 – Labor Day (7:45 & 9:00am classes only)

Fitness

“Hot Shots 19-ish”

6 rounds for time:

– 30 air squats

– 19 RKB swings

– 7 strict pull-ups

– 400m run

*45 minute time cap

Performance

“Hot Shots 19”

6 rounds for time:

– 30 air squats

– 19 power cleans (135/95, 115/75, 95/65, 75/55)

– 7 strict pull-ups

– 400m run

*45 minute time cap

Tuesday 9/6

Fitness

A) E4M x 4 sets:

– 6-10 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

B) 5 rounds for time:
– 200m row

– 10 plate ground to overhead

– 10 plate overhead/hug walking lunges

R60S 

Performance

A) E4M x 4 sets:

– 6-8 front squats @ 60-65%

B) 5 rounds for time:
– 250/200m row

– 10 plate ground to overhead (45/35, 35/25)

– 10 plate overhead walking lunges

R60S

Wednesday 9/7

Fitness

A) E4M x 4 sets:

– 8-12/side single arm DB bench press

– 2-4 supinated negative pull-ups

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) EMOM x 10-20 sets:

– 4 push-ups

– 4 DB snatch 

– 4 alt. DB goblet hold box step-ups (scale w/ no weight)

Performance

A) E4M x 4 sets:

– bench press 1 RIR @ 75-80%

– 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*Heavier than Monday 8/29

*If you can’t perform pull-ups without assistance, sub Fitness version

B) EMOM x 10-20 sets:

– 4 hand release push-ups

– 4 DB snatch (50/35)

– 4 alt. DB goblet hold box step-ups (20/16”)

RX+ perform HSPUs

Thursday 9/8

Fitness

2 rounds (8 total sets)…

4 min AMRAP

– 325m row, then in remaining time:

• 6 single arm DB hang power clean (3/3)
• 3 dips

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 DB goblet / prisoner reverse lunges
• 18 single unders / lateral hops

R2M

4 min AMRAP

– 325m row, then in remaining time:

• 3 hanging knee raises
• 3 box step overs

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 single arm DB push press (3/3)
• 9 air squats

R2M

Performance

2 rounds (8 total sets)…

4 min AMRAP

– 400/325m row, then in remaining time:

• 6 single arm DB hang power clean (3/3 @ 50/35)
• 3 ring dips

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 DB goblet reverse lunges
• 18 double unders

R2M

4 min AMRAP

– 400/325m row, then in remaining time:

• 3 toes to bar
• 3 box jump overs (24/20”)

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 single arm DB push press (3/3)
• 9 air squats

R2M

Friday 9/9

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press*

– 6/side KB goblet hold curtse box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 6/side KB goblet hold curtse box step-up (R)

*Heavier than last week

Performance

A) E2MOM x 8 sets:

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Work to a heavy single off the rack

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side tall kneeling BB landmine press

– 16 DB death march

– 8-12 tough ring rows

– 1 lap heavy reverse sled drag

OR

Conditioning Option

For time:

– 1000m row

– 80 RKB swings in UB sets of 10 (53/35)

– 800m run

Saturday 9/10

Fitness

TBA

Performance

TBA

Sunday 9/11

Gym Closed

Monday 8/29

Fitness

A) E4M x 4 sets:

– 8-12/side single arm DB bench press

– 2-4 supinated negative pull-ups

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) 5 rounds for time:
– 200m run

– 16 single unders

– 12 RKB swings

– 8 hand release push-ups

R60S

Performance

A) E4M x 4 sets:

– bench press 1 RIR @ 75-80%

– 4-8 ring or bar (supinated) strict pull-ups (weighted, BW)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*If you can’t perform pull-ups without assistance, sub Fitness version

B) 5 rounds for time:
– 200m run

– 18 double unders

– 15 RKB swings (53/35)

– 12/9 hand release push-ups

R60S

Tuesday 8/30

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press

– 8/side KB front rack contralateral box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 8/side KB front rack contralateral box step-up (R)

*Heavier than last week

B) 4 rounds:

3 minute running clock

– 400m row

– AMRAP SA DB power clean + push press in remaining time 

R60S

*Score is total reps on clean & jerk

Performance

A) E2MOM x 8 sets:

Sets 1-2: 2 triple pause split jerk

Sets 3-4: 2 split jerk

Sets 5-8: 1 split jerk

*Stay below 85% and work on speed and technique

B) 4 rounds:

3 minute running clock

– 500/400m row

– AMRAP power clean & jerk in remaining time (135/95)

R60S

*Score is total reps on clean & jerk

*RX+ use 155/105

Wednesday 8/31

Fitness & Performance

A) E4M x 3 sets – deadlifts

– 8-12 BB or DB Romanian deadlifts @ 50-55%

– 8-12 dips

– 8-12/side bent over rows

Fitness

B) EMOM x 10-20 sets:

– 3-5 wallballs 

– 3-4 hanging knee raises

– 3 box step overs

Performance

B) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 toes to bar

– 3 box jump overs (24/20”)

Thursday 9/1

Fitness

2 rounds (6 total sets)…

5 min AMRAP

– 400m row, then in remaining time:

• 6 alt. DB snatch
• 6 box step-ups

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 6 DB goblet squats
• 18 single unders

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 3 strict pull-ups
• 6 lemon squeezes or abmat sit-ups

R2.5M

*switch the rows and the runs the second time through

Performance

2 rounds (6 total sets)…

5 min AMRAP

– 500/400m row, then in remaining time:

• 6 alt. DB snatch (50/35)
• 6 box step-ups (20/16”)

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 6 DB goblet squats
• 18 double unders

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 3 pull-ups
• 6 lemon squeezes

R2.5M

*switch the rows and the runs the second time through

*RX+ perform CTB pull-ups or 2 bMUs

Friday 9/2

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 bent over BB rows

Even sets:

– 6/side deficit lateral KB lunge (touch KB to floor)

*Compare to 8/25, last day for these!

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in squat if able.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alt. DB walking lunges

– 8-12 standing BB overhead tricep extensions

– 8/side half kneeling banded pallof press (slow and controlled)

– 16 alt. KB gorilla rows

OR 

Conditioning Option

For time:

– 500m row

– 400m run

– 50 double/single unders

– 20 up/downs

– 50 double/single unders

– 400m run

– 500m row

Saturday 9/3

Fitness

TBA

Performance

TBA

Sunday 9/4

Gym Closed

---

Monday 9/5 – Labor Day (7:45 & 9:00am classes only)

Fitness

“Hot Shots 19-ish”

6 rounds for time:

– 30 air squats

– 19 RKB swings

– 7 strict pull-ups

– 400m run

*45 minute time cap

Performance

“Hot Shots 19”

6 rounds for time:

– 30 air squats

– 19 power cleans (135/95, 115/75, 95/65, 75/55)

– 7 strict pull-ups

– 400m run

*45 minute time cap

Monday 8/22

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 8-12 BB/DBs strict overhead press

– 8/side KB front rack contralateral box step-up (L)

Even sets:

– 4-6 DB batwing rows w/ 4 sec pause 

– 8/side KB front rack contralateral box step-up (R)

*Start box step-ups on non-dominant side.

B) E2MOM x 8-12 sets total (4-6 each):

Station 1:

– 200m row

– 9 DB push press

Station 2:

– 200m row

– 12 RKB swings

Performance

A) E2MOM x 8 sets:

Sets 1-4: 2 triple pause split jerk

Sets 5-8: 2 split jerk

*Stay below 80% and work on speed and technique

B) E2MOM x 8-12 sets total (4-6 each):

Station 1:

– 250/200m row

– 9 shoulder to overhead (95/65, 75/55)

Station 2:

– 250/200m row

– 12 RKB swings (53/35)

RX+ use 115/75 & 70/44

Tuesday 8/23

Fitness

A) E3M x 6 sets:

– 9-7-5-3-1-1 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3-4 double KB deadlifts 

– 3-4 dips

– 3-4 box step-overs

Performance

A) E3M x 6 sets – deadlifts

Set 1: 5 @ 65-70%

Sets 2: 2-3 @ 75-80%

Sets 3-6: 1 @ 90-90+%

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3 deadlifts @ 60-65% of A

– 3 ring dips

– 3 box jump overs (24/20”)

Wednesday 8/24

Fitness

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs 
• 16 single unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 hanging knee raise
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through

Performance

2 rounds (6 total sets)…

5 min AMRAP

– 400m run, then in remaining time:

• 8 alt. DB hang power clean (4/4 @ 50/35)
• 4 up/downs

R2.5M

5 min AMRAP

– 500/400m row, then in remaining time:

• 8 wallballs (20/14)
• 16 double unders

R2.5M

5 min AMRAP

– 400m run, then in remaining time:

• 4 toes to bar
• 8 push-ups

R2.5M

*switch the runs and the rows the second time through

Thursday 8/25

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 bent over BB rows

Even sets:

– 6/side deficit lateral KB lunge (touch KB to floor)

*Compare to 8/17.

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 DB hang squat cleans

– 15-12-9 strict pull-ups in UB 5s-4s-3s

Performance

A) E2M x 8 sets

Sets 1-2: 3 position cleans (high, hang, 2” below knee)

Sets 3-4: 2 position cleans (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

*Receive in squat if able.

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 hang squat cleans (95/65)

– 15-12-9 pull-ups

RX+ use 115/75 and/or 9-6-3 bar muscle ups.

Friday 8/26

Fitness

A) E4M x 4 sets:

– 8-12 front squats (BB or double KB)

– 12-16 DB floor press

– 8-12/side half kneeling banded high row

*One more set than last week.

Performance

A) E4M x 4 sets:

– 8-10 front squats @ 55-60%

*One more set than last week.

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag

– 8-12 DB bench press @ 3110 tempo

– 4-8 strict pull-ups (banded, BW or weighted)

– 12-16 alt. toe slide mountain climbers

OR

Conditioning Option

– 5k row or 10k bike time trial 

Saturday 8/27

Fitness

TBA

Performance

TBA

Sunday 8/28

Gym Closed

We are proud to introduce the newest member of our coaching staff… Nick Velez. Nicks been with us for 3.5 years now and has really developed as an athlete and has proven himself as a loyal part of EDCF. We’re pumped to welcome him to our coaching staff. You’ll see him on Thursday evenings to start but we anticipate him playing a major part of our evening classes in the near future.

Here’s a bit more about Nick’s background…

California born, Kansas raised, I have now found myself deep in the big city life of Dallas since moving to Texas in the summer of 2014. After finishing my Music Education degree at Wichita State University, and losing a friendly bet with an old friend that was called to Texas earlier, I loaded my life up into a truck bed and trailer, and headed south in search of teaching opportunities. After 7 wonderful, chaotic, and ever-changing years of teaching, I have now found a new path in coaching.

In my younger years, all the way through my collegiate times, I have been involved in every kind of team and individual sport I could get myself into; soccer, football, baseball, basketball, track, wrestling, tennis, golf, sand volleyball, you name it I’ve tried it. If there was competition to be had, and friends around to experience it, I was obsessed. I’ve had the privilege of competing with dominating teams, and have been humbled by dominated teams. Respecting the ups and downs of sports, fitness, and the thrills of competition has helped shape my pursuit of health and fitness.

Finding the right structure and goals of what I wanted from a gym has been an immense learning experience. I’ve tried handfuls of Apps, Classes, Routines, Fads, and “Get Ripped Quick” schemes. Finally, in January of 2019, I decided to walk in to East Dallas CrossFit and just get some information on what these crazy people were doing running up hills and seeing enthusiastic people lifting together inside. Fast forward and now I find myself in a community that feels like family, a true feeling of enjoying and looking forward to going into the gym every single day, and an L1 CrossFit Certification.

CrossFit has instilled my belief of “Mechanics – Consistency – Intensity” in the way that every person, at any age, and at any level of fitness can show up each day and get a great workout. I believe the best teachers and coaches are always learning and sharing knowledge through personal practice. My own obsession with the sport, community, and foundations of CrossFit is what I hope to show in my own coaching at EDCF.

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Monday 8/15

Fitness

A) E3M x 6 sets:

– 10-8-6-4-2-2 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 8/5

B) 12 min AMRAP:

– 2 DB snatches

– 2 goblet hold/prisoner reverse lunges

– 2 push-ups

– 20 single unders

*Increase all movements by 2 reps each set (except SUs).

Performance

A) E3M x 6 sets – deadlifts

Set 1: 5 @ 65%

Sets 2: 3 @ 75%

Sets 3-6: 1-2 @ 85-90%

*Compare to 8/5

B) 12 min AMRAP:

– 2 DB snatches (50/35)

– 2 goblet hold reverse lunges

– 2 push-ups

– 20 double unders

*Increase all movements by 2 reps each set (except DUs).

Tuesday 8/16

Fitness

6 min AMRAP

– 500/400m row, then in remaining time:

• 3 hanging knee raise
• 5 RKB swings 
• 7 wallballs

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3/side DB push press (50/35, 35/25)
• 5 DB goblet squats
• 7 ring rows

R3M

6 min AMRAP

• 3/side DB SA hang power clean 
• 5 box jump overs
• 7 up/downs

R3M

6 min AMRAP

– Repeat second AMRAP

R3M

6 min AMRAP

– Repeat first AMRAP

Performance

6 min AMRAP

– 500/400m row, then in remaining time:

• 3 toes to bar
• 5 RKB swings (70/44)
• 7 wallballs (20/14)

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3/side DB push press (50/35, 35/25)
• 5 DB goblet squats
• 7 ring rows

R3M

6 min AMRAP

• 3/side DB SA hang power clean 
• 5 box step overs
• 7 up/downs

R3M

6 min AMRAP

– Repeat second AMRAP

R3M

6 min AMRAP

– Repeat first AMRAP

Wednesday 8/17

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 bent over BB rows

Even sets:

– 6/side deficit lateral KB lunge (touch KB to floor)

B) EMOM x 10-20 sets:
– 3 DB power cleans + push press

– 3 strict pull-ups

– 3 air squats

*Make tougher with 3-4-5 rep scheme

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang cleans

Sets 3-4: 2 hang cleans

Sets 5-8: 1 clean from below knee

*Receive in squat if able.

B) EMOM x 10-20 sets:
– 3 TnG power cleans + push jerk (115/75, 95/65, 75/55)

– 3 pull-ups

– 3 air squats

RX+: 135/95, CTB pull-ups and/or 3-4-5 rep scheme

Thursday 8/18

Fitness

A) E4M x 3 sets:

– 8-12 front squats (BB or double KB)

– 12-16 DB floor press

– 8-12/side half kneeling banded high row

*Heavier than last week.

B) 4 rounds for time:

– 400m row

– 12 DB walking lunges

– 9 push-ups

R90S

Performance

A) E4M x 3 sets:

– 8-10 front squats @ 55-60%

*Heavier than last week.

B) 4 rounds for time:

– 500/400m row

– 12 DB walking lunges (35/25s)

– 12/9 HR push-ups

R90S

$RX+ perform w/ 53/35s & 8 HSPUs

Friday 8/19

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 75%

– 8-12/side bent over DB row

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

B) Strength Option

3-4 sets for quality:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 12-16 DB skull crushers

– 8-12 BB bent over rows

– 12-16 alt. SL hanging knee raises

*RDLs heavier than last week

OR 

Conditioning Option

5-8 rounds:

– 500m row, 400m run, 1000m AB, or 350m ski

R60S (less rest than last week!)

*Shoot to keep all sets +/- 3 sec from your first at 90% pace

*Goal is to complete same number as last week with same average pace

Saturday 8/20

Fitness

TBA

Performance

TBA

Sunday 8/21

Gym Closed