Monday 8/8

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 double KB gorilla row

Even sets:

– 16 alt. landmine goblet reverse lunges

*Heavier than 7/29

B) 3 rounds for time:

– 600-400-200m run

– 12-10-8 double DB hang power snatch

– 12-10-8 hanging knee raise

*Scale run to 400-300-200 if needed

Performance

A) E2M x 8 sets

Sets 1-4: snatch w/ 3 count first pull (ground to above knee)

Sets 5-8: snatch

*Receive as low as possible

*Compare to 7/29

B) 3 rounds for time:

– 600-400-200m run

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

– 15-12-9 toes to bar

Tuesday 8/9

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

*You can elevate heels with front squats if it puts you in a better position

B) E90S x 10-15 sets:

– 20 single unders 

– 3 DB thrusters

– 3 strict pull-ups

– 3 up/downs

Performance

A) E4M x 3 sets:

– 8-10 front squats @ 55%

B) E90S x 10-15 sets:

– 20 double unders 

– 3 thrusters (115/75, 95/65, 75/55)

– 3 pull-ups

– 3 burpees over the barbell

*RX+ complete with 4 CTB pull-ups and 5 burpees over the barbell

*Can also sub pull-ups for 2 bar MUs

Wednesday 8/10

Fitness

6 min AMRAP

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

• 3 double DB hang power cleans 
• 5 push-ups
• 7 air squats

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3 DB push press
• 5 box step ups
• 7 ring rows

R3M

6 min AMRAP

• 3 DB up/down devil press 
• 5 lemon squeezes
• 7 RKB swings

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 hang power cleans (115/75, 95/65)
• 5 push-ups
• 7 air squats

R3M

6 min AMRAP

– 400m run, then in remaining time:

• 3 shoulder to overhead
• 5 box jump overs (24/20”)
• 7 ring rows

R3M

6 min AMRAP

• 3 DB devil press (35/25s)
• 5 lemon squeezes
• 7 RKB swings (53/35) 

R3M

6 min AMRAP

– Repeat second AMRAP

R3M

6 min AMRAP

– Repeat first AMRAP

Thursday 8/11

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 70%

– 8-12/side bent over DB row

– 8-12 supine bench supported snow angels (2.5-5#/hand)

Fitness

B) E3M x 4-7 sets

– 200m row

– 8 double KB deadlifts

– 8 dips

R60S

Performance

B) E3M x 4-7 sets

– 250/200m row

– 10 double KB deadlifts (53/35s)

– 8 ring dips

R60S

Friday 8/12

Fitness

A) E2M x 6 sets

Even sets:

– 8 front foot elevated split squats R

– 8-12 tall kneeling banded lat pull-down

Odd sets:

– 8 front foot elevated split squats L

– 8-12 tough push-ups or dips

*Compare to 8/3

Performance

A) E2M x 6 sets:

– 1 power clean + push jerk

*Compare to 8/3

B) Fitness & Performance

Strength Option

3-4 sets for quality:

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 BB Bradford presses (over and back = 1)

– 8-12/side bent over KB rows

– 8-12 pike leg lift overs (over and back = 1)

OR

Conditioning Option

5-8 rounds:

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

R75S (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 8/13

Fitness

TBA

Performance

TBA

Sunday 8/14

Gym Closed

Monday 8/1

Fitness

A) E3M x 6 sets:

– 6-5-4-3-2-1 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Goal is to build to a heavyish single rep

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) E3M x 6 sets – back squat

Set 1: 5 @ 70-75%

Set 2: 2-3 @ 80-85%

Set 3-6: 1 @ 90-95%

*Compare to 7/22

B) Tester

“Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

*Compare to 6/24/21

Tuesday 8/2

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 70%

– 8-12/side bent over DB row

– 8-12 supine bench supported snow angels (2.5-5#/hand)

Fitness

B) 4-5 rounds for time:

– 200m run

– 12 DB single arm hang power cleans (3/3/3/3)

– 9 hand release push-ups

– 24 single unders

R60S

Performance

B) 4-5 rounds for time:

– 200m run

– 16 DB single arm hang power cleans (4/4/4/4 @ 50/35)

– 12/9 hand release push-ups

– 24 double unders

R60S

Wednesday 8/3

Fitness

A) E2M x 6 sets

Even sets:

– 8 front foot elevated split squats R

– 8-12 tall kneeling banded lat pull-down

Odd sets:

– 8 front foot elevated split squats L

– 8-12 tough push-ups or dips

B) EMOM x 10-20 sets:

– 3 plate ground to overhead

– 3 wallballs

– 3 up/downs

Performance

A) E2M x 6 sets:

– 1.1 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/18

B) EMOM x 10-20 sets:

– 1 power clean @ 80-100% of part A

– 5 wallballs (20/14)

– 3 burpees over the barbell

Thursday 8/4

Fitness

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m run

– 12 RKB swings (53/35)

– 6 toes to bar

R4M

8 min AMRAP

– 200m row

– 12 KB goblet hold reverse lunges

– 4/side single arm KB push press

R4M

*Sub DB if KB is too heavy for push presses.

Performance

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m run

– 12 RKB swings (53/35)

– 6 toes to bar

R4M

8 min AMRAP

– 250/200m row

– 12 KB goblet hold reverse lunges

– 4/side single arm KB push press

R4M

*Sub DB if KB is too heavy for push presses.

Friday 8/5

Fitness

A) E3M x 6 sets:

– 9-7-5-3-3-3 deadlifts

After odd sets: 8-12 DB incline press

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

*Compare to 7/28

Performance

A) E3M x 6 sets – deadlifts

Set 1: 6 @ 55%

Sets 2: 4 @ 65%

Sets 3-6: 2-3 @ 80-85%

*Compare to 7/28

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 8-12 dips (weighted or assisted)

– 8-12 banded Spanish squats

– 16-24 alternating DB hammer curls

OR 

Conditioning Option

5-8 rounds:

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

R90S (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 8/6

Fitness

TBA

Performance

TBA

Sunday 8/7

Gym Closed

Monday 7/25

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 6-10 reps
• Performance: 1 RIR @ 65%

– Pull-ups

• Fitness: 4 supinated negatives (4 secs down)
• Performance: 4-8 supinated pull-ups (weighted if able)

– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side

Fitness

B) E90S x 10-15 sets:

– 10-20 single unders

– 6 push-ups

– 5 toes to bar

– 4 double KB/DB front squats (35/25s)

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 6 hand release push-ups

– 5 toes to bar

– 4 double KB/DB front squats (35/25s)

RX+ perform 6 HSPU, 4 KB FS (53/35s), 2 MUs bar or ring

Tuesday 7/26

Fitness

A) E3M x 4 sets:

– 8-12 heel elevated KB front squats

– 8-12 BB bent over rows

– 8-12 DB floor press

B) 5 rounds for time:

– 200m run

– 5 double DB power clean + push press

– 5 up/downs

R60S

Performance

A) E3M x 4 sets:

– 1.1.1 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/18

B) 5 rounds for time:

– 200m run

– 5 TNG power clean + push jerk

– 7 burpees over the barbell

R60S

*Pick a weight that is challenging but UB and sharp.

Wednesday 7/27

Fitness

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m row

– 9 push-ups

– 6 box step-ups 

R4M

8 min AMRAP

– 200m run

– 12 RKB swings

– 6 lemon squeezes or abmat sit-ups

R4M

Performance

2 rounds total (4 x 8 min)

8 min AMRAP

– 250/200m row

– 12/9 push-ups

– 4 box jump overs (24/20”)

R4M

8 min AMRAP

– 200m run

– 12 RKB swings

– 6 lemon squeezes

R4M

Thursday 7/28

Fitness

A) E3M x 6 sets:

– 9-7-5-3-3-3 deadlifts

After odd sets: 8-12 DB incline press

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

*Compare to 7/20

B) 3 rounds for time:
– 400m run

– 12 DB SA hang power clean + push press (3/3/3/3)

– 12 alt. goblet/prisoner reverse lunge

R2M

Performance

A) E3M x 6 sets – deadlifts

Set 1: 7 @ 55%

Sets 2: 5 @ 65%

Sets 3-6: 3 @ 75-80%

*Compare to 7/20

B) 3 rounds for time:
– 400m run

– 16 DB SA hang power clean + push press (4/4/4/4 @ 50/35)

– 16 alt. DB goblet hold reverse lunges

R2M

Friday 7/29

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

*Heavier than 7/21

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

*Pause is 2 counts at knee

*Receive as low as possible

*Compare to 7/21

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12 alternating front foot elevated reverse lunges (BB or DBs)

– 8-12 bent over BB rows

– 8-12 dips (any style)

– 8/side half kneeling pallof presses (green band)

*Split squats heavier than last week

OR

Conditioning Option

5-8 rounds

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

R2M

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

Saturday 7/30

Fitness

6 rounds for time w/ a partner:

– 12/9 cal row

– 10 DB thrusters

– 8 strict pull-ups

+

4 rounds for time w/ a parter:
– top of hill run

– 6 DB up/down devil presses

– 6 box step-ups

Performance

6 rounds for time w/ a partner:

– 15/12 cal row

– 12 DB thrusters (35/25s)

– 9 pull-ups

+

6 rounds for time w/ a partner:
– top of hill run

– 6 DB devil presses

– 6 box jump overs (24/20”)

*switch every movement

Sunday 7/31

Gym closed

Monday 7/18

Fitness

A) E3M x 4 sets:

– 8-12 heel elevated KB front squats

– 8-12 BB bent over rows

– 8-12 DB floor press

B) EMOM x 10-20 sets:

– 3 DB power clean + push press

– 3 strict pull-ups

– 3 box jump overs (24/20”)

Performance

A) E3M x 4 sets:

– 2.2.2 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/8

B) EMOM x 10-20 sets:

– 1 power clean + push jerk (185/125, 155/105, 135/95, 115/75. 96/65)

– 3 pull-ups

– 3 box jump overs (24/20”)

*RX+ perform 3 CTB pull-ups or 1-2 bMUs

Tuesday 7/19

Fitness

10 min AMRAP:

– 200m row

– 10 wallballs 

– 5 hanging knee raise

R5M

10 min AMRAP:

– 200m run

– 8 DB snatches

– 24 single unders

R5M

10 min AMRAP:

– Pick run or row

– 8 goblet hold reverse lunges

– 8 push-ups

Performance

10 min AMRAP:

– 250/200m row

– 12 wallballs (20/14)

– 6 toes to bar

R5M

10 min AMRAP:

– 200m run

– 8 DB snatches (50/35)

– 24 double unders

R5M

10 min AMRAP:

– Pick run or row

– 8 goblet hold reverse lunges

– 12/9 push-ups

Wednesday 7/20

A) E3M x 4 sets:

– 8-6-4-4-4 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

*Compare to 7/11

B) 10 rounds for time:

– 12/9 cal row

– 3 up/down DB devil press (35/25s)

*15 min cut-off

Performance

A) E3M x 5 sets – deadlifts

Set 1: 8 @ 55%

Sets 2: 6 @ 65%

Sets 3-5: 4 @ 70-75%

*Compare to 7/11

B) 10 rounds for time:

– 12/9 cal row

– 3 DB devil press (35/25s)

*15 min cut-off

Thursday 7/21

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

*Compare to 7/12

B) 3-4 rounds for time:
– 400m run

– 10 double DB hang power snatches

– 10 up/downs

R2M

Performance

A) E2M x 8 sets

Sets 1-4: 1 power snatch + 1 hang snatch

Sets 5-8: 1 snatch

*Compare to 7/12

B) 3-4 rounds for times:
– 400m run

– 10 UB power snatches (95/65, 75/55, 65/45)

– 10 burpees over the barbell

R2M

Friday 7/22

Fitness

A) E3M x 6 sets:

– 7-6-5-4-3-2 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

Performance

A) E3M x 6 sets – back squat

Set 1: 5 @ 70%

Set 2: 2-3 @ 80-85%

Set 3-6: 1 @ 90-92.5%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12 alternating front foot elevated reverse lunges (BB or DBs)

– 16 alt double KB gorilla rows

– 8-12 tough ring rows

– 8-16 tough push-ups (be creative!)

OR 

Conditioning Option

6-9 sets:

– 90/90s row/bike/ski

Saturday 7/23

Fitness

TBA

Performance

TBA

Sunday 7/24

Gym closed

Monday 7/11

Fitness

A) E4M x 4 sets:

– 8-6-6-4 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

B) 12 min AMRAP:

– 12/9 cal row

– 9 RKB swings (heavy)

– 6 dips or push-ups

Performance

A) E4M x 4 sets – deadlifts

Set 1: 8 @ 50%

Sets 2: 8 @ 60%

Sets 3-4: 6 @ 65-70%

B) 12 min AMRAP:

– 12/9 cal row

– 9 RKB swings (heavy)

– 6 ring dips

Tuesday 7/12

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 L-seated band row

Even sets:

– 8/side alt. landmine reverse lunge

B) EMOM x 10-20 sets:

– 4 alt. DB snatch

– 2-4 abmat sit-ups / hanging knee raise

– 4 air squats

Performance

A) E2M x 8 sets:

– 1 power snatch + 1 hang snatch

*Catch hang snatch as low as possible

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55, 65/45)

– 3 toes to bar

– 5 air squats

RX+ perform 3-5-7 reps

Wednesday 7/13

Fitness

10 min AMRAP:

– 200m row

– 8 double KB deadlifts 

– 8 push-ups

R5M

10 min AMRAP:

– 200m run

– 4 double DB hang power cleans

– 24 single unders

R5M

10 min AMRAP:

– Pick run or row

– 4 box step overs

– 8 strict pull-ups

Performance

10 min AMRAP:

– 250/200m row

– 8 deadlifts (185/125, 155/105, 135/95)

– 12 push-ups

R5M

10 min AMRAP:

– 200m run

– 4 hang power cleans (135/95, 115/75, 95/65)

– 24 double unders

R5M

10 min AMRAP:

– Pick run or row

– 4 box jump overs (24/20”)

– 8 pull-ups

RX+ sub 8 HSPUs for push-ups.

Thursday 7/14

Fitness

A) E3M x 6 sets:

– 7-7-5-5-3-3 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

B) For time:

– 600m run

– 60 wallballs in UB sets of 10

– 600m run

Performance

A) E3M x 6 sets – back squat

Set 1: 5 @ 70%

Set 2: 3 @ 80-85%

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

B) For time:

– 800m run

– 80 wallballs (20/14)

– 800m run

Friday 7/15

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 8-12 reps
• Performance: 1-2 RIR @ 60%

– Pull-ups

• Fitness: 4 supinated negatives (4 secs down)
• Performance: 2 RIR @ 60%

– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side

B) Strength Option

3-4 sets for quality:

– 16 alt DB death march

– Max effort banded tricep push-downs 

– 1 lap reverse sled drag

– 8-12 bent over BB rows

OR 

Conditioning Option

8-12 sets:

– 60/60s row/bike/ski

Saturday 7/16

Fitness

TBA

Performance

TBA

Sunday 7/17

Gym closed

Monday 7/4

Fitness

“Little Badger”

3 rounds for time:

– 25 double DB hang squat cleans

– 20 strict pull-ups (in UB sets of 5)

– 600m run

Performance

“Badger”

3 rounds for time:

– 30 squat cleans (95/65)

– 30 pull-ups

– 800m run

Tuesday 7/5

Fitness

A) E3M x 6 sets:

– 5 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 8 DB thrusters

– 4 burpees

Performance

A) E3M x 6 sets – back squat

Set 1: 6 @ 70%

Set 2: 4 @ 80%

Set 3-6: 2-3 @ 80-85%

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 DB thrusters (35/25s)

– 6 burpees over the bar

RX+ row 15/12 cal and use 50/35s

Wednesday 7/6

Fitness & Performance

A) E4M x 3 sets:

– Bench press

• Fitness: 8-12 reps
• Performance: 1-2 RIR @ 60%

– Pull-ups

• Fitness: 4 supinated negatives (4 secs down)
• Performance: 2 RIR @ 60%

– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 9 RKB swings

– 6 push-ups 

– 3 up/downs 

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 ring dips

– 3 burpees to target 

RX+ complete 70/44.

Thursday 7/7

Fitness

E12M x 3-4 sets:

– 400m row

– 8 double DB power snatch

– 10 box step overs

– 400m run

– 12 hanging knee raises

– 14 goblet / prisoner hold reverse lunges

Performance

E12M x 3-4 sets:

– 500/400m row

– 9 power snatch (75/55, 65/45, 55/35)

– 12 box jump overs (24/20”

– 400m run

– 15 toes to bar

– 18 back rack reverse lunges

Friday 7/8

Fitness

A) E3M x 4 sets:

– 8-12 double KB deadlifts

– 8-12 BB bent over rows

– 8-12 tough dips or push-ups

Performance

A) E3M x 4 sets:

– 3.3.3 power clean + push jerk clusters

*Pause 10 seconds

FItness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side box pistol squats or step-ups

– 1 lap waiters walk

– 12-16 alternating hanging knee raises (sub from floor)

– 45-60 sec floor or low ring front leaning rest (FLR)

OR

Conditioning Option

3 sets:

– 5x 30/30s row/bike/ski

R60S after each set of 5 for 3 total sets

Saturday 7/9

Fitness

TBA

Performance

TBA

Sunday 7/10

Gym Closed

Join us Saturday, June 16th, to help celebrate EDCF turning 11 YEARS OLD!

Jamie and Steve are gracious enough to host again this year. The party will be BYOB.

Friends, family, and kids are all welcome. Feel free to come and go as you please.

WHEN: Saturday, July 16th, 1-4 PM

WHERE: 5101 Victor St., 75214

WHY: why not? 

See you there!

---

Monday 6/27

Fitness

A) E3M x 6 sets:

– 5 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

B) EMOM x 10-20 sets:

– 4 DB thrusters

– 3 strict pull-ups

– 2 high box step ups

Performance

A) E3M x 6 sets – back squat

Set 1: 8 @ 65%

Set 2: 6 @ 75%

Set 3-6: 3-4 @ 80-82.5%

B) EMOM x 10-20 sets:

– 3 thrusters (115/75, 95/65, 75/55)

– 3 pull-ups

– 3 box jump overs (24/20”)

RX+ sub 1 bar or ring MU for pull-ups

Tuesday 6/28

Fitness & Performance

A) E4M x 4 sets:

– Close grip bench press

• Fitness: 6-10 reps
• Performance: 1-2 RIR @ 60%

– 5 DB chest supported batwing rows w/ 5 sec pause

– 5/side half kneeling banded twists w/ 3 sec eccentric

*Compare to 6/20

Fitness

B) 6 rounds for time:

– 200m row

– 6 DB power cleans

– 24 single unders

R2M

Performance

B) 6 rounds for time:

– 250/200m row

– 6 power cleans

– 24 double unders

R2M

*Pick a weight on PCs that you can keep UB but will also challenge you in your later sets. Keep intensity constant throughout all sets.

Wednesday 6/29

Fitness

E10M x 3-4 sets:

– 375/300m row

– 16 RKB swings

– 10 hanging knee raise

– 300m run

– 10 DB rows from plank

– 16 goblet hold or prisoner reverse lunges

Performance

E10M x 3-4 sets:

– 375/300m row

– 20 RKB swings

– 10 toes to bar

– 300m run

– 10 push-up to alternating DB renegade rows (35/25s)

– 20 single DB goblet hold reverse lunges

*Renegade rows comprised of 10 push-ups + 10 alternating rows.

Thursday 6/30

Fitness & Performance

A) E4M x 4 sets:

– 6-10 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

*Compare to 6/22

Fitness

B) For time:

– 300m run

– 30 DB push press

– 400m run

– 30 DB front squats 

– 300m run

Performance

B) For time:

– 400m run

– 40 shoulder to overhead (95/65, 75/55, 65/45)

– 400m run

– 40 front squats 

– 400m run

Friday 7/1

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

Performance

A) E4M x 4 sets – deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 65%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squats

– 12-16 banded OH tricep extensions

– 8-12 alternating pike leg lift overs

– 12-16 alternating double KB gorilla row

OR

Conditioning Option

For time:

– 800m run

– 60 RKB swings

– 40 goblet squats

– 20 TGUPs

Saturday 7/2

Fitness

TBA

Performance

TBA

Sunday 7/3

Gym Closed

Monday 6/20

Fitness & Performance

A) E4M x 4 sets:

– Close grip bench press

• Fitness: 8-12 reps
• Performance: 2 RIR @ 55%

– 5 DB chest supported batwing rows w/ 5 sec pause

– 5/side half kneeling banded twists w/ 3 sec eccentric

*Compare to 6/10

Fitness

24-18-12-6 reps for time:

• Cal row
• RKB swings
• Push-ups (elevated if needed)
• Air squats

Performance

25-20-15-10-5 reps for time:

• Cal row
• RKB swings (53/35)
• Push-ups
• Air squats

RX+ complete with 30-25-20-15-10 rep scheme

Tuesday 6/21

Fitness

E10M x 3-4 sets:

– 300m row

– 16 wallballs

– 12 pull-ups

– 300m run

– 16 SA DB hang power clean (4/4/4/4)

– 8 DB box step overs

Performance

E10M x 3-4 sets:

– 375/300m row

– 20 wallballs

– 15 pull-ups

– 300m run

– 20 SA DB hang power clean (5/5/5/5 @ 50/35)

– 10 box jump overs (24/20”)

Wednesday 6/22

Fitness & Performance

A) E4M x 4 sets:

– 8-12 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

*Compare to 6/13

Fitness

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB power clean + push press

– 3-6 hanging knee raises

– 3 up/downs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 TNG power clean + push jerk (135/95, 115/75, 95/65, 75/55)

– 3-6 toes to bar

– 3 burpees over the barbell

Thursday 6/23

Fitness

A) E4M x 4 sets:

– 8/side SL DB/BB B-stance Romanian deadlifts

– 8-12 dips

– 8-12 DB lat pull-overs

*Compare to 6/14

B) For time:

– 600-400-200m run

– 24-16-8 alt. DB snatches

– 24-16-8 alt. goblet hold or prisoner reverse lunges

Performance

A) E4M x 4 sets:

– 8/side SL BB B-stance Romanian deadlifts

– 8-12 dips (weighted, bodyweight, banded)

– 8-12 DB lat pull-overs

*Compare to 6/14

B) For time:

– 600-400-200m run

– 30-20-10 alt. DB snatches (50/35)

– 30-20-10 alt. goblet hold reverse lunges

Friday 6/24

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Even:

– 10 double KB heel elevated front squats w/ pause

– 10-12 tough ring rows

Odd:

– 10-12/side half kneeling DB press

– 10-12 supine medball hamstring curls

*Compare to 6/17

Performance

A) E2MOM x 8 sets

– 1 (squat) clean

*Compare to 6/17

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side front foot elevated split squat (knee over toes)

– 12-16 DB tricep rollback extensions

– 8-12 BB good mornings

– 4-8 strict pull-ups (weighted, bodyweight, or 4 negatives)

OR

Conditioning Option

8 rounds for time:

– 200m run

– Alternate sets of…

Odd: 10 DB thrusters (35/25s)

Even: 5-10 strict pull-ups

RX+: 50/35s

Saturday 6/25

Fitness

TBA

Performance

TBA

Sunday 6/26

Gym Closed