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

Monday 6/13

Fitness & Performance

A) E4M x 3 sets:

– 8-12 strict overhead press

– 8-12/side bent over DB/KB rows

– 8-12 banded spanish squats

Fitness

B) E90S x 10-15 sets:

– 20 single unders / lateral hops

– 3/side SA DB/KB hang power clean + push press 

– 6 wallballs 

– 3 DB facing up/downs

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3/side SA DB/KB hang power clean + push press (50/35)

– 6 wallballs (20/14)

– 3 DB facing burpees

Tuesday 6/14

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 3 sets on 6/6

B) 8 rounds for time:

– 12/9 cal row

– 10 RKB swings 

– 8 push-up

R60S

*Elevated push-ups if needed

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 3 sets on 6/6

B) 8 rounds for time:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 hand release push-ups

R60S

*RX+ complete w/ 18/14 cals, 70/44 KB,  and 6 strict HSPUs

Wednesday 6/15

Fitness

E8M x 4-5 sets:

– 200m row

– 12 alt. DB snatches 

– 8 strict pull-ups

– 200m run

– 12 DB goblet hold/prisoner reverse lunges

– 8 box step overs (knee height)

Performance

E8M x 4-5 sets:

– 250/200m row

– 16 alt. DB snatches (50/35)

– 12 pull-ups

– 200m run

– 12 DB goblet hold reverse lunges

– 8 box jump overs (24/20”)

Thursday 6/16

Fitness

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

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) B) 3 rounds for time:

– 400m run

– 15-12-9 reps of

• DB power cleans 
• hanging knee raise

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 power clean + 1 hang (squat) clean

Sets 5-8: 1 (squat) clean

*Compare to 6/7

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of

• power cleans (115/75)
• toes to bar

Friday 6/17

Fitness

A) E3M x 6 sets:

– 6-8 BB box squats

After odd sets…

– 12 L-seated DB overhead piston press

After even sets…

– 16 alt. KB gorilla rows

*Same or heavier than last week.

Performance

A) E3M x 6 sets – back squats

Set 1: 8 @ 65%

Set 2: 6 @ 70-75%

Set 3-6: 4 @ 75-80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 6/side landmine RDL to loaded hip flexion w/ pause

– 12-16 DB squeeze floor press

– 8-12/side landmine split stance bent over row

– 12-16 DB hammer curls

OR 

Conditioning Option

10 rounds for time

– 12/9 cal row

– Alternate each round between

• 8-12 tough push-ups (get creative!)
• 8-12 lemon squeezes

Saturday 6/18

Fitness

TBA

Performance

TBA

Sunday 6/19

Gym Closed

Monday 6/6

Fitness

A) E4M x 3 sets:

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

– 8-12 dips

– 8-12 DB lat pull-overs

B) E2M x 10-16 total sets (alternating stations)

Station 1:

– 12/9 or 10/7 cal row

– 8 dKB deadlifts

Station 2:

– 12/9 or 10/7 cal row

– 4-8 strict pull-ups

RX+ perform 15/12 cal row w/ 10 deadlifts & 5-10 strict pull-ups

Performance

A) E4M x 3 sets:

– 8/side SL BB B-stance Romanian deadlifts

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

– 8-12 DB lat pull-overs

B) E2M x 10-16 total sets (alternating stations)

Station 1:

– 12/9 cal row

– 8 dKB deadlifts (53/35s)

Station 2:

– 12/9 cal row

– 4-8 strict pull-ups

Tuesday 6/7

Fitness

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

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) E90S x 10-15 sets:

– 3 DB power cleans (floor to shoulder)

– 3-6 push-ups

– 3-6 box step ups

– 3-6 hanging knee raise

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 power clean + 1 front squat + 1 hang (squat) clean

Sets 5-8: 1 (squat) clean

B) E90S x 10-15 sets:

– 3 power clean @ 55-65% of A

– 6 push-ups

– 3 box jump overs (24/20”)

– 3-6 toes to bar

RX+ sub 3-6 HSPUs and/or 2-3 MUs (bar or ring) for T2B

Wednesday 6/8

Fitness

A) E3M x 5 sets:

– 6-8 BB box squats

– 12 L-seated DB overhead piston press

– 16 alt. KB gorilla rows

*Same or heavier than last week.

B) 3 rounds for time:

– 400m run

– 30-20-10 wallballs

– 60-40-20 single unders or lateral hops 

Performance

A) E3M x 5 sets – back squats

Set 1: 8 @ 55%

Set 2: 8 @ 65%

Set 3-5: 6 @ 70-75%

B) 3 rounds for time:

– 400m run

– 40-30-20 wallballs (20/14)

– 80-60-40 double unders

Thursday 6/9

Fitness

E8M x 4-5 sets:

– 250/200m row

– 12 RKB swings

– 9 DB push press (35/25s)

– 200m run

– 12 DB/prisoner lunges

– 6 burpees to target

Performance

E8M x 4-5 sets:

– 250/200m row

– 16 RKB swings (53/35)

– 12 DB push press (35/25s)

– 200m run

– 12 DB lunges

– 8 burpees to target

RX+ use 70/44 KB & 50/35 DBs.

Friday 6/10

Fitness & Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55% (8-12 reps)

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

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

B) Strength Option

3-4 sets for quality:

– 12-16 landmine side to side lateral squats (low hold)

– 12-16 banded tricep push-downs

– 12-16/side L-seated straight leg lift overs (over DB)

– 12-16 alternating DB curls

OR

Conditioning option

8 rounds for time:

– 250/200m row or 200m run or 500/400 AB

– 12 alternating DB snatches

– 6 lemon squeezes

Saturday 6/11

Fitness

TBA

Performance

TBA

Sunday 6/12

Gym closed