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.

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

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