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

Monday 5/30

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 750 air squats

– 400m run

*Partition bodyweight movements as needed. 

Tuesday 5/31

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

– 20 single unders / lateral hops

– 4 double DB hang power cleans

– 4 wallballs

– 4 box step ups 

Performance

A) E2MOM x 8 sets:

– 1 power clean + 1 front squat + 1 hang (squat) clean

B) E90S  x 10-15 sets

– 20 double unders

– 3 TnG power cleans @ 65-75% of A

– 6 wallballs (20/14)

– 3 box jump overs (24/20”)

Wednesday 6/1

Fitness

E8M x 4-5 sets:

– 200m row

– 6 alt DB power snatch 

– 8 hanging knee raise

– 200m run

– 10 goblet hold/prisoner reverse lunges

– 12 push-ups

Performance

E8M x 4-5 sets:

– 250/200m row

– 6 power snatch (95/65, 75/55)

– 9 toes to bar

– 200m run

– 12 front rack reverse lunges

– 15/12 push-ups

Thursday 6/2

Fitness

A) E4M x 4 sets:

– 6-10 BB box squats

– 16 L-seated DB overhead piston press

– 16-20 alt. KB gorilla rows

*Same or heavier than last week.

B) E3M x 4-7:

– 12/9 cal row (scale to 10/7)

– 4-6 DB up/down devil press

– 6-9 lemon squeezes

Performance

A) E4M x 4 sets – back squats

Set 1: 10 @ 50%

Set 2: 8 @ 60%

Set 3&4: 8 @ 65%

B) E3M x 4-7:

– 15/12 cal row

– 6 DB devil press (35/25s)

– 9 lemon squeezes

Friday 6/3

Fitness

A) E2M x 6 sets:

– 5-3-2-1-1-1 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

Performance

A) E2M x 6 sets:

– 5-3-2-1-1-1 push jerks

*Heavier than 5/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 DB incline press

– 12-16 DB/KB death march

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

– 1 lap suitcase carry

OR

Conditioning Option

8 rounds for time:

– 200m run

– 12 RKB swings 

– 8 KB box step overs

Saturday 6/4

Fitness

TBA – Bring A Friend 

Performance

TBA – Bring A Friend

Sunday 6/5

Open Gym 10-12pm

Monday 5/23

Fitness

A) E4M x 3 sets:

– 6-10 BB box squats

– 16 L-seated DB overhead piston press

– 16-20 alt. KB gorilla rows

B) 3 rounds for time

– 400m run

– 15-12-9 BB or DB thrusters 

– 15-12-9 pull-ups

Performance

A) E4M x 3 sets – back squats

Set 1: 10 @ 50%

Set 2: 8 @ 60%

Set 3: 8 @ 65%

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

Tuesday 5/24

Fitness

E6M x 5-7 sets:

– 400m row

– 8 DB hang power cleans

– 10 hanging knee raises

– 8 box step ups

– 8-12 push-ups

Performance

E6M x 5-7 sets:

– 500/400m row

– 9 power cleans (115/75, 95/65)

– 12 toes to bar

– 9 box jump overs

– 15/12 push-ups

Wednesday 5/25

Fitness

A) E2M x 6 sets:

– 5-4-3-2-1-1 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 sets:

– 4 DB push press

– 4 horizontal ring rows

– 4 KB goblet squats

– 4 lemon squeezes

Performance

A) E2M x 6 sets:

– 5-4-3-2-1-1 push jerks

*Heavier than 5/16

B) E90S x 10-15 sets:

– 3 push jerk @ 65-75% of A

– 4 horizontal ring rows

– 5 KB goblet squats (53/35)

– 6 lemon squeezes

RX+ perform 2 bMUs ring MUs for RRs.

Thursday 5/26

Fitness

A) E3M x 6 sets

– 10-8-6-4-2-1 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 5/17

B) 5 rounds for time:

– 200m run

– 8 double KB/DB deadlifts

– 20 single unders

– 4-8 strict pull-ups

R60S

Performance

A) E3M x 6 sets

Deadlift

Set 1: 5 @ 70%

Set 2: 3 @ 80%
Sets 3-6: 1-3 @ 80-92.5%

*Heavier than 5/17

B) 5 rounds for time:

– 200m run

– 10 double KB/DB deadlifts (53/35s)

– 20 double unders

– 5-10 strict pull-ups

R60S

Friday 5/27

Fitness & Performance

A) E4M x 4 sets:

– 8-16 DB bench press w/ pause

– 8-12/side SA half kneeling banded lat pull/downs

– 8/side DB external rotations

B) Strength Option

3-4 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 bent over BB rows w/ pause

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

– 8-12/side SA DB preacher curls (bench at hip crease)

OR

Conditioning Option

For time:

– 50 cal row

– 35 RKB swings

– 35 cal row

– 20 RKB swings 

– 20 cal row

Saturday 5/28

Fitness

TBA

Performance

TBA

Sunday 5/29

Open Gym 10-12pm

Monday 5/16

Fitness

A) E2M x 6 sets:

– 5-5-4-2-2-2 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 sets

– 5 DB push press

– 3 DB box step overs

– 4 hanging knee raise

– 2 up/downs

Performance

A) E2M x 6 sets:

– 5-4-3-2-2-2 push jerks

*Heavier than 5/6

B) E90S x 10-15 sets

– 5 push jerks (115/75, 95/65, 75/55)

– 3 box jump overs (24/20”)

– 4 toes to bar

– 2 burpees to target

RX+ perform reps of 6-4-5-3

Tuesday 5/17

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-2 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 5/9

B) 5 rounds for time

– 200m row

– 12 SA DB hang power cleans 

– 12 push-ups (elevate if needed)

– 24 single unders

R60S

Performance

A) E3M x 6 sets

Deadlift

Set 1: 7 @ 65%

Set 2: 5 @ 75%
Sets 3-6: 1-3 @ 80-90%

*Heavier than 5/9

B) 5 rounds for time

– 250/200m row

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 15/12 push-ups

– 30 double unders

R60S

Wednesday 5/18

Fitness

E6M x 5-7 sets:

– 400m run

– 10 RKB swings

– 8 goblet hold KB walking lunges

– 10 strict pull-ups

– 8 lemon squeezes

Performance

E6M x 5-7 sets:

– 400m run

– 12 RKB swings (53/35)

– 10 (5/side) SA OH KB walking lunges

– 12 pull-ups

– 10 lemon squeezes

RX+ sub 6 bMUs for pull-ups

Thursday 5/19

Fitness

A) E4M x 4 sets:

– 6-8 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 12/9 cal row

– 10 RKB swings

– 8 dips

– 6 burpees over the rower

RX+ use 70/44

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) 15 min AMRAP:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 ring dips

– 6 burpees over the rower

RX+ use 70/44

Friday 5/20

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 power snatch

*PS reps are not touch and go

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side tall box step ups (weight if able – limit push-off)

– 12-16 DB rollback tricep extensions

– 8-12 slide hamstring curls

– 12-16 standing BB/EZBB/DB curls

OR 

Conditioning Option

For time:

– 800-600-400-200m run

– 24-16-12-6 

• OH/hug plate lunges (45/35, 35/25, 25/15)
• Ring rows

Saturday 5/21

Fitness

TBA

Performance

TBA

Sunday 5/22

Open Gym 10-12pm