Monday 11/18

Fitness

A) E4M x 4 sets:

– 8-12/side half kneeling landmine presses

– 12 alternating DB goblet hold weighted step-ups

– 20 sec top of ring row hold

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 DB hang power cleans + push press

– 8-12 wallballs 

Performance

A) E4M x 4 sets:

– 3.3.3 TnG power clean + push jerk clusters

R10S between triples

B) E3M x 4-7 sets:

– 15/12 cal row

– 5 TnG power cleans (115/75, 95/65, 75/55)

– 12 wallballs (20/14)

RX+ perform w/ 135/95

Tuesday 11/19

Fitness & Performance

4-6 sets total (2-3 each)

5 min – 

Station 1:

– Run 400m, then in remaining time AMRAP:

• 8 RKB swings (53/35)
• 6 goblet squats
• 4 up/downs

R3M

+

5 min – 

Station 2: 

– Row 500/400m, then in remaining time AMRAP:

• 8 walking lunges 
• 6 push-ups
• 12 double or single unders

R3M

Wednesday 11/20

A) E4M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) E2M x 8-12 sets:

– 8-12 alt DB hang power snatch 

– 6 box step-ups

– 6 strict pull-ups

– 8-12 air squats

Performance

A) E4M x 4 sets:

– 8 front squats @ 7-8 RPE

*Up from last week’s 6-7 RPE

B) E2M x 8-12 sets:

– 12 alt DB hang power snatch (50/35)

– 6 box jump overs (24/20”)

– 6 pull-ups

– 12 air squats

RX+ perform CTB pull-ups

Thursday 11/21

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ RPE 6-7

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

Fitness

B) E5M x 3-5 sets:

– 400m row

– 10 dips

– 10 lemon squeezes

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 10 ring dips

– 10 lemon squeezes

Friday 11/22

Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

Performance

A) E2M x 8 sets

Sets 1-2: 3 position clean (high, hang, floor)

Sets 3-4: 2 position clean (hang, floor)

Sets 5-8: 1 clean

*Receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or drag

– 10 bent over BB row

– 1 lap KB waiters walk

– 5/side wide stance banded pallof press @ 5050 tempo

OR

Conditioning Option

4 rounds for time:

– 400m run, 500/500m row, 1000/800m bike

– 4-3-2-1 rounds of…

• 10 push-ups
• 10 ring rows
• 20 walking lunges

*Elevate push-up to keep full range of motion. You should be able to do the first couple of sets unbroken.

Saturday 11/23

Fitness

TBA

Performance

TBA

Sunday 11/24

10-12pm Open Gym

Frost & Flow: Rowing for Recovery

About This Event

Register here: https://secure.qgiv.com/…/generaldo…/event/frostandflow/

EDCF family, please join us on Saturday, December 7th for our charity event benefitting The Magdalen House, a nonprofit organization helping individuals with alcoholism achieve sobriety and sustain recovery from alcoholism.

We will be challenging our members and friends to complete as many meters as possible during a 12 hour window. All of our machines (rowers, bikes and ski erg) are available during this time to jump in and help the cause.

Go for the distance alone or as a team! Any friends or family can join you for this event.

There are several ways to contribute to the total distance rowed:

Full marathon (42,195m or 26.3 miles)

10K, 5K, 2K presets built into the machines

Or commit to a set amount of time to see how much you can complete!

Still sound like a long way? Think about it like this… with a team of 5, you would only need to row a little over 8000m each. Split it up into 1000m turns (approximately 4-6 minutes) and then rest while your teammates do their part before you jump back in. So you row for 5 minutes, rest for 20+ minutes, and repeat- anyone can do that!

We will have a Commitment Board posted in the gym where you and/or your team can choose your distances/times. Our machines will be first come, first serve, so feel free to drop in any time and get to work!

Event Details:

Date: Saturday, December 7th

Time: 8AM Start – 8PM End

Price: $20/person (additional donations are absolutely accepted!)

Participants/Teams must register online for the event in order to participate. We will not be accepting cash at the event.

Location: East Dallas CrossFit, 7230 Gaston Ave, Dallas, TX 75214

Important Information:

– When you register for the event, please include your ‘name/team members’ along with your registration fee.

– On arrival, please check in with a coach to complete waivers and be set up with a machine.

– Planning to do a full marathon? Allow yourself 3-5 hours to complete.

– Wanting to help out with the event? Please see a coach to let us know how you’d like to contribute! Ex: help with check-ins, activities for kids, snacks/drinks, etc.

All fees/donations will go to The Magdalen House, so feel free to raise money for our event to make a even bigger impact! We will also have spots available if you or anyone you know would like to set up as a vendor during our event. Please contact a coach for more information.

Monday 11/11

Fitness

A) E3M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) E2M x 8-12 sets:

– 8-12 wallballs

– 8-12 SA DB hang power cleans

– 6 toes to bar

– 6 burpees or up/downs

Performance

A) E3M x 4 sets:

– 8 front squats @ 6-7 RPE

B) E2M x 8-12 sets:

– 12 wallballs (20/14)

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 6 toes to bar

– 6 burpees to pull-up bar

Tuesday 11/12

Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

Fitness

B) 6 rounds for time:

– 200m row

– 12 RKB swings

– 10 push-ups

– 8 box step-ups

R60S

Performance

B) 6 rounds for time:

– 250/200m row

– 15 RKB swings (53/35)

– 12 push-ups

– 9 box jump overs (24/20”)

R60S

*RX+ use 70/44

Wednesday 11/13

Fitness

4-6 sets total (2-3 each)

5 min – 

Station 1:

– Run 400m, then in remaining time AMRAP:

• 2 up/down DB devil press
• 4 DB/unweighted walking lunges
• 6 ring rows

R3M

+

5 min – 

Station 2: 

– Row 500/400m, then in remaining time AMRAP:

• 2 strict/jumping pull-ups
• 4 air squats
• 12 single unders

R3M

Performance

4-6 sets total (2-3 each)

5 min – 

Station 1:

– Run 400m, then in remaining time AMRAP:

• 2 DB devil press (35/20s)
• 4 DB walking lunges
• 6 ring rows

R3M

+

5 min – 

Station 2: 

– Row 500/400m, then in remaining time AMRAP:

• 2 strict pull-ups
• 4 air squats
• 12 double unders

R3M

Thursday 11/14

Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) For time:

– 600-400-200m run

– 24-16-8 SA alt. DB hang power snatches

– 10 lemon squeezes

*Scale run to 400-300-200m if needed

Performance

A) E2M x 8 sets

Sets 1-3: 3 hang power snatch

Sets 4-6: 2 hang power snatch

Sets 7-8: 1 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) For time:

– 600-400-200m run

– 30-20-10 SA alt. DB hang power snatches (50/35)

– 10 lemon squeezes

*Sub 1500/1000/500m bike if needed

Friday 11/15

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 6-12 dips (weighted or scaled as needed)

– 8-12/side bent over DB/KB rows

B) Strength Option

3-4 sets for quality:

– 8 double KB heel elevated front squats @ 3111 tempo

– 12-16 banded/cable tricep push-downs

– 1 lap suitcase carry (heavy)

– 16-24 alternating DB bicep curls

OR 

Hyrox Prep (Last week!)

For time:

Complete 400m run before each movement

– 50 single/double unders

– 1 length burpee broad jumps

– 500m row

– 1 lap sandbag lunges

– 50 wallballs (14/10)

(Partner up, double reps and share however, run together)

Monday 11/4

Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 4 up/down DB devil cleans

Even: 12/9 cal row + 8-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 4 DB devil cleans (35/20s)

Even: 15/12 cal row + 12 wallballs (20/14)

Tuesday 11/5

Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) E90S x 10-15 sets:

– 3 double DB hang power snatch

– 5 hanging knee raises

– 7 push-ups

– 9 air squats

*Scale to reps of 3-4-5-6 if needed

Performance

A) E2M x 8 sets

Sets 1-4: 3 hang power snatch

Sets 5-8: 2 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) E90S x 10-15 sets:

– 3 TnG power snatches (95/65, 75/55, 65/45)

– 5 toes to bar

– 7 push-ups

– 9 air squats

*Don’t drop bars from overhead with anything less than 25s.

Wednesday 11/6

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 6-12 dips (weighted or scaled as needed)

– 8-12/side bent over DB/KB rows

Fitness

B) For time:

– 600-400-200m run

– 30-20-10 RKB swings

– 10 box step-ups

Performance

B) For time:

– 600-400-200m run

– 30-20-10 RKB swings (53/35)

– 15-20-5 box jump overs (24/20”)

Thursday 11/7

Fitness

E6M x 6-8 sets (3-4 each)

Station 1:

– 200m row

– 12 alternating goblet hold reverse lunges 

– 200m row

– 8 lemon squeezes

– 24 single unders

Station 2:

– 200m run

– 8 ring dips

– 200m run

– 8 pull-ups

– 24 single unders

Performance

E6M x 6-8 sets (3-4 each)

Station 1:

– 250/200m row

– 12 KB/DB front rack reverse lunges (35/20s)

– 250/200m row

– 8 lemon squeezes

– 24 double unders

Station 2:

– 200m run

– 8 ring dips

– 200m run

– 12 pull-ups

– 24 double unders

Friday 11/8

Fitness

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets…

– 5 DB batwing rows w/ 5 count pause

After even sets…

– 10 banded Spanish squats

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a tough but fluid set of 2.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side bent over banded tricep kickbacks

– 8-12/side lean away DB lateral delt raises

– 8-12 slide hamstring curls

– 1 lap reverse sled drag (heavy!)

OR

(Conditioning Option)

Hyrox Prep

For time:

800m run

1 lap burpee broad jump (scale 20 burpees in place)

600m run

2 laps walking lunge (b/w or sandbag)

400m run

30 HR push-ups

200m run

40 wallballs (14/10)

Saturday 11/9

Fitness

TBA

Performance

TBA

Sunday 11/10

10-12pm Open Gym

Monday 10/28

Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) E3M x 5-8 sets

– 12/9 cal row

– 9-12 wallballs

– 3 up/down DB devil presses 

Performance

A) E2M x 8 sets:

– 3 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) E3M x 5-8 sets

– 15/12 cal row

– 12 wallballs (20/14)

– 3 DB devil presses (35/20s)

Tuesday 10/29

Fitness & Performance

A) E4M x 4 sets:

– 8/side SL wall assisted KB Romanian deadlifts

– 8-12 DB incline press @ 3011 tempo

– 8-12 tough ring rows

*Scale RDLs w/ foot on floor (kickstand style)

Fitness

B) E5M x 3-5 sets:

– 400m run (sub 1000/800m bike)

– 15 UB RKB swings

– 10 push-ups

Performance

B) E5M x 3-5 sets:

– 400m run (sub 1000/800m bike)

– 20 UB RKB swings (53/35)

– 15/12 push-ups

RX+ complete with 70/44 KB and/or 10/7 HSPUs

Wednesday 10/30

Fitness

E6M x 6-8 sets (3-4 each)

Station 1:

– 200m row

– 12 DB thrusters

– 200m row

– 8 pull-ups

– 24 single unders

Station 2:

– 200m run

– 8 box step-ups

– 200m run

– 12 lemon squeezes

– 24 single unders

Performance

E6M x 6-8 sets (3-4 each)

Station 1:

– 250/200m row

– 12 DB thrusters

– 250/200m row

– 12 pull-ups

– 24 double unders

Station 2:

– 200m run

– 8 box jump overs (24/20”)

– 200m run

– 12 lemon squeezes

– 24 double unders

Thursday 10/31 – Happy Halloween! (no 7:00pm class)

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets…

– 5 DB batwing rows w/ 5 count pause

After even sets…

– 10 banded Spanish squats

B) 3 total sets…

3 min AMRAP:

– 4 DB push press

– 4 toes to bar

– 4 air squats

R60S

3 min AMRAP:

– 400m run or 1000/800m bike

• max effort burpees in remaining time

R60S

*Scores are score on AMRAP and total burpees added together for total reps.

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough but fluid set of 3.

B) 3 total sets…

3 min AMRAP:

– 3 shoulder to overhead (115/75, 95/65)

– 4 toes to bar

– 5 air squats

R60S

3 min AMRAP:

– 400m run or 1000/800m bike

• max effort bar facing burpees in remaining time

R60S

*Scores are score on AMRAP and total burpees added together for total reps.

Friday 11/1

Fitness 

A) E2.5M x 8 sets:
– 3 BB back or box squats @ 3111 tempo

After Odd sets…

– 10/side half kneeling SA DB overhead press

After Even sets…

– 10 ring rows

Performance

A) E2.5M x 8 sets:
– 3 back squats @ 3111 tempo

*start conservative and build 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 12-16 DB floor press w/ pause

– 8/side banded hip flex w/ pause (small band)

– 8-12/side bent over DB row

OR

Hyrox Prep

For time:

– 400m run

– 20 pushups

– 800m row

– 40 walking lunges

– 20 ring rows

– 40 wallballs (14/10)

– 800m run

– 20 burpees

– 400m row

Saturday 11/2

Fitness

TBA

Performance

TBA

Sunday 11/3

10-12pm Open Gym

Monday 10/21

Fitness & Performance

A) E4M x 4 sets:

– 8/side SL wall assisted KB Romanian deadlifts

– 8-12 DB incline press @ 3011 tempo

– 8-12 tough ring rows

*Scale RDLs w/ foot on floor (kickstand style)

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10-15 RKB swings

Even: 12/9 cal row + 6 strict pull-ups + 8 push-ups + 10 air squats

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35)

Even: 15/12 cal row + 6 pull-ups + 9/7 push-ups + 12 air squats

Tuesday 10/22

Fitness

E5M x 6-10 sets (3-5 each)

Station 1:

– 400m row

– 8-12 DB or regular box step overs 

– 8 toes to bar

Station 2:

– 400m run or 1000/800m bike

– 12 alt. hang DB snatches

– 8-12 dips

Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 500/400m row

– 12 DB box step overs (50/35 to 20/16”)

– 8 toes to bar

Station 2:

– 400m run or 1000/800m bike

– 16 alt. hang DB snatches

– 8-12 ring dips

Wednesday 10/23

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets…

– 5 DB gorilla rows w/ 5 count pause

After even sets…

– 10 banded Spanish squats

B) E90S x 10-15 sets:

– 20 single unders

– 5 DB hang power cleans

– 4 shoulder to overhead

– 3 burpees over the barbell

*Scale up with reps of 25-5-5-5

Performance

A) E2M x 6 sets:

– 5 push press

*Build to a tough but fluid set of 5.

B) E90S x 10-15 sets:

– 20 double unders

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

– 4 shoulder to overhead

– 3 burpees over the barbell

*RX+ complete with reps of 25-5-5-5

Thursday 10/24

Fitness 

A) E2.75M x 6 sets:
– 4 BB back or box squats @ 3111 tempo

– 10/side half kneeling SA DB overhead press

– 10 ring rows

B) E5M x 3-5 sets:

– 400m run

– 15 UB wallballs 

– 5 up/dpwn DB devil presses

*Scale to 300m run if needed

Performance

A) E2.75M x 6 sets:
– 4 back squats @ 3111 tempo

*start conservative and build 

B) E5M x 3-5 sets:

– 400m run

– 20 UB wallballs (20/14)

– 5 DB devil presses (35/20s)

Friday 10/25

Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

B) Strength Option

3-4 sets for quality:

– 10-20 DB tricep rollback tricep extensions

– 10 seated plate delt front raise bus drivers

– 10 hamstring curls

– 10/side SA DB preacher curls (bench propped up on leg)

OR

B) Hyrox Prep

3 rounds for time:

– 200m run (each round) then,

30-20-10 reps of:

– Row cals

– Burpees

– Sandbag lunges (scale unweighted)

Saturday 10/26

Fitness

TBA

Performance

TBA

Sunday 10/27

10-12pm Open Gym

Monday 10/14

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB split squats (rear foot elevated or regular)

– 12-16 DB floor press w/ pause

– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts

– 9-12 push-ups

– 15 single unders

*Scale push-ups by elevating them if needed

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 15/12 push-ups

– 21 double unders

*RX+ complete with 70/44s and/or deficit push-ups

Tuesday 10/15

Fitness 

A) E3M x 5 sets:
– 5 BB back or box squats @ 3111 tempo

– 10/side half kneeling SA DB overhead press

– 10 ring rows

B) EMOM x 10-20 sets:

– 2 up/down DB devil cleans (35/20s)

– 4-6 wallballs

– 4 hanging knee raises

Performance

A) E3M x 5 sets:
– 5 back squats @ 3111 tempo

*start conservative and build 

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 6 wallballs (20/14)

– 4 toes to bar

Wednesday 10/16

Fitness

E5M x 6-10 sets (3-5 each)

Station 1:

– 400m row

– 10 box step-ups

– 10 strict pull-ups in UB sets of 5

Station 2:

– 400m run or 1000/800m bike

– 15 RKB swings

– 10 dips

Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 500/400m row

– 10 box jump overs (24/20”

– 10 pull-ups

Station 2:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 10 ring dips

Thursday 10/17

Fitness & Performance

A) E2.5M x 8 sets:
– 3 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) 20 min AMRAP:

– 200m run

– 15 air squats

– 12 SA DB hang power clean + jerks (6/side)

– 9 lemon squeezes

Performance

B) 20 min AMRAP:

– 200m run

– 15 air squats

– 12 SA DB hang power clean + jerks (6/side @ 50/35)

– 9 lemon squeezes

Friday 10/18

Fitness

A) E2M x 8 sets

Odd:

– 6/side box toe drag step downs

*No pushing off ground. Add weight if able

Even:

– 8-12 L-seated DB overhead press

– 16 alt. KB gorilla rows

Performance

A) E2M x 8 sets

– 1 clean 

*Receive in a full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 10-20 band/cable tricep push-downs

– 10 banded Spanish squats

– 10/side DB bent over rows

OR 

Hyrox Prep

For time:

– 600m run

– 40 wallballs (14/10)

– 500m row

– 4 laps KB farmers carry

– 500m row

– 40 walking lunges

– 600m run

Saturday 10/19

Fitness

TBA

Performance

TBA

Sunday 10/20

10-12pm Open Gym

Monday 10/7

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

B) 5 rounds for time:

– 200 or 400m bike

– 10 DB push press

– 10 RKB swings 

– 5 up/downs

R60S

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Pauses happen on dip AND catch

B) 5 rounds for time:

– 250/200 or 500/400m bike

– 10 shoulder to overhead (115/75, 95/65, 75/55)

– 15 RKB swings (53/35)

– 5 burpees over the barbell

R60S

RX+: use 70/44 KB

Tuesday 10/8

Fitness & Performance

A) E3M x 6 sets:
– 4 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) E90S x 10-15 sets:
– 6 DB hang power snatches 

– 4 hanging knee raises

– 2 box step-ups

– 4 ring rows

– 6 wallballs 

Performance

B) E90S x 10-15 sets:
– 6 DB hang power snatches (50/35)

– 4 toes to bar

– 2 box jump overs (24/20”)

– 4 ring rows

– 6 wallballs (20/14)

Wednesday 10/9

Fitness

A) E2M x 8 sets

Odd:

– 6/side box toe drag step downs

*No pushing off ground. Add weight if able

Even:

– 8-12 L-seated DB overhead press

– 16 alt. KB gorilla rows

B) E5M x 3-5 sets:

– 400m run

– 5 UB DB hang squat clean thrusters

*Pick a weight that is tough but UB. Keep the same pace on the runs

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean 

*Receive in a full squat if able

B) E5M x 3-5 sets:

– 400m run

– 5 UB squat clean thrusters

*Pick a weight that is tough but UB. Keep the same pace on the runs

Thursday 10/10

Fitness

E4M 2-3 total sets

Station 1:

– 200m row

– 9 DB hang power cleans

– 12 reverse lunges

– 24 single unders

Station 2: 

– 200m run

– 9 DB front/goblet squats

– 12 push-ups

– 9 lemon squeezes

Station 3:

– 200m row

– 12 DB deadlifts

– 6-9 strict pull-ups

– 24 single unders

Station 4:

– 200m run

– 9-12 dips

– 6 up/downs

– 9 lemon squeezes

Performance

E4M 2-3 total sets

Station 1:

– 250/200m row

– 9 DB/KB hang power cleans (35/20s)

– 12 reverse lunges

– 24 double unders

Station 2: 

– 200m run

– 9 DB/KB front squats

– 15/12 push-ups

– 9 lemon squeezes

Station 3:

– 250/200m row

– 12 DB/KB deadlifts

– 9 pull-ups

– 24 double unders

Station 4:

– 200m run

– 9-12 ring dips

– 9 up/downs

– 9 lemon squeezes

*RX+ use 50/35s

*Share equipment and space if able. 

Friday 10/11

Fitness & Performance

A) E4M x 4 sets:

– 8/side SL wall assisted KB Romanian deadlifts

– 8-12 DB incline press @ 3011 tempo

– 8-12 tough ring rows

*Scale RDLs w/ foot on floor

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 

– 

– 

OR 

Conditioning Option

Hyrox Prep

10 rounds for time:

– 250m row

– 10 burpee broad jumps

R30S

Saturday 10/12

Fitness

TBA

Performance

TBA

Sunday 10/13

10-12pm Open Gym

Monday 9/30

Fitness & Performance

A) E3M x 5 sets:
– 5 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) E2M x 8-12 sets:

Odd: 12/9 cal row + 6-9 dips + 3 up/downs

Even: 12/9 cal row + 12 RKB swings 

Performance

B) E2M x 8-12 sets:

Odd: 15/12 cal row + 6-9 ring dips + 3 burpees over rower

Even: 15/12 cal row + 15 RKB swings (50/35)

RX+ use 70/44 KB

Tuesday 10/1

Fitness

A) E2M x 8 sets

Odd:

– 6/side box toe drag step downs

*No pushing off ground. Add weight if able

Even:

– 8-12 L-seated DB overhead press

– 16 alt. KB gorilla rows

B) E90S X 10-15:

– 3 DB hang power cleans

– 4 DB front squats

– 3-5 strict pull-ups

– 4 box step-ups

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 front squat + 1 clean

Sets 3-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean 

*Receive in a full squat if able

B) E90S X 10-15:

– 3 power cleans (115/75, 95/65)

– 4 front squats

– 5 pull-ups

– 4 box jump overs (24/20”)

RX+ complete with 135/95 and CTB pull-ups or 2 bMUs

Wednesday 10/2

Fitness

E4M 3-4 total sets

Station 1:

– 200m row

– 12 alt. DB hang power snatches

– 9 air squats

– 24 single unders

Station 2: 

– 200m run

– 12 push-ups

– 9 double KB deadlifts

– 9 lemon squeezes or abmat sit-ups

Station 3:

– 200m row

– 12 wallballs 

– 9 ring rows

– 24 single unders

Station 4:

– 200m run

– 12 RKB swings 

– 12 reverse lunges

– 9 lemon squeezes or abmat sit-ups

Performance

E4M 3-4 total sets

Station 1:

– 250/200m row

– 12 alt. DB hang power snatches (50/35)

– 12 air squats

– 24 double unders

Station 2: 

– 200m run

– 15/12 push-ups

– 12 double KB deadlifts (53/35s)

– 9 lemon squeezes

Station 3:

– 250/200m row

– 15 wallballs (20/14)

– 9 ring rows

– 24 double unders

Station 4:

– 200m run

– 15 RKB swings (53/35)

– 12 reverse lunges

– 9 lemon squeezes

*Partner on equipment if able

Thursday 10/3

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side seated SA DB overhead press

– 8-12 DB lat pull-overs

Fitness

B) 20 min AMRAP:

– 12 cal row

– 2 hanging knee raises

– 2 box step-ups

– 2 DB/KB push press

*Add 2 reps to each movement except row each round

Performance

B) 20 min AMRAP:

– 12 cal row

– 2 toes to bar

– 2 box step-ups (20/16”)

– 2 DB/KB push press (35/20s)

*Add 2 reps to each movement except row each round

*RX+ complete with HSPUs instead of push press

Friday 10/4

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB split squats (rear foot elevated or regular)

– 12-16 DB floor press w/ pause

– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups

B) Strength Option

3-4 sets for quality:
– 10-20/side bent over banded tricep kickbacks w/ pause

– 5-10 strict supinated pull-ups (add weight if able)

– 10-15 banded Spanish squats (add weight if able)

– 20 sec/side Copenhagen plank

OR

Conditioning Option

Saturday 10/5

Fitness

TBA

Performance

TBA

Sunday 10/6

10-12pm Open Gym