Monday 8/30

Fitness & Performance

A) E2MOM x 5 sets:
– 5 push press

*Pause/reset each rep. Not TnG

Fitness

B) 9 min AMRAP:

– 1 DB push press

– 3 toes to bar

– 18 single unders

*Add 1 S2O rep each round.

Performance

B) 9 min AMRAP:

– 1 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 3 toes to bar

– 18 double unders

*Add 1 S2O rep each round.

Fitness & Performance

C) 3 sets:

– 6-10 BB rollouts or 30-60 sec floor FLR

– 10 banded no moneys

– 10 bent over flys

Tuesday 8/31

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 8/side half kneeling pallof press

Even sets:

– 12-16 alternating top down DB seated press

– 12-16 medball Russian twists

B) 5 rounds for time:

– 200m row

– 5 DB deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 DB hang power cleans

– 5 burpees

R60S

Performance

A) E2.5M x 6 sets:

– 2-4 front squats

*Increase load from last week.

B) 5 rounds for time:

– 250/200m row

– 4 deadlifts (135/95, 115/75, 95/65, 75/55)

– 6 hang power cleans

– 8 burpees over the barbell

R60S

Wednesday 9/1

Fitness

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 15 RKB swings

– 12 push-ups

– 9 box step ups

Station 2: 

– 15/12 cal row

– 15 wallballs

– 12 strict pull-ups

– 9 up/downs

Performance

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs

Station 2: 

– 20/15 cal row

– 20 wallballs (20/14)

– 15 pull-ups

– 5 DB devil press (35/25)

Thursday 9/2

Fitness & Performance

A) E4M x 4 sets

– 6-10 1¼ bench press w/ 50% @ tempo

– 6-10 double bend over KB rows

– 12-16 banded face pulls

*BP tempo: 3 sec down, 1 sec pause at ¼ 

*BP heavier than last week

Fitness

B) 4 rounds for time:

– 300m run

– 16 alternating DB snatches 

– 8 up/downs

R60S

Performance

B) 4 rounds for time:

– 300m run

– 20 alternating DB snatches (50/35)

– 10 burpees

R60S

Friday 9/3

Fitness

A) E3MOM x 4 sets
– 8-12 DB incline press (bench on 20”)

– 8-12 alt double band 45 degree pull-aparts

– 12-16 alt KB/DB reverse lunges

Performance

A) E3MOM x 4 sets

– 3.3.3 TnG power snatch cluster

*Rest 10 seconds between each cluster of 3 reps

B) Strength Option

3-4 sets:

– 8-12/side half kneeling landmine press

– 8-12 double DB Romanian deadlifts

– 8-12 seated band row @ 2111 tempo

– 1 lap reverse sled drag

OR

Conditioning Option

E2M x 8-12 sets:

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

Saturday 9/4

Fitness

TBA

Performance

TBA

Sunday 9/5

10-12pm Open Gym

Monday 8/23

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 8/side half kneeling pallof press

Even sets:

– 12-16 alternating top down DB seated press

– 12-16 medball Russian twists

B) 15 min AMRAP

– 15 cal row

– 12 wallballs

– 9 sit-ups w/ medball

Performance

A) E2.5M x 6 sets:

– 3-5 front squats

*Increase load from last week.

B) CF Open Workout 19.1

15 min AMRAP

– 19 cal row

– 19 wallballs (20/14)

Tuesday 8/24

Fitness & Performance

A) E4M x 4 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 600m run

– 30 push-ups

– 30 hanging knee raises / sit-ups

– 30 push-ups

– 600m run

*Elevated push-ups if needed

Performance

B) For time:

– 800m run

– 40/30 push-ups

– 40 toes to bar

– 40/30 push-ups

– 800m run

Wednesday 8/25

Fitness

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

Odd: 8-12 landmine squat thrusts @ 30X1 tempo

Even: 8-12/side bent over rows @ 3111 tempo

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 strict pull-ups

– 3 burpees over the bar

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 65-75-80-85-90-92.5-95-95(+)%

B) EMOM x 10-20 sets:

– 1 squat clean @ 60-70% of A

– 3 pull-ups

– 5 burpees over the bar

*RX+ perform CT pull-ups

Thursday 8/26

Fitness

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 10 DB push press

– 10 KB goblet hold reverse lunges

– 20 single unders

Station 2: 

– 200m row

– 10 RKB swings 

– 10 lemon squeezes

– 24 single unders

Performance

E5MOM x 6-8 sets:
Station 1:

– 200m run

– 12 push press (95/65, 75/55, 65/45)

– 12 KB goblet hold reverse lunges

– 24 double unders

Station 2: 

– 250/200m row

– 12 RKB swings (53/35)

– 12 lemon squeezes

– 24 double unders

Friday 8/27

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB Romanian deadlifts w/ 3011 tempo @ 65+%

– 8-10 DB lat pull-overs

– 10-12 seated DB lateral raise

B) Strength Option

3-4 sets:
– 2 RIR DB incline press w/ pause (10-15 reps)

– 8-12 bent over BB rows

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

– 16 reverse snow angels

OR

Conditioning Option

For time:

– 20 cal row

– 200m run

– 40 cal row

– 400m run

– 60 cal row

– 600m run

– 40 cal row

– 400m run

– 20 cal row

– 200m run

Saturday 8/28

Fitness

TBA

Performance

TBA

Sunday 8/29

10-12pm Open Gym

Monday 8/16

Fitness & Performance

A) E4M x 3 sets

– 8-12 1¼ bench press w/ 45% @ tempo

– 12-16 KB gorilla rows

– 12-16 banded face pulls

BP tempo: 3 sec down, 1 sec pause at ¼ 

Fitness

B) For time:

– 45 single unders

– 40 cal row

– 35 RKB swings

– 30 push-ups (elevated)

– 45 single unders

– 30 cal row

– 25 KB swings

– 20 push-ups

– 25 single unders

– 20 cal row

– 15 KB swings

– 10 push-ups

Performance

B) For time:

– 60 double unders

– 50/40 cal row

– 40 RKB swings (53/35)

– 30/24 push-ups

– 50 double unders

– 40/32 cal row

– 30 KB swings

– 20/16 push-ups

– 40 double unders

– 30/24 cal row

– 20 KB swings

– 10/8 push-ups

RX+: 70/44 KB

C) 3 sets:
– 10-20 DB or BB bicep curls

– 10-20 supine band pull aparts

Tuesday 8/17

Fitness

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

Odd: 8-12 landmine goblet squats @ 3111 tempo

Even: 6-8/side SA half kneeling DB press @ 3111 tempo

B) E3.5M x 4-6 sets:

– 200m run

– 6 hanging knee raises

– 6 DB power clean + push press

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 60-70-75-80-85-90-90(+)-90(+)%

B) E3.5M x 4-6 sets:

– 200m run

– 6 toes to bar

– 6 ground to overhead (115/75)

*RX+ use 135/95

Wednesday 8/18

Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 thrusters (BB/DB)

– 10 pull-ups

– 8 up/downs

Station 2:

– 400m row

– 12 alternating DB snatch 

– 10 sit-ups

– 8 box step overs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 thrusters (75/55)

– 12 pull-ups

– 9 burpees over the barbell

Station 2:

– 500/400m row

– 15 alternating DB snatch (50/35)

– 12 sit-ups

– 9 box jump overs (24/20”)

Thursday 8/19

Fitness & Performance

A) E4M x 4 sets:

– 6-10 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 6-10 DB lat pull-overs

– 6-10 seated DB lateral raise

Fitness

B) EMOM x 10-20 sets:

– 3 up/down DB devil press

– 4 reverse lunges w/ DBs if able

– 5 bench/box dips 

Performance

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 4 DB reverse lunges

– 5 dips 

Friday 8/20

Fitness & Performance

A) E3M x 4 sets

– 6-10 overhead press

– 6-10/side bent over row

– 6-10 banded no moneys

B) Strength option

3-4 sets for quality:

– 12-16 DB floor press w/ pause

– 8/side rear foot elevated split squats

– 1 lap reverse sled power pulls

– 8-12 hannging leg raise (straight or bent knee)

OR

Contitioning option

6 rounds for time:

– 250/200m row

– 200m row

R90S

Saturday 8/21

Fitness

TBA

Performance

TBA

Sunday 8/22

10-12pm Open Gym

We are pumped to formally announce the newest addition to our coaching staff… Long time member, Rob Daffin.

A little bit more about Rob:

“Since high school, fitness has been a part of my life where I played the big 4; football, baseball, basketball, and track. Luckily, my high school was small enough that an average size dude like me could make the teams. I was involved in martial arts and weight training during college and continued to lift at various globo-gyms for years after. When I discovered CrossFit I was originally attracted to the idea of learning the Olympic lifts but over the past 7 years my interest has expanded to all of the different modalities of fitness and ways to challenge myself in this sport/lifestyle. CrossFit has opened many doors for me: I’ve done obstacle course races like the Spartan Beast and Tough Mudder, started stair climbing groups at work, competed at local CrossFit competitions as well as the CrossFit Open most years. In 2019 I decided to get my level 1 certification so that I could elevate my involvement and contribution through coaching. Right now I’m training for the Hotter than Hell Hundred cycle race in August. I am a strict vegetarian and supplement my diet accordingly to support an athletic lifestyle. I do quite a bit of reading and research around nutrition so I’m always up for those discussions. I love this sport and the community here at East Dallas CrossFit. It’s been my gym home for more than 5 years. The coaching staff and members are friendly, knowledgeable, and always helpful. Come by for a class and see for yourself.”

Monday 8/9

Fitness

E2M x 8 sets (4 each, alternating)

Odd: 12-16 alternating DB box step-ups

Even: 6-8/side half kneeling landmine press

B) E3M x 4-8 sets:

– 12/9 or 10/7 cal row

– 6 double DB power cleans

– 24 double unders

Performance

A) E2M x 8 sets

– 1 clean

*Suggested loading: 50-60-70-75-80-85-90-90(+)%

B) E3M x 4-8 sets:

– 12/9 cal row

– 6 TnG power cleans

– 24 double unders

Pick a weight on cleans that is tougher but fluid

RX+ perform 15/12 cal row

Tuesday 8/10

Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 RKB swings

– 10 box jump overs

– 8 hanging knee raise / sit-ups

Station 2:

– 500/400m row

– 12 goblet squats

– 10 SA KB push press 3/3/3/3

– 8 up/downs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 RKB swings (53/35)

– 12 box jump overs (24/20”)

– 9 toes to bar

Station 2:

– 500/400m row

– 15 goblet squats

– 12 SA KB push press 3/3/3/3

– 9 burpees

*RX+ perform reps of 18-16-12

Wednesday 8/11

Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB Romanian deadlifts w/ 3011 tempo @ 50-60%

– 8-12/side half kneeling single arm lat pull-down

– 8-12 bent over reverse flys

B) EMOM x 10-20 sets:

– 3 strict pull-ups

– 5 push-ups

– 7 wallballs (20/14)

*Scale reps as needed 

*RX+ perform weighted pull-ups and ring dips

Thursday 8/12

Fitness & Performance

A) E3M x 4 sets

– 8-12 overhead press

– 8-12/side bent over row

– 8-12 banded no moneys

*Compare to 8/3

Fitness

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 DB push press

– 45-36-27-18-9 single unders

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 shoulder to overhead (155/75, 95/65, 75/55)

– 45-36-27-18-9 double unders

R60S

Friday 8/13

Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats @ 3111 tempo

– 12-16 alternating top down DB incline press

– 8/side half kneeling pallof press

Performance

A) E3M x 5 sets:

– 4-6 front squats

*Increase load from last week.

B) Strength option

3-4 sets:

– 8-12 BB hip thrusts 

– 8-12 RIR dips (weighted/BW/scaled)

– 1 lap forward sled drag or push

– 16 alt KB gorilla rows

C) Conditioning option

4 rounds for times:

– 500/400m row

– 400m run (sub bike for double row distance)

R2.5M

*Keep pace consistent every round

Saturday 8/14

Fitness

TBA

Performance

TBA

Sunday 8/15

10-12pm Open Gym

Monday 8/2

Fitness & Performance

A) E3M x 3 sets:

– 8-12 BB Romanian deadlifts w/ 3011 tempo @ 50-60%

– 8-12/side half kneeling single arm lat pull-down

– 8-12 bent over reverse flys

Fitness

B) 5 rounds for time:
– 200m run

– 6 double DB hang power cleans

– 6 reverse lunges (w/ DBs in farmers hold)

– 6 up/downs

R60S between rounds

Performance

B) 5 rounds for time:
– 200m run

– 6 hang power cleans (115/75, 95/65, 75/55)

– 6 front rack reverse lunges

– 6 burpees over the barbell

R60S between rounds

RX+ perform reps of 8.

Tuesday 8/3

Fitness & Performance

A) E3M x 4 sets

– 8-12 overhead press

– 8-12/side bent over row

– 8-12 banded no moneys

*Compare to 7/26

Fitness

B) EMOM x 10-20 sets:

– 2 DB devil press

– 4 hanging knee raise

– 6 box step-ups

Performance

B) EMOM x 10-20 sets:

– 3 DB devil press (35/25s)

– 3 toes to bar

– 3 box jump overs (24/20”)

RX+ perform 3-4-5.

Wednesday 8/4

Fitness

E8M x 4-5 sets:

– 250/200m row

– 12 wallballs

– 10 alt DB snatch

– 200m run

– 8 pull-ups

– 6 up/downs

Performance

E8M x 4-5 sets:

– 250/200m row

– 15 wallballs (20/14)

– 12 alt DB snatch (53/35)

– 200m run

– 9 pull-ups

– 6 burpees over rower

RX+ perform with reps of 20-16-12-8

Thursday 8/5

Fitness

A) E3M x 4 sets:

– 6-10 front squats

– 12-16 DB renegade rows

– 16-20 leg lifts over DB

B) 10 min AMRAP:

– 1 DB squat clean 

– 5 push-ups (elevated if needed)

– 20 single unders

Performance

A) E3M x 4 sets:

– 6-10 front squats

*Increase load from last week.

B) 10 min AMRAP:

– 1 squat clean (115/75)

– 5 HR push-ups

– 20 double unders

*Increase cleans by 1 rep each round

RX+: 135/95 & 5 ring dips

Friday 8/6

Fitness & Performance

A) E4M x 4 sets:

– 2 RIR DB pause bench press

– 8-12 bent over BB rows

– 8-12 band pull aparts

B) Strength option

3-4 sets:

– 8/side DB/KB box step ups

– 8/side seated DB/KB single arm presses

– 1 lap lateral sled drag

– 8-12 tough ring rows

C) Conditioning option

For time:

– 1000/800m row

– 800m run (sub bike for double row distance)

– 750/600m row

– 600m run

– 500/400m row

– 400m run

– 250/200m row

– 200m run

*sub bike for double row distance

Saturday 8/7

Fitness

TBA

Performance

Sunday 8/8

10-12pm Open Gym

pic

Monday 7/26

Fitness & Performance

A) E3M x 3 sets

– 8-12 overhead press

– 8-12/side bent over row

– 8-12 banded no moneys

Fitness

B) E4M x 4-6 sets:

– 400m run

– 8 BB/DB push press

Performance

B) E4M x 4-6 sets:

– 400m run

– 5 shoulder to overhead

*Choose a weight that is tough but UB.

Tuesday 7/27

Fitness

A) E4M x 3 sets:

– 8-12 front squats

– 12-16 DB renegade rows

– 16-20 leg lifts over DB

*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.

B) E3M x 4-7 sets

– 12/9 or 10/7 cal row

– 5 DB hang squat cleans

– 20 single unders

Performance

A) E4M x 3 sets:

– 8-12 front squats

*Use heaviest weight from last week.

B) E3M x 4-7 sets

– 12/9 cal row

– 3 TnG full cleans

– 20 double unders

RX+: 15/12 cal row 

Wednesday 7/28

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 8-12 dips

– 8/side side plank DB powell raise

*heavier than last week

B) 10 rounds for time:

– 8 RKB swings

– 6 push-ups (elevate if needed)

– 4 hanging knee raise / lemon squeeze / abmat sit-up

– 2 box step-overs (w/ KB if able)

Performance

A) E2.5M x 5 sets:

– 2-3 deadlifts @ 80-90%

B) 10 rounds for time:

– 9 RKB swings (53/35)

– 7 push-ups

– 5 toes to bar

– 3 box jump-overs (24/20”)

Thursday 7/29

Fitness

E8M x 4-5

– 200m row

– 16 DB SA hang power clean (4/4/4/4)

– 12 goblet squats

– 200m run

– 8 strict pull-ups

– 4 burpees

Performance

E8M x 4-5

– 250/200m row

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

– 16 goblet squats

– 200m run

– 12 pull-ups

– 8 burpees

Friday 7/30

Fitness

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

Odd: 12-16 alternating DB box step-ups

Even: 6-8/side half kneeling landmine press

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause clean

Sets 5-8: 1 clean

*Pause 2 counts at knee

B) Strength Option

3-4 sets for quality:

– 8-12 BB RDLs @ 50-60%

– 8-12 dips (weighted/BW/scaled)

– 1 lap heavy sled drag (forward down/reverse back) 

– 16-10 alt DB bicep curls

OR

Conditioning Option

C) 2K for time trial

Saturday 7/31

Fitness

TBA

Performance

TBA

Sunday 8/1

10-12pm Open Gym

Monday 7/19

Fitness

A) E4M x 3 sets:

– 8-12 front squats

– 12-16 DB renegade rows

– 16-20 leg lifts over DB

*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.

B) 10 rounds for time:

– 8 wallballs (20/14)

– 16 single unders 

– 4 strict pull-ups

Performance

A) E4M x 3 sets:

– 8-12 front squats

*Day 1 of front squat cycle

B) 10 rounds for time:

– 10 wallballs (20/14)

– 20 double unders 

– 5 strict pull-ups

Tuesday 7/20

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 8-10 DB floor press w/ pause

– 8-10 bent over reverse flys (5-10lbs)

B) E3M x 4-7 sets:

– 12/9 cal row

– 12 RKB swings 

– 9 dips

Performance

A) E2.5M x 6 sets:

– 3 deadlifts @ 80-85%

B) E3M x 4-7 sets:

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 dips

*RX+ perform 20/15 cal row, 15 RKB swings, 10 dips

Wednesday 7/21

Fitness

E8M x 4-5 sets:

– 400m run

– 12 DB/BB thrusters

– 9 hanging knee raise

– 9 box step-overs

– 6 DB up/down devil press

*Sub in lemon squeezes or abmat sit-ups if needed

Performance

E8M x 4-5 sets:

– 400m run

– 15 thrusters (75/55)

– 12 toes to bar

– 9 box jump overs (24/20”)

– 6 DB devil press

RX+ complete reps of 20-16-12-8

Thursday 7/22

Fitness

A) E2MOM x 8 sets

– 6-8 B-stance KB/DB Romanian deadlifts 

– 8-10 half kneeling BB landmine press

*switch sides every set for 4 sets/side

B) For time:

– 1000m row

– 30 SA DB hang power cleans (5/5/5/5/5/5)

– 25 up/downs

– 20 strict pull-ups

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans

Sets 5-8: 1 clean

B) For time:

– 1000m row

– 30 power cleans (135/95)

– 20 burpee pull-ups

*RX+ complete 15 bar MUs

Friday 7/23

Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 10-15 DB bench press

– 10-15 bent over BB rows

– 30 sec side plank R

Even sets:

– 10-15 ring rows

– 10-15 medball hamstring curls

– 30 sec side plank L

Performance

A) E2.5M x 6 sets:
– 2-3 bench press @ 80-90%

– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 7/16 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 20 KB walking lunges

– 10-15 seated DB press

– 10-15 BB good mornings

– 10-15 seated leg raise (over & back = 1 rep)

OR

Conditioning Option

3-5 sets:

– 1000/800m row

R2M

Saturday 7/24

Fitness

TBA

Performance

TBA

Sunday 7/25

Open Gym 10-12pm

Monday 7/12

Fitness

A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-12 DB/KB lat pull-overs

*heavier than 7/2

B) For time:

– 600m run

– 50 RKB swings (53/35)

– 400m run

– 30 DB walking lunges (35/25s)

– 200m run

– 10 up/down DB devil press

*Scale run to 400-300-200 if needed

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-90%

*heavier than 7/2

B) For time:

– 600m run

– 60 RKB swings (53/35)

– 400m run

– 40 DB walking lunges (35/25s)

– 200m run

– 20 DB devil press

Tuesday 7/13

Fitness

E8M x 4-5 sets:

– 400m row 

– 15 wallballs

– 10 alt. DB snatch

– 5 box step overs

– 5 up/downs

Performance

E8M x 4-5 sets:

– 500/400m row or 1000/800m bike

– 16 wallballs (20/14)

– 12 alt. DB snatch (50/35)

– 8 box jump overs (24/20”)

– 4 burpees over the rower

RX+ complete reps of 20-16-12-8

Wednesday 7/14

Fitness

A) E2MOM x 8 sets

– 5 BB Romanian deadlifts @ 3011 tempo

After odd sets:

– 5/side half kneeling DB press @ 3011 tempo

After even sets:

– 5/side SA ring row w/ reach

B) 5 rounds for time:

– 200m run

– 10 SA DB hang clean & jerks (5/5)

– 30 single unders

R60S

Performance

A) E2M x 8 sets:

– 1 clean + 1 jerk

*Pick a style of both movements and stick to it throughout all sets

B) 5 rounds for time:

– 200m run

– 5 TnG clean & jerks @ 60-70% of part A

– 30 double unders

R60S

Thursday 7/15

Fitness

E2.5M x 6 sets
– 3-4 bench press w/ 32X1 tempo

After odd sets:

– 8-12 ring rows w/ pause

After even sets:

– 8-12 DB lat pull-overs

*Heavier than 7/8

B) 10 to 1 for time:

– double KB deadlifts

– push-ups (elevated if needed)

– hanging knee raise / lemon squeeze / sit-ups

Performance

A) E2.5M x 6 sets:
– 2-3 bench press @ 80-87.5%

– 4-6 strict ring pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 7/8 

B) 10 to 1 for time:

– double KB deadlifts (53/35)

– push-ups

– toes to bar

RX+: 70/44 KB w/ deficit push-ups

Friday 7/16

Fitness & Performance

A) E5M x 3 sets:

– 2 RIR DB incline press w/ pause

– 8/side KB rear foot elevated split squat

– 8-12 bent over BB row w/ pause

*Set up bench on 20” box for press. Take off for RFESS.

B) Strength Option

3-4 sets for quality:

– 10-15 OH BB seated tricep extensions 

– 10-15/side SA DB preacher curl (bench on 24”)

– 1 lap/arm suitcase carry

– sled push x 1 length

OR

Conditioning Option

3-5 sets:

– 1000/800m row

R2.5M

Saturday 7/17

Fitness

TBA

Performance

TBA

Sunday 7/18

Open Gym 10-12pm