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

Monday 7/5 – 7:45 & 9am only

Fitness – Hero WOD

“Little Whitten”

5 rounds for time with a partner:

– 22 KB swings

– 22 medball box step ups

– 400m run (together)

– 22 burpees

– 22 wallballs

Performance – Hero WOD

“Whitten”

5 rounds for time:

– 22 KB swings (70/44)

– 22 box jumps + step down (24/20”)

– 400m run

– 22 burpees 

– 22 wallballs (20/14)

Tuesday 7/6

Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 6/side half kneeling DB press

After even sets:

– 6/side SA split stance band row w/ pause

*RDLs heavier than 6/25

B) 5-6 rounds for quality:

– 7 double DB hang power clean + push press (fluid)

– 7 burpees over barbell (fast)

– 100m sprint 

*Slow walk/rest back to gym.

Performance

A) E2MOM x 8 sets

Sets 1-4: pause power clean* + power clean + jerk

Sets 5-8: power clean + jerk

*Pause 2 counts at knee.

B) 5-6 rounds for quality:

– 5 UB TnG power clean + push jerk

– 7 burpees over barbell

– 100m sprint

*Slow walk/rest back to gym.

*Add weight each set if able.

Wednesday 7/7

Fitness

E8M x 4-5 sets:

– 18 cal row

– 16 SA DB hang power clean (5-5-5-5 @ 35/25)

– 14 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 10 up/downs

Performance

E8M x 4-5 sets:

– 24/18 cal row

– 20 SA DB hang power clean (5-5-5-5 @ 35/25)

– 16 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 8 DB devil press

*switch order every round

Thursday 7/8

Fitness

E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-8 ring pull-ups (weighted, BW, or low ring w/ leg assist)

– 6-8 alternating deadbugs 

*Heavier than 6/29

B) For time:

– 400m run

– 24 push-ups

– 16 hanging knee raise

– 400m run

– 16 push-ups

– 12 hanging knee raise

– 400m run

– 8 push-ups

– 8 hanging knee raise

*Elevate push-ups as needed for full ROM

Performance

A) E3M x 5 sets:
– 3 bench press @ 80-87.5%

– 3-6 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/29

B) For time:

– 400m run

– 30/24 push-ups

– 20 toes to bar

– 400m run

– 20/16 push-ups

– 15 toes to bar

– 400m run

– 10/8 push-ups

– 10 toes to bar

*RX+ perform 9-7-5 ring or bar MUs

Friday 7/9

Fitness

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

Odd sets: 8 BB/sandbag good mornings + 12 alternating plank DB row

Even sets: 8 heel elevated goblet squat + 4/side deadbug w/ pause

Performance

A) E2MOM x 8 sets

– 1 snatch

*Receive in either full squat or power snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB Bradford press

– 12-16 alt. KB gorilla rows

– 12-16 banded Spanish squats

– 1 lap heavy sled drag

OR

C) Conditioning Option

4-5 sets:

– 1000/800m row

R3M

*Goal is to keep within 5 sec of 500m repeats.

Saturday 7/10

Fitness

TBA

Performance

TBA

Sunday 7/11

Open Gym 10-12pm

Monday 6/28

A) E2.5M x 6 sets:

– 3 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:

– 200m row

– 8 double DB hang power cleans

– 7 DB front squats

– 6 hanging knee raises

*Perform reps of 8-8-8 if able. 

Performance

A) E2.5M x 6 sets:

– 3 deadlifts w/ 32X1 tempo @ 75-80%

B) E3M x 4-7 sets:

– 250/200m row

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

– 7 front squats

– 6 toes to bar

*Goal is to keep BB movements UB.

*RX+ perform reps of 8-8-8.

Tuesday 6/29

A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/21

B) For time:

– 600m run

– 20 push-ups

– 20 medball box step overs

– 400m run

– 15 push-ups

– 15 medball box step overs

– 200m run

– 10 push-ups

– 10 medball box step overs

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 1-2 bench press @ 80-85%

– 4-8 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/21

B) For time:

– 600m run

– 40/32 push-ups

– 20 box jump overs

– 400m run

– 30/24 push-ups

– 15 box jump overs

– 200m run

– 20/16 push-ups

– 10 box jump overs

Wednesday 6/30

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets: 12-16 alternating double KB front rack reverse lunge

Even sets: 8-12 DB push press + 8-12 plate slide from plank (5-10lb)

B) 10 rounds for time:

– 4 alt. DB snatch 

– 3 pull-ups

– 2 burpees

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

*Receive in either full squat or power snatch.

B) 10 rounds for time:

– 3 power snatch (95/65)

– 3 pull-ups

– 3 bar facing burpees

*RX+ use 115/75

Thursday 7/1

Fitness

E8M x 4-5 sets:

– 400m row

– 16 double KB deadlifts

– 16 DB or BB push press 

– 16 abmat sit-ups

– 40 double unders

Performance

E8M x 4-5 sets:

– 500/400m row

– 20 double KB deadlifts (53/35)

– 20 push press (75/55)

– 20 abmat sit-ups

– 50 double unders

*switch order every round

Friday 7/2

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 6/24

Performance

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

*heavier than 6/24

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squats

– DB bench complex (4 regular, 8 alt. top down, 8 alt. bottom up, 4 regular)

– 8-16 BB or DB curls

– 8-16 banded face pulls

OR

Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R60S

*Goal is to hold the same pace as last week.

Saturday 7/3

Fitness

For time with a partner:

– 400m run together

– 40 DB/BB thrusters 

– 60 sit-ups

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

*Split all reps except run. One person working at a time.

Performance

For time with a partner

– 600m run (together)

– 40 thrusters (95/65, 75/55)

– 60 toes to bar

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

– 600m run (together)

*Split all reps except run. One person working at a time.

*RX+ complete 60 reps of everything.

Sunday 7/4 – July 4th

Gym Closed – Happy 4th!

Monday 6/14

Fitness

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

Station 1: 12-16 DB renegade rows

Station 2: 12-16 KB reverse lunges

B) 5 rounds for time:

– 200m run

– 6 double DB hang power snatch

– 8 DB box step overs

R60S

Performance

A) E2MOM x 8 sets

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

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

Sets 5-8: snatch

*Receive in either full squat or power snatch.

B) 5 rounds for time:

– 200m run

– 6 hang power snatch (95/65, 75/55, 65/45)

– 8 box jump overs (24/20”)

R60S

*RX+ use 115/75.

Tuesday 6/15

Fitness

E6M x 5 sets:

– 12 cal row

– 12 BB push press

– 12 SA DB hang power clean (4-4-4-4)

– 12 DB goblet squats

– 12 strict pull-ups

*switch order every round.

Performance

E6M x 5 sets:

– 16/12 cal row

– 16 shoulder to overhead (75/55)

– 16 SA DB hang power clean (4-4-4-4 @ 50/35)

– 12 DB goblet squats

– 12 pull-ups

*switch order every round.

*RX+ perform 20/16 cal row w/ 95/65 BB.

Wednesday 6/16

Fitness

A) E3M x 5 sets:
– 5 box squats w/ 32X1 tempo

– 6-8 DB seated Arnold press

– 8-10 banded straight arm lat pull-down

B) 3 sets: 

4 min AMRAP

– 10 wallballs

– 5 pull-ups

– 20 single unders

R60S 

*The second set perform reps of 8/4/16.

*The third set perform reps of 6/3/12.

Performance

A) E3M x 5 sets:
– 1 back squat w/ tempo 32X1 + 1-2 back squats @ 75-80%

*heavier than 6/7

B) 3 sets: 

4 min AMRAP

– 12 wallballs

– 6 pull-ups

– 24 double unders

R60S 

*The second set perform reps of 10/5/20.

*The third set perform reps of 8/4/16.

Thursday 6/17

Fitness

A) E2MOM x 8 sets

– 4 BB sumo deadlift high pulls 

After odd sets:

– 4/side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

B) 3 rounds for time:

– 400m run

– 12-9-6 double DB hang power clean + push press

– 6-9-12 up/downs

R60S

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 power clean + 2 push press + 1 jerk

Sets 3-4: 1 power clean + 1 push press + 1 jerk

Sets 5-8: 1 power clean + 1 jerk

*Build to a heavy set.

B) 3 rounds for time:

– 400m run

– 12-9-6 power clean + jerk (135/95, 115/75, 95/65)

– 6-9-12 burpees over the barbell

R60S

Friday 6/18

Fitness

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo

– 5-10 chaos push-ups

– 8/side split stance band row

Performance

A) E2.5M x 6 sets:

– 4 deadlifts w/ 32X1 tempo @ 70-75%

Fitness & Performance

B) Strength Option

3-4 sets for time:

– 8-12 heel elevated goblet squats w/ pause (heavy, heels on 25#)

– 8-12 DB floor press @ 3111 tempo

– 8-12 BB Romanian deadlifts @ 55-60%

– 8-12 strict ring or banded supinated pull-ups

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R90S

*Goal is to hold the same pace as last week.

Saturday 6/19

Fitness

TBA

Performance

TBA

Sunday 6/20

10-12pm Open Gym