The 2020 CrossFit Open begins this week! What does that mean? Simply put, the Open comes around once a year (usually) and is comprised of 5 workouts spread out over 5 weeks that people from around the world all do together. Workouts are released on Thursday evenings at 7pm Central time and must be completed by Monday evenings at 7pm.

We’ll be doing the workouts each week in class on Fridays. If you want to make it official and compare yourself to others in our city, state, country and globally, you’ll have to sign up HERE under our gym. If you sign up officially, complete each workout and submit your score every week, you’ll be entered into a drawing to win something special!

There will be multiple scaled versions of each workout so everyone can participate! We hope to see you in class on Fridays taking on each WOD. If you can’t make class times there will be open gym times on Saturdays and Sundays at 10am!

Let’s do it!

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Monday 10/7 

A) E4M x 3 sets:

– 16 alternating DB/KB weighted step-ups

– 10 DB curl and presses

– 10 bent over reverse laterals

 

B) 15 min AMRAP:

– 15 cal row

– 12 abmat sit-ups

– 9 abmat sit-ups

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 72%

Sets 2&3: 10 back squats @ 66%

B) CrossFit Games Workout 19.1

15 min AMRAP:

– 19 wallballs

– 19 cal row

 

Tuesday 10/8 

Fitness

A) E4M x 4 sets – Spoto bench press

– 10 DB bench press @ 65%

– 10 ring rows

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches

– 10/7 push-ups

 

Performance

A) E4M x 4 sets

– 10 spoto bench press @ 65%

– 5-10 strict ring pull-ups

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 10/7 HR push ups

*RX+ perform 3 strict handstand push-ups + 3 kipping handstand push-ups

 

Wednesday 10/9 

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 goblet squats @ 3011 tempo + 12 plank rows

Station 2: 10 supine medball curls + 30 seconds of flutter kicks

 

B) 7 min AMRAP:

– 1 DB hang clean + push press

– 1 hanging knee raise

*Increase by 1 rep each round.

 

Performance

A) E2MOM x 8 sets:

– 1 pause clean (@ knee) + 1 clean + 1 jerk

 

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean & jerk (135/95)

– 3 toes to bar

*Increase by 3 reps each round

 

Fitness & Performance

C) 3 sets for quality

– 12-15 overhead BB/DB tricep extensions

– 12-15 ring bicep curls

 

Thursday 10/10 – conditioning

Fitness

E8MOM x 4-5 sets

– 400m row

– 20 RKB swings 

– 16 lunges (weighted if able) 

– 12 strict pull-ups

– 50 single unders (sub 40 lateral line hops)

 

*Switch up the order every set.

 

Performance

E8MOM x 4-5 sets

– 500/400m row

– 20 RKB swings (53/35)

– 15 pull-ups 

– 10 front rack reverse lunges (115/75)

– 40 double unders

 

*Switch up the order every set.

 

Friday 10/11

Fitness & Performance

CrossFit Open Workout 20.1

(Announced Thursday evening at 7:00pm)
Saturday 10/12

Fitness

TBA

Performance

TBA

 

Sunday 10/13

8am Endurance

10-12pm Open Gym

Monday 9/30

Fitness

A) E4M x 4 sets – bench press

– 10 bench press (try and build or maintain weight) 

– 8/side bent over DB rows

 

B) 5 rounds for time:

– 200m run

– 12 RKB swings 

– 9/7 push-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 72%

Sets 2-4: 10 @ 65%

*After every set perform 8/side bent over DB rows.

 

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 HR push-ups

RX+ sub 6/6 (12 total) KB snatches for swings.

 

Fitness & Performance

C) 3 sets for quality:

– 20 alternating DB curls

– 10 reps of delt triad (front raise, lateral raise, overhead press)

 

Tuesday 10/1

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 4/side landmine goblet squat to single arm thruster + 8 ring rows

Station 2: 8 DB/KB Romanian deadlifts + 8 lemon squeezes

 

B) For time:

– 40/30 cal row

– 30 wall balls

– 15 double DB hang power cleans

– 30/22 cal row

– 25 wallballs

– 12 double DB hang power cleans

– 20/15 cal row

– 20 wall balls

– 9 double DB hang power cleans

 

Performance – clean and jerk complex

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean + 1 jerk

 

B) For time:

– 50 cal row

– 40 wall balls

– 15 power cleans (115/75)

– 40 cal row

– 30 wallballs

– 12 power cleans (155/105)

– 30 cal row

– 20 wall balls

– 9 power cleans (185/125)

 

Scaled weights: 95/65, 115/75, 135/85

 

Wednesday 10/2

Fitness

E8MOM x 4-5 sets:

– 400m run 

– 10 double KB front squats

– 15 sit-ups

– 20 single arm DB push press (10/arm)

– 50 single unders (sub 40 lateral line hops)

 

Performance

E8MOM x 4-5 sets:

– 400m run

– 10 front squats @ 30%

– 15 toes to bar

– 20 single arm DB push press (10/arm)

– 40 double unders

 

*Try and keep pacing the exact same while also switching the order of movements every set.

 

Thursday 10/3

Fitness

A) E3M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8 L-seated DB press

– 8 alternating DB plank row

 

B) E3MOM x 4-7 sets:

– 250/200m  or 200/150mrow

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 76%

Sets 2-4: 8 @ 70%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 chest to bar pull-ups

 

*Goal is to keep pacing the same set to set

 

Friday 10/4

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 12 BB hip thrusts + 12 upright DB or KB rows

Station 2: 20 sec side plank / side 

 

Performance

A) E2MOM x 8 sets:

– 1 power snatch + overhead squat + hang snatch

*Catch the hang snatch in full squat if able.

 

Fitness & Performance

B) 3 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 seated BB press

– 2 laps suitcase carry (1 lap/arm)

– 8-12 reverse flys on rings (sub bent over w/ DBs)

 

Saturday 10/5

Fitness

TBA

 

Performance

TBA

 

Sunday 10/6

8am Endurance

10-12pm Open Gym

Please join us for our EDCF to Deep Ellum Brewing Co. bike ride going down this Saturday. Meet us at the gym at 12pm and we’ll ride as a group along the Santa Fe Trail (4.5 miles). Don’t have a bike? No worries. Just meet us at the brewery around 12:30pm.

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Monday 9/23

Fitness

2 sets total…

4 min AMRAP:

– 4 DB devil presses (35/25)

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag/medball weighted reverse lunges 

R2M

4 min AMRAP:

– 8 box step-ups 

– 8 push-ups 

R2M

Performance

2 sets total…

4 min AMRAP:

– 4 DB devil presses (35/25)

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag weighted reverse lunges (60/30)

R2M

4 min AMRAP:

– 4 box jumps + step down (24/20”)

– 8 HR push-ups 

R2M

 

Tuesday 9/24

Fitness

A) E2MOM x 5 sets:

– 12 DB reverse lunges

– 8/side half kneeling BB landmine press

B) For time:

– 50/35 cal row

– 30 SA DB hang clean + jerk (15/side in sets of 5)

– 15 burpees

*10 minute time cap.

Performance

A) EMOM x 10 sets:

– 1 power clean + jerk

*Build to a heavy and technically sound weight. 

B) For time:

– 60/45 cal row

– 30 power clean + push jerk (135/95)

– 15/12 strict handstand push-ups

*10 minute time cap.

 

Wednesday 9/25

Fitness

A) E3M x 4 sets – deadlift

– 8 deadlifts @ moderately heavy weight

– 8/side half kneeling pallof presses

– 8-12 hanging knee raises

B) Three rounds for time of

– 15 RKB swings 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 60 single unders

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

B) Three rounds for time of

– 15 RKB swings (53/35)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters (35/25)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 40 double unders

 

Thursday 9/26

Fitness

A) E2MOM x 4 sets each:

Station 1: 8 seated BB/DB presses + 8 single arm ring rows R

Station 2: 15-20 banded good mornings + 8 single arm ring rows L

B) 3MOM x 4-6 sets:

– 250/200m or 200/150m row

– 8 alternating DB snatches

– 6 strict pull-ups

– 4 burpees (sub NPU burpees)

*RX+ perform chest to bar pull-ups.  

Performance

A) E90S x 10 sets – split jerk

Sets 1-3: 2 @ 60-75%

Sets 4-6: 2 @ 75-85%

Sets 7-10: 1 @ 85-90%

B) 3MOM x 4-6 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 6 pull-ups

– 6 burpees over the barbell

*RX+ perform chest to bar pull-ups. 

 

Friday 9/27

Fitness

A) E4M x 3 sets:

– 10 back squats (moderate weight, perfect form

– 10 KB upright rows

– 10 DB bent over reverse laterals

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68-72%

Sets 2&3: 10 back squats @ 65%

Fitness & Performance

B) 3 sets for quality:

– 10-15 tempo push-ups @ 1111

– heavy sled drag down and back

– contralateral carry (farmer’s/waiter’s carry)

 

C) 2 sets of Arm Farm

 

Saturday 9/28

Fitness

TBA

Performance

TBA

 

Sunday 9/29

8am Endurance

10-12pm Open Gym

Monday 9/16

Fitness

A) EMOM x 4 sets each

1: 8-12 BB hip extensions @ 20X1 tempo

2: 16 alternating DB bench press

3: 20 sec/side side plank

 

B) 3 rounds for time

– 10 single arm DB push press – R (55/35 lbs)

– 10 single arm DB push press – L

– 15 foot anchored sit-ups

– 20 alternating goblet hold reverse lunges

– 50 double 5 single unders

 

Performance

A) E90S x 8 sets:

– 2 (TnG power clean + jerk)

 

B) 3 rounds for time

– 10 single arm DB push press – R (55/35 lbs)

– 10 single arm DB push press – L

– 15 toes to bar

– 20 alternating goblet hold reverse lunges

– 50 double unders

 

Tuesday 9/17

Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight

– 12-15 inverted BB rows

– 20 hollow rocks

 

B) E5MOM x 3-4 sets:

– 400m run

– 15 RKB swings

– 10 NPU burpee box step overs

 

Performance

A) E4M x 3 sets – deadlift

Set 1: 10 @ 70-74%

Sets 2&3: 10 @ 66%

 

B) E6MOM x 3 sets @ 80-90%:

– 400m run

– 20 RKB swings (53/35)

– 10 burpee box jump overs

RX+ use 70/44.

 

Wednesday 9/18

Fitness

A) E2MOM x 8 sets:

– 5 strict press + 5 push press

– 10 single leg hip extensions (switch legs each set, add weight if needed)

 

B) E4MOM x 4-6 sets

– 250/200m or 200/150m row

– 12 alternating DB snatch

– 9 push-ups

– 6 strict pull-ups

 

Performance

A) E2MOM x 8 sets:

Sets 1-4: 3 split jerks 60-75%

Sets 5-8: 2 split jerks 75-85%

*Pause 2-3 counts in receiving position on first rep of sets 1-4.

 

B) E4MOM x 4-6sets

– 250/200m row

– 12 alternating DB snatch

– 9 HR push-ups

– 6 chest to bar pull-ups

RX+ perform 2-4 ring or bar MUs in place of pull-ups.

 

Thursday 9/19

Fitness

A) E4M x 3 sets:

– 12-15 lateral lunges – R

– 6/side Turkish get-up sit-ups – R

– 12-15 lateral lunges – L

– 6/side Turkish get-up sit-ups – L

*Add weight to lateral lunges through DB/KB goblet hold

 

B) For time:

– 800m or 600m run

– 40 thrusters (DB or BB)

– 800m or 600m run

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68%

Sets 2&3: 10 back squats @ 64%

 

B) For time:

– 800m run

– 40 thrusters (95/65)

– 800m run

RX+ use 115/75.

 

Friday 9/20

Fitness

A) E4M x 4 sets

– 10 bench press

– 8-12 banded chest to bar pull-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 68-72%

Sets 2-4: 10 @ 62.5%

*After every set perform 8-12 banded chest to bar pull-ups

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap heavy sandbag carry (add 5 squats on each end, 15 total)

– 12-15 bent over BB rows

– 20-30 banded hamstring curls

 

C) 3 sets for quality:

– 21 gun salute (DB/BB)

– 12-15 DB tricep kickbacks 

 

Saturday 9/21

Fitness

 

TBA

Performance

 

TBA

 

Sunday 9/22
8am Endurance

10-12pm Open Gym

Monday 9/9

Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight (heavier than 8/30)

– 15-30 seconds L-sit or high knee hold

– 10 L seated band rows

 

B) E3MOM x 4-6 sets

Minute 1: 12/9 or 10/7 cal row

Minute 2: 10-15 wallballs

Minute 3: 20 double unders + 5-10 push ups

 

Performance 

A) E4M x 3 sets – deadlift

Set 1: 10 @ 68-72%

Sets 2&3: 10 @ 64%

 

B) E3MOM x 4-6 sets:

Minute 1: 12/9 cal row

Minute 2: 15 wallballs (20/14)

Minute 3: 20 double unders + 5-10 ring dips

RX+ row 15/12

 

Tuesday 9/10

Fitness

A) E2MOM x 8 sets:

– 5 strict presses

– 8 DB bent over rows (switch arms each set, 4 each)

 

B) 12 min AMRAP:

– 200m row

– 8 DB push press

– 8 hanging knee raises / lemon squeezes 

 

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause

 

Performance 

A) E2MOM x 8 sets:

– 3 split jerks building from 60-80%

*Pause 2-3 counts in receiving position on first rep of each set. 

 

B) 12 min AMRAP:

– 200m row

– 8 shoulder to overhead

– 8 toes to bar

 

C) 3 sets:

– 16 alternating elevated psoas marches

– 8 alternating bird dog with pause

 

Wednesday 9/11

Fitness

A) E4M x 3 sets:

– 12-15/side rear foot elevated split squat

– 6/side Turkish get-up sit-ups

 

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 8 strict pull-ups

– max effort DB box step ups

R2M

 

Performance 

A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 66-70%

Sets 2&3: 12 back squats @ 62%

 

B) 4 total sets, against a 3 minute running clock:

– 400m run

– 10 pull-ups

– max effort power cleans in remaining time (115/105)

R2M

 

Thursday 9/12

Fitness

A) E4M x 4 sets

– bench press

– 8-12 DB lat pull-overs

– 30 sec flutter kicks

 

B) For time:

– 18 burpees

– 18 alternating single arm snatches

– 14 burpees

– 14 alternating single arm snatches

– 10 burpees

– 10 alternating single arm snatches

 

C) 3 sets:

– 12-15 BB weighted hip extensions

– 12-15 DB curls

 

Performance 

A) E4M x 4 sets – bench press

Set 1: 

Sets 2-4: 

*After every set perform 8-12 DB lat pull-overs

 

B) For time:

– 18 burpees

– 18 alternating single arm snatches (50/35ish)

– 14 burpees

– 14 alternating single arm snatches

– 10 burpees

– 10 alternating single arm snatches

 

C) 3 sets:

– 12-15 BB weighted hip extensions

– 12-15 DB curls

 

Friday 9/13

Fitness

5 min AMRAP:

– 6 DB SA hang power clean + jerk (5/side)

– 6 hanging knee raise

R2.5M

5 min AMRAP:

– row 800/600m 

– AMRAP burpees

R2.5M

5 min AMRAP:

– 30 single unders (sub 30 lateral line hops or 20 jumping jacks)

– 6 sandbag/goblet squats

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP wallballs in remaining time

R2.5M

5 min AMRAP

– 6 box step-ups

– 6 KB swings

 

Performance 

5 min AMRAP:

– 6 DB SA hang power clean + jerk (3/side @ 50/35ish)

– 6 toes to bar

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP burpees over erg in remaining time

R2.5M

5 min AMRAP:

– 30 double unders

– 6 sandbag front squats

R2.5M

5 min AMRAP:

– row 1000/800m 

– AMRAP wallballs in remaining time (20/14)

R2.5M

5 min AMRAP

– 6 box jump overs (24/20”) – step down

– 6 KB swings (53/35)

 

Saturday 9/14

Fitness

TBA

 

Performance 

TBA

 

Sunday 9/15

8am Endurance

10-12pm Open Gym

Monday 9/2 – (8 & 9am only)

Happy Labor Day!

 

Fitness

“Hot Shots 19-ish”

6 rounds for time:

– 30 air squats

– 19 RKB swings

– 7 strict pull-ups

– 400m run

*40 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

*40 minute time cap

 

Tuesday 9/3

Fitness

A) E4M x 3 sets:

– 12-15/side front foot elevated lunge

– 8/side wide stance diagonal woodchoppers

 

B) AMRAP in 14 minutes:

– 80 single-unders

– 20 DB push press

– 20 goblet or air squats

 

Performance

A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 64-68%

Sets 2&3: 12 back squats @ 60%

 

B) AMRAP in 14 minutes:

– 40 double-unders

– 20 push press (95/65)

– 20 front squats (95/65)

 

Wednesday 9/4

Fitness

A) E4M x 4 sets

– 16 alternating piston bench press (top down)

– 8-12 supinated pull-ups

– 8-12 hollow rocks

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 10 perfect push-ups

– 20 sit-ups

– 30 RKB swings

 

Performance

A) E4M x 4 sets – bench press

Set 1: 12 @ 68%

Sets 2-4: @ 62%

*After every set perform 8-12 supinated pull-ups

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 10 strict handstand push-ups or L-seated DB press

– 20 toes to bar

– 30 perfect push-ups

 

Thursday 9/5

Fitness

6 min AMRAP:

– 8 DB push press

– 8 alternating DB box jump step up

R3M

6 min AMRAP:

– 8 reverse sandbag weighted lunges

– 8 NPU burpee + sandbag/medball to shoulder (alternating)

R3M

6 min AMRAP:

– 8 KB swings

– 8 lemon squeezes

R3M

6 min AMRAP:

– 8 alternating DB snatch 

– 8 wallballs 

 

Performance

6 min AMRAP:

– 8 DB push press (35/25)

– 8 box jumps w/ step down (24/20”)

R3M

6 min AMRAP:

– 8 reverse sandbag weighted lunges

– 8 NPU burpee + sandbag to shoulder (alternating)

R3M

6 min AMRAP:

– 8 KB swings (53/35)

– 8 lemon squeezes

R3M

6 min AMRAP:

– 8 alternating DB snatch (50/35)

– 8 wallballs (20/14)

 

Friday 9/6

Fitness

A) EMOM x 4 sets each

1: 8-12 BB hip extensions @ 20X1 tempo

2: 15-30 sec accumulated hanging high knee hold

3: 16 alternating seated DB press

 

Performance

A) E90S x 8 sets:

– 3 TnG power clean + jerk

*Work on moving the barbell efficiently rep to rep. Build in weight 

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap / arm suitcase carry

– 1 lap lateral sled drag

– 20-30 banded hamstring curls

 

C) 3 sets for quality:

– 21 gun salute (DB/BB)

– 12-15 DB tricep kickbacks 

 

Saturday 9/7

Fitness

TBA

 

Performance

TBA

 

Sunday 9/8

8am Endurance

10-12pm Open Gym

Monday 8/26

Fitness

A) E4M x 3 sets:

– 8/side DB weighted step-ups (knee height)

– 16 elevated alternating psoas banded march

– 8/side wide stance banded twist

 

B) AMRAP in 12 minutes:

– 6 DB push press

– 8 hanging knee raises / sit-ups

– 12 KB goblet hold reverse lunges

 

Performance

A) E4M x 3 sets – back squats
Set 1: 12 back squats @ 60-64%

Sets 2&3: 12 back squats @ 58%

 

B) AMRAP in 12 minutes:

– 4 strict handstand push-ups

– 8 toes to bar

– 12 KB goblet hold reverse lunges (53/35)

 

Tuesday 8/27 

Fitness

A) E4M x 4 sets 

– 12 BB bench press

– 12 bent over BB rows @ 2011 tempo

 

B) E5M x 3-4 sets:

– 400/350m row

– 10-20 RKB swings

– 10-20 push-ups

 

Performance

1. A) E4M x 4 sets – bench press

Set 1: 12 @ 60-64%

Sets 2-4: @ 58%

*After every set perform 12 bent over BB rows @ 2011 tempo

 

B) E5M x 3-4 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 20/15 HR push-ups

 

Wednesday 8/28

Fitness

A) AMRAP in 8 minutes:

– 20/15 cal row

– 10 strict pull-ups

Rest 4 minutes

AMRAP in 8 minutes:

– 40 single unders (sub 30 lateral hops)

– 10 wallballs

Rest 4 minutes

AMRAP in 8 minutes:

– 200m run

– 10 burpees

 

B) 3 sets for quality:

– 10-15 inverted BB row

– 15-20 banded pull-apart 

 

Performance

A) AMRAP in 8 minutes:

– 20/15 cal row

– 10 chest to bar pull-ups

Rest 4 minutes

AMRAP in 8 minutes:

– 30 double unders

– 10 wallballs (20/14)

Rest 4 minutes

AMRAP in 8 minutes:

– 200m run

– 10 burpees

 

B) 3 sets for quality:

– 10-15 inverted BB row

– 15-20 banded pull-apart 

 

Thursday 8/29 – 

Fitness

A) E2MOM x 6 sets (3 each, alternating)

Station 1: 8/side single leg DB weighted hip extensions + 30 second flutter kick

Station 2: 8/side half kneeling single arm DB press + 30 second super plank

 

B) For time:

– 600m run

– 14 DB hang power cleans

– 14 DB goblet hold box step up

– 400m run

– 12 DB hang power cleans

– 12 DB goblet hold box step up

– 200m run

– 10 DB hang power cleans

– 10 DB goblet hold box step up

 

Performance

A) E2MOM x 6 sets:

– 5 TnG power clean + jerk

*Work on moving the barbell efficiently rep to rep. Build in weight 

 

B) For time:

– 800m run

– 15 power cleans (115/75)

– 15 box jump overs (24/20”)

– 600m run

– 12 power cleans

– 12 box jump overs

– 400m run

– 9 power cleans

– 9 box jump overs

 

Friday 8/30 – 

Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight

– 10 alternating DB renegade rows

– 20 Russian twist w/ plate

 

Performance

A) E4M x 3 sets – deadlift

Set 1: 10 @ 64-68%

Sets 2&3: 10 @ 62.5%

 

Fitness & Performance

B) 3 sets for quality:

– 8-12 BB goodmornings @ 2011 tempo (wide or regular stance)

– 1 lap reverse sled drag power rows

– 12-16 alternating reverse lunge w/ double KB overhead hold (sub step-ups)

– 30-60 low ring or floor front leaning rest (FLR)

 

Saturday 8/31

Fitness

TBA

 

Performance

TBA

 

Sunday 9/1

8am Endurance – canceled

10-12pm Open Gym

Monday 8/19 

Fitness

A) E3M x 4 sets 

– 12 x DB or BB bench press

 

B) 5 rounds for time:

– 60 single unders 

– 20/15 perfect push-ups

– 10 strict pull-ups

 

C) 3 sets:

– 8/side bent over rows

– 12 DB lat pull-overs

 

Performance

A) E3M x 4 sets – bench press

Set 1: 12 @ 60-64%

Sets 2-4: @ 58%

 

B) 5 rounds for time:

– 50 double unders

– 20/15 perfect push-ups

– 10 strict pull-ups

 

C) 3 sets:

– 8/side bent over rows

– 12 DB lat pull-overs

 

Tuesday 8/20 – conditioning

Fitness  

A) E5M x 5-7 sets:

– 300 or 400m run

– 6/side DB single arm hang clean & jerk

– 12 weighted sit-ups

 

Performance

A) E5M x 5-7 sets:

– 400m run

– 6/side DB single arm hang clean & jerk (55/35)

– 8 toes to bar 

 

*Keep run pace within 5 seconds of each other

*Keep thrusters tough but UB. Goal is high total amount of weight lifted.

 

Fitness & Performance

B) 3 sets for quality:

– 8/side TGUP sit-up

– 10 bent over reverse flys

– 12 DB hammer curls

 

Wednesday 8/21

Fitness

A) E2M x 5 sets 

– 8 BB Romanian deadlifts

– 10 DB renegade rows 

 

B) For time:

– 60/45 cal row

– 40 RKB swings

– 20 burpee box step ups

 

Performance

A) E2M x 5 sets:

– TnG power clean clusters 1.1.1

*R10S between singles. Add weight each set.

 

B) For time:

– 75/50 cal row

– 25 power cleans (135/95, 115/75)

– 25 burpee box jump overs

 

Thursday 8/22

Fitness

A) EMOM x 5 sets each

Minute 1: 12 alternating DB standing presses (6/side)

Minute 2: 12 DB weighted glute bridge

 

B) E3MOM x 4-6 sets

– 200m run

– 6 double DB hang power snatch

– 6-8 strict pull-ups

 

Performance

A) EMOM x 10 sets:

– 1 push press

 

B) E3MOM x 4-6 sets

– 200m run

– 6 double DB hang power snatch (35/25)

– 8 pull-ups, 6 chest to bar pull-ups, 4/3 bar muscle ups

 

Friday 8/23

Fitness

A) EMOM x 5 sets

Minute 1: 8 double KB front rack squats

Minute 2: 8 DB bench press

Minute 3: 8 bent over BB rows

 

Performance

A) E90S x 10 sets:

– 1 front squats @ heaviest weight from last week

 

Fitness & Performance

B) 3-4 sets for quality:

– 1 lap heavy farmer’s carry

– tall kneeling vertical hand over hand sled pull

– 30 seconds heavy sandbag front loaded march

– 8-10 hamstring slide curls @ 20X1

 

Saturday 8/24

Fitness

TBA

 

Performance

TBA

 

12-3pm EDCF Pool Party

 

Sunday 8/25

8am Endurance

10-12pm Open Gym