Mark your calendars for our second annual EDCF Pool Party on Saturday, 8/24, at Jamie and Stephen’s house located at 5101 Victor St. from 12-3pm. It will be BYOB and we’ll be putting out potluck sign-up list this week. Be on the lookout!

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Monday 8/12

Fitness

A) E5M x 5-7 sets:

– 500/400m row

– 8 DB thrusters

– 8 strict pull-ups

 

B) 3 sets for quality:

– 8/side TGUP sit-up

– 10 bent over reverse flys

– 12 DB hammer curls

 

Performance

A) E5M x 5-7 sets:

– 500m row

– 8 thrusters

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

 

*Keep row pace within 5 seconds of each other

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

 

B) 3 sets for quality:

– 8/side TGUP sit-up

– 10 bent over reverse flys

– 12 DB hammer curls

 

Tuesday 8/13

Fitness

A) E3M x 4 sets 

– 8 BB Romanian deadlifts

– 8/side single arm DB bench press 

– 8-12 hanging knee raises

*Perform RDLs at 60-65% of 1RM DL if you know it. 

 

B) 3 rounds for time:

– 300 or 400m run

– 21 RKB swings

– 12 goblet hold box step ups

 

Performance

A) E3M x 4 sets:

– TnG power clean clusters 2.2.2

*R10S between 3’s. Add weight each set.

 

B) 3 rounds for time:

– 400m run

– 12 deadlifts (bodyweight) 

– 21 box jumps with a step down (24/20”)

 

Wednesday 8/14

Fitness & Performance

A) EMOM x 8 sets:

– 2 push press

*Build to a heavy but sharp set of 2. 

 

Fitness 

B) EMOM x 20-30 min

– 6 DB push press

– 5 sit-ups

– 4 burpees

 

Performance

B) EMOM x 20-30 min

– 6 push jerk (115/75)

– 6 toes to bar

– 6 burpees

 

Thursday 8/15

Fitness

A) EMOM x 4 sets

1: 10 weighted step-ups L

2: 10 weighted step-ups R

3: 10 BB bradford presses

4: 6-12 close grip push-ups

 

B) E3MOM x 4-6 sets:

– 12/9 or 10/7 cal row

– 10 double KB front squats

– 8 push ups

 

Performance

A) E2MOM x 8 sets:

– 2 front squats @ heaviest weight from last week

 

B) E3MOM x 4-6 sets:

– 15/12 cal row

– 12 double KB front squats

– 9/7 push ups

 

Friday 8/16

Fitness

A) EMOM x 5 sets

1: 8 DB incline press

2: 8-12 inverted BB row

3: 15 DB weighted glute bridges

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 x snatch

Sets 4-6: 2 x snatch

Sets 7-10: 1 x snatch

*Go off feel today, don’t worry about percentages.

 

Fitness & Performance

B) 3-4 sets for quality:

– 1 lap KB chaos waiters carry

– heavy sled drag (forward down, reverse back)

– 16 DB walking lunges + 16 DB death march (don’t put weights down between)

– 16 alternating extended plank KB pull-through

 

Saturday 8/17

Fitness 

TBA

 

Performance

TBA

 

Sunday 8/18

8am Endurance

10-12pm Open gym

Monday 8/5

Fitness

A) E3M x 3 sets 

– 8/side staggered stance DB/KB Romanian deadlifts

– 10/side heavy single arm KB swings 

– 10-20 sec L or high knee hang

 

B) E4MOM x 4-5 sets:

– 200 or 300m run

– 8 double DB hang power cleans (tough but UB)

– 12-16 wallballs

*Goal is to increase intensity every set.

 

Performance

A) E3M x 3 sets:

– TnG power clean clusters 3.3.3

*R10S between 3’s. Add weight each set.

 

B) E4M x 4-5 sets:

– 300m run

– 8 hang power cleans (tough but UB)

– 16 wallballs (20/14)

*Goal is to increase pace every set.

 

Tuesday 8/6

Fitness & Performance

A) E90S x 6 sets:

– 3 push press

*Build to a heavy but sharp set of 4. Start at last time’s heaviest set of 5. 

B) See below

C) E90S x 2 sets each

1: 60 seconds of 10 glute bridges + hold for remaining time

2: 60 seconds of supinated band pull aparts

3: 60 seconds of wall sit

4: 60 seconds of band face pulls

 

Fitness

B) For time:

– 1000/800m row

– 50 DB/KB push press

– 25 burpee box step ups

 

Performance

B) For time:

– 1000m row

– 50 DB/KB shoulder to overhead (35/25s)

– 25 burpee box jump overs

 

Wednesday 8/7

Fitness

A) E4MOM x 3 sets:

– 20 front rack double KB reverse lunges

– 12-16 alternating DB renegade rows

– 8/side split stance pallof presses

 

B) E6M x 3 sets:

– 30/20 or 24/16 cal row

– 20 pull-ups (banded)

– 30 KB swings

– 40 alternating shoulder taps from push-up position

 

Performance

A) E2MOM x 6 sets:

– 1 pause front squat + 2 front squats

 

B) E6M x 3 sets:

– 30/20 cal row

– 20 pull-ups

– 30 walking lunges with DB/KB farmer carry hold (53/35s)

 

Thursday 8/8

Fitness

A) EMOM x 5 sets

1: 16 alternating DB single arm press

2: 8-12 medball hamstring curls

3: 30 seconds flutter kicks from hollow position

 

B) 4 rounds for time:

– 300 or 400m run

– 8 alternating DB snatches

– 10 goblet squats 

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 x high hang snatch

Sets 4-6: 2 x hang snatch

Sets 7-10: 1 x snatch

*Go off feel today, don’t worry about percentages.

 

B) 4 rounds for time:

– 400m run

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

– 8 overhead squats 

 

Friday 8/9

Fitness & Performance

A) E3M x 3 sets:

– 10 bench press @ 60% 

– 10/side bent over DB rows

 

B) 4 sets:

– down and back double heavy KB front rack carry (regular walking pace)

– 5/side landmine squat to thrust

– 1 length reverse sled row

– hill sprint + walk back (use the first as a warm-up @ 90%)

 

Saturday 8/10

Fitness

TBA

 

Performance

TBA

 

Sunday 8/11

8am Endurance

10-12pm Open Gym

Monday 7/29

Fitness & Performance

A) E90S x 8 sets:

– 4 push press

*Build to a heavy but sharp set of 4. Start at last time’s heaviest set of 5. 

 

Fitness

B) Every 6 minutes x 3 sets:
– 30/20 cal row

– 10 strict pull-ups

– 10 DB push press

 

Performance

B) Every 6 minutes x 3 sets:

– 30/20 cal row

– 15 chest to bar pull-ups

– 10 strict handstand push-ups

 

Tuesday 7/30

Fitness

A) E2M x 6 sets:

– 6 double KB front squats @ 32X1 tempo

– 2-3 negative supinated pull-ups

 

B) 3 rounds for time:

– 20 wallballs

– 25 KB swings

– 30 abmat sit-ups

 

Performance

A) E2M x 6 sets:

– 3 x 1&¼ front squats 

– 2-3 weighted supinated pull-ups

*Build on front squats from 65%.

 

B) 3 rounds for time:

– 30 wallballs (20/14)

– 25 KB swings (53/35)

– 20 box jumps with step down (24/20)

 

Wednesday 8/1

Fitness

A) EMOM x 5 sets

1: 6/side DB bench presses @ 2111 tempo

2: 8 DB/KB Romanian deadlifts

3: 6/side banded diagonal wood choppers

 

B) Every minutes x 4-6 sets:

– 200m run

– 8 double DB hang power snatch

– 40 single unders

*Aim for increasing intensity on run every set.

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 stop snatch pull + high hang snatch

Sets 4-6: 2 stop snatch pull + hang snatch

Sets 7-10: pause snatch

*1st stop is 2” below knee, 2nd stop is right above knee cap, 3rd stop is at top of quad.

*Go off feel today, don’t worry about percentages.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 hang squat snatch 

– 30 double unders

*Pick a weight on snatch and try and build every set but keep UB. 

*Aim for increasing intensity on run every set.

 

Thursday 8/2

Fitness

A) E2MOM x 10 sets (5 each, alternating)

1: 6/side rear foot elevated split squats

2: 6 BB rows @ 3011 tempo

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 8 DB deadlifts + 6 hang power cleans + 4 push press

3: 6-12 burpees over the DBs

 

Performance

A) E2MOM x 10 sets (5 each, alternating)

1: 6/side rear foot elevated split squats

2: 6 BB rows @ 3011 tempo

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 power cleans (115/75)

3: 8-12 burpees over the bar

*RX+ perform 15/12 cal row

 

Friday 8/3

Fitness & Performance

A) Every 5 minutes x 5-6 sets:

– 400m run

– 8 strict pull-ups

– 12 toes to bar (or T2B progression)

– 16/12 perfect push-ups

 

B) E90S x 2 sets each:

Station 1 – 60 seconds of reverse snow angels (slow & controlled)

Station 2 – 60 seconds of side plank (left)

Station 3 – 60 seconds of band pull aparts

Station 4 – 60 seconds of side plank (right)

 

Saturday 8/4

8am CrossFit & Masters

TBA

 

9am CrossFit

TBA

 

10am Intro To CrossFit & Open Gym

 

Sunday 8/5

8am Endurance

TBA

 

10-12pm Open Gym

Monday 7/22

Fitness 

A) E2M x 6 sets:

– 6 double KB front squats @ 32X1 tempo

– 2-3 negative supinated pull-ups

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches

– 30 single unders

 

Performance

A) E2M x 6 sets:

– 3 front squats @ 32X1 tempo 

– 2-3 weighted supinated pull-ups

*Build on front squats from 65%.

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 30 double unders

*RX+ use 70/45.

 

SWEAT

3 rounds:

400m AB

10 DB hang power clean + jerk

12 ab mat sit-ups

Immediately into

3 rounds:

200m run

10 double KB deadlifts

12 burpees

 

Tuesday 7/23

Fitness

A) EMOM x 5 sets

1: 6/side DB presses @ 2111 tempo

2: 12 alternating DB reverse lunges (farmer hold)

3: 6/side banded straight arm twists

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 kip to knee tuck or abmat sit-ups

*Scale to 8-6-4 or 7-5-3 if needed. 

 

Performance

A) E90S x 10 sets

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

Sets 4-6: 2 position snatch (high hang, hang)

Sets 7-10: snatch

*Go off feel today, don’t worry about percentages.

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 toes to bar

 

Wednesday 7/24

Fitness

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

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 20/15 cal row

– 10 burpees over the bar

– 12 double KB front squats 

*Front squats should be UB.

*Push the pace on these but end with similar times. 

 

Performance

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

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 25/20 cal row

– 15 burpees over the bar

– 10 front squats 

*Front squat weight 95/65, 115/75, 135/95. Should be UB.

*Push the pace on these but end with similar times. 

 

Thursday 7/25

Fitness

A) Every 5 minutes x 4-6 sets:

– 400m or 300m run

– 5 devil presses

– 7 strict pull-ups

– 9 box jumps w/ step down or step-ups

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Performance

A) Every 5 minutes x 4-6 sets:

– 400m run

– 6 devil presses (35/25)

– 8 chest to bar pull-ups

– 10 box jump overs (24/20”)

*Keep split times the same across all sets

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Friday 7/26

Fitness

A) EMOM x 5 sets

1: 8/side split stance DB/KB Romanian deadlifts

2: 8 DB bench press @ 30X1 tempo

3: 8 bent over reverse flys w/ pause

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 power cleans

Sets 4-6: 2 power cleans

Sets 7-10: 1 power clean

*Build to a tough but technically sharp single rep weight.

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Saturday 7/27

Fitness

For time with a partner:

– 1200/900m row (in 200/150m splits)

– 100 air squats

– 80 single arm DB/KB push press (20/arm/person)

– 60 sit-ups

– 600m run (together)

– 60 RKB swings (95/65)

– 80 lunges or step-ups

– 100 elevated push-ups

– 1500/1200m row (in 250/200m splits)

 

Performance

For time with a partner:

– 1500/1200m row (in 250/200m splits)

– 100 wallballs

– 80 push press (95/65)

– 60 toes to bar

– 800m run (together)

– 60 hang power cleans (95/65)

– 80 lunges with medball 

– 100 HR push-ups

– 1500/1200m row (in 250/200m splits)

 

Sunday 7/28

8am Endurance (TBD)

10-12 Open Gym

Thanks for coming out to On Rotation this past Saturday! Stay tuned for our 8th Anniversary Pool Party coming in August!

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Monday 7/15

Fitness

A) E3MOM x 4 sets:

– 8 seated BB overhead presses

– 12 lat band pull-downs

– 16 alternating elevated psoas marches

 

B) 20 min AMRAP

– 8 kip to knee tuck or lemon squeezes

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row

 

Performance

A) EMOM x 12 minutes:

– hang squat snatch 

*Build to a moderately heavy but snappy load

 

B) CrossFit Open Workout 18.1

20 min AMRAP

– 8 toes to bar

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row

 

Tuesday 7/16

Fitness

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

Station 1: 8/side rear foot elevated split squats

Station 2: 8 bent over BB rows

 

B) 12 min AMRAP:

– 200m run

– 12 wallballs

– 8 strict push-ups

 

Performance

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

Station 1: 8/side rear foot elevated split squats

Station 2: 8 bent over BB rows

 

B) 12 min AMRAP:

– 200m run

– 12 wallballs

– 4/3 strict handstand push-ups 

 

Wednesday 7/17

Fitness

EMOM x 5-7 sets

1 – 12/9 or 10/7 cal row

2 – 12 DB push press

3 – 4-8 burpee box jump step ups

4 – 20 single unders + 8 DB/KB deadlifts

5 – rest

 

Performance

EMOM x 5-7 sets

1 – 12/9 cal row

2 – 12 shoulder to overhead (95/65)

3 – 4-8 burpee box jump overs

4 – 20 double unders + 8 DB/KB deadlifts (55/35ish)

5 – rest

RX+ row 15/12 cal, 115/75 BB, 70/44 KB

 

Thursday 7/18

Fitness

A) EMOM x 4 sets

1: 8-10 DB Romanian deadlifts 

2: 8-10 L-seated band rows w/ pause

3: 30 seconds ring or floor plank

 

B) For time:

– 1000m row

– 60 RKB swings 

– 20 strict pull-ups

 

Performance

A) E90S x 8 sets

– hang power clean + power clean

*Build to a tough set

 

B) For time:

– 1000m row

– 20 squat cleans (135/95)

– 40 pull-ups

 

Friday 7/19

Fitness & Performance

A) E90S x 8 sets:

– 5 push press

*Build to a heavy but sharp set of 5.

 

B) 3 sets for quality:

– 1 length hand over hand bent over sled pull

– 30 sec march w/ double KB overhead hold

– 1 lap sideways sled drag

 

C) 3 sets for max reps

– 20 sec max sandbag squats, R2-3M

*Take your pick from 30, 60 or 90lb sandbag.

*Make sure to hit depth at bottom and full hip lockout at top of reps. 

 

Saturday 7/20

Fitness – TBA

Performance – TBA

 

Sunday 7/21

8am Endurance – no class 

10-12pm Open Gym

Note: This is a testing week for Performance.

 

Monday 7/8

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts @ moderately heavy weight

– 8 seated Arnold presses

 

B) E4MOM x 4-5 sets:

– 200m run

– 15 RKB swings

– 12 wallballs

– 9 push-ups 

 

Performance

A) 15 min to determine 1RM deadlift

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) E4MOM x 4-5 sets:

– 200m run

– 9 deadlifts @ 50% of A

– 12/9 push-ups

– 15 wallballs (20/14)

*Goal is to keep pace steady throughout with good form on DLs.

 

Tuesday 7/9

Fitness

A) E2.5MOM x 5 sets:

– 5-4-3-2-1 strict press

– 6/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 8 DB hang power clean + push press

3: 30 single unders + 4-8 hanging knee raise 

(sub 15 jumping jacks + lemon squeezes)

 

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-1 strict press

– 6/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 hang power clean + push press (115/75)

3: 20 double unders + 4-8 toes to bar

 

Wednesday 7/10 

Fitness

A) E2.5M x 6 sets:

– 8 weighed step ups @ moderately heavy weight

– 8 bent over DB rows

*Switch sides every set, start with non dominant side

 

B) 3 rounds for time

– 400m run

– 20 box step ups (10/side)

– 10 DB thrusters

 

Performance

A) 15 min to determine 1RM squat

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) 3 rounds for time

– 400m run

– 16 DB box step-overs (55/35 lbs to 20″/16″)

– 8 DB burpee + squat clean to thruster

 

Thursday 7/11

Fitness

A) E2.5M x 6 sets:

– 8 bench press @ moderately heavy weight

– 8 supinated ring rows w/ pause

*Switch sides every set, start with non dominant side

 

B) AMRAP in 5 minutes:

– 5 HR push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats

 

Performance

A) 15 min to determine 1RM bench press

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) AMRAP in 5 minutes:

– 5 HR push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats

 

Friday 7/12

Fitness

A) E3MOM x 5 sets

– 8 DB Romanian deadlifts (tough)

– 4/side DB push press @ 40X1 tempo (heavy)

– 16 standing banded alternating psoas marches (on wall)

 

B) 3 sets for quality:

– 30 sec double KB front rack marches

– 6/side TGUP sit-ups (heavy)

– 1 lap reverse heavy sled drag

– 30-60 sec ring or floor FLR 

 

Performance

A) 15 min to determine 1RM clean & jerk

Suggested loading – 

2 @ 40%

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) 3 sets for quality:

– 30 sec double KB front rack marches

– 6/side TGUP sit-ups (heavy)

– 1 lap reverse heavy sled drag

– 30-60 sec ring FLR 

 

Saturday 7/13 – 8 & 9am (10-11 Intro/Open Gym)

Fitness

TBD

Performance

TBD

 

Sunday 7/14

8am Endurance

10-12pm Open Gym

Monday 7/1

Fitness

A) E2.5M x 6 sets

– 6 Romanian deadlifts @ 2011 tempo

– 6/side half kneeling pallof presses @ 1111 tempo

*Build to a tough working set by 3rd set on RDLs. 

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts

– 5 box jumps w/ step downs

 

Performance

A) E2.5M x 6 sets – deadlift

Set 1: 1 @ 96-98%

Sets 2-6: 2 @ 88-90%

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts (70/44ish)

– 6 box jump overs (24/20”)

 

Tuesday 7/2

Fitness

A) E3MOM x 5 sets:

– 8 double KB front rack squats @ 2111 tempo

– 8 seated BB presses @ 2111 tempo

 

B) E4MOM x 4-5 sets:

– 500/400m row

– 8 DB power cleans 

*If you have the ability, start power cleans with font head of DB in contact with ground. 

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-75%

+ 

E2MOM x 5 sets:

– 1 clean & jerk @ 80, 84, 88, 92, 96%

 

B) E4MOM x 4-5 sets:

– 500m row

– 5 power cleans (185/125)

 

Wednesday 7/3 – no 7:30pm

Fitness

A) E3MOM x 6 sets

*Alternated station every set

Station 1:

– 12 DB bench press @ 2011 tempo

– 12 KB lat pull-overs

Station 2:

– 12 bent over BB rows @ 2011 tempo

– 20-30 sec accumulated top of ring dip hold in hollow position

 

B) 12 min AMRAP:

– 5 strict pull-ups

– 10/7 push-ups

– 20-40-60… single unders unders

*Increase double unders by 20 reps each set.

 

C) 3 sets:

– 30 sec accumulated L-sit

– 10 facedown IYTs

 

Performance

A) E3MOM x 6 sets – bench press

– 2 @ 90%

– 2-2-2-1-1-1 weighted pull-ups 

 

B) 12 min AMRAP:

– 5 strict pull-ups (sub 3/2 ring muscle ups)

– 10/7 push-ups

– 20-40-60-80… double unders

*Increase double unders by 20 reps each set.

 

C) 3 sets:

– 30 sec accumulated L-sit

– 10 facedown IYTs

 

Thursday 7/4 – 9am only

Fitness

“Luke-ish”

For time:

– 400m run

– 20 (10/side) single arm DB hang clean & jerk (switch every 5)

– 400m run

– 25 toes to bar, kip to knee raise, lemon squeeze

– 400m run

– 30 wallballs

– 400m run

– 30 KB swings 

– 400m run

– 25 push-ups

– 400m run

– 20 (10/side) DB goblet hold lunge steps

– 400m run

*If you need to, scale run to 300 or 200m. 

 

Performance

“Luke”

 

For time:

– 400m run

– 15 clean and jerks (155/105)

– 400m run

– 30 toes to bar

– 400m run

– 45 wallballs (20/14)

– 400m run

– 45 KB swings (53/35)

– 400m run

– 30rin dips

– 400m run

– 15 weighted lunge steps (155/105 – front or back rack)

– 400m run

 

Friday 7/5 – 9am, 12:00pm, 5:30pm only

Fitness

A) E2.5MOM x 6 sets

*Alternated station every set (3 each)

Station 1:

– 12 alternating DB/KB weighted step-ups

– 12 supine band pull-aparts

Station 2:

– 12 (6/side) half kneeling landmine presses

– 12 alternating banded psoas marches

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 sandbag squats
• 3 kip to knee tucks, hanging knee raise, or lemon squeezes

*Increase reps by 3 every set.

 

PerformanceA) E2.5MOM x 6 sets

– 2 back squats @ 87.5%

*This is a little lighter than last week.

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 front squats (135/95)
• 3 toes to bar

*Increase reps by 3 every set.

 

Saturday 7/6

Fitness

Every 6 minutes x 6 sets (3 each):

Station 1

– 400 or 300m run

– 3 rounds

• 6 box jumps w/ step down or step-ups
• 8 KB swings

 

Station 2

– 500/400m row

– 3 rounds

• 6 strict pull-ups
• 8 push-ups

 

Performance

Every 6 minutes x 6 sets (3 each):

Station 1

– 400m run

– 3 rounds

• 6 box jumps w/ step down (24/20”)
• 8 KB swings (70/44)

 

Station 2

– 500/400m row

– 3 rounds

• 6 pull-ups
• 8 shoulder to overhead (115/75)

 

Sunday 7/7

8am Endurance

10-12pm Open Gym

New shirts are in and they’re selling fast! Get yours today by purchasing one online HERE or at the gym on the kiosk (or with the help of a coach). A huge thanks goes out to Rob Daffin for help with the design!

Performance and Fitness programming is dropping today. Read more about the difference between the two tracks HERE.

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Monday 6/24

Performance

A) E2M x 3 sets:

– 1 clean pull + 1 (squat)  clean + 1 front squat + 1 split jerk @ 65-75%

+

E2M x 3 sets:

– 1 (squat) clean + 1 front squat + 1 split jerk @ 75-85%

+

E2M x 3 sets:

– 1 squat clean + 1 split jerk @ 85-90+%

 

B) AMRAP in 5 minutes:

– 10 box jumps w/ step down (24/20”)

– 10 push press (115/75)

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses (50/35)

– 15 air squats

R2M

AMRAP in 5 minutes:

– 10 pull-ups

– 10 front rack reverse lunges (115/75)

 

Fitness

A) E3MOM x 6 sets:

– 6 front squats (building

– 8/side DB half kneeling presses

– 10 banded face pulls

 

B) AMRAP in 5 minutes:

– 5 DB box step overs

– 10 DB push press

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses

– 15 air squats

R2M

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 goblet hold reverse lunges

 

Tuesday 6/25

Performance

A) E3MOM x 6 sets – bench press

– 2 @ 88-90%

Alternate after each set (3 each) –

Station 1: 8/side bent over DB/KB rows

Station 2: 12-15 bent over DB reverse laterals

 

B) 12 min AMRAP:

– 1200m run, in remaining time

• 10 KB swings (70/44)
• 10/7 HR push-ups

 

Fitness

A) E3MOM x 6 sets

– 6 bench press @ 2111 tempo

Alternate after each set (3 each) –

Station 1: 8/side bent over DB/KB rows

Station 2: 12-15 bent over DB reverse laterals

 

B) 12 min AMRAP:

– 1200m run, in remaining time

• 10 KB swings
• 10/7 HR push-ups

 

Wednesday 6/26

Performance

A) E2.5MOM x 6 sets

– 2 back squats @ 90%

 

B) 4 rounds for time:

– 500/400m row

– 15-12-9-6 deadlifts (225/155)

– 45-36-27-18 double unders

 

Fitness

A) E2.5MOM x 6 sets

– 5 back squats @ 30X1 tempo

 

B) 4 rounds for time of:

– 500/400m row

– 10 double KB deadlifts

– 30 single unders

 

Thursday 6/27

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-2 strict press

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 double DB hang power cleans (50/35)

– 4 DB facing burpees

 

Fitness

A) E2.5MOM x 5 sets:

– 10-8-6-4-4 strict press (building)

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run (scale to hill run) or 200/150m row

– 8 double DB hang power cleans (50/35)

– 4 burpees

 

Friday 6/28

Performance

1. A) EMOM x 20-30 min

– 1 power snatch @ 115/75

– 2 overhead squats

– 3 toes to bar (or 1 bar muscle-up)

– 4 ring dips

RX+ use 135/95.

 

B) For quality:

– 100 hollow rocks

 

Fitness

A) EMOM x 20-30 min

– 4 alternating DB snatches

– 3 goblet squats

– 4 hanging knee raises

– 3 push-ups

 

B) For quality:

– 100 foot anchored strict abmat sit-ups

 

Saturday 6/29

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 6/30

8am Endurance

10-12pm Open Gym