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

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!

---

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