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!

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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