Monday 12/15

Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

B) 15 min AMRAP:

– 30 single unders

– 2 SA DB hang power clean + push press (1/arm)

– 5 toes to bar

– 10 air squats

*Add 1/arm DB HPC&PP each round

Performance

A) E2M X 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*receive cleans in full squat if able

B) 15 min AMRAP:

– 30 double unders

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 5 toes to bar

– 10 air squats

*Add 1 PC&J each round

Tuesday 12/16

E3M x 12-16 rounds (6-8 each)

Station 1:

– 250/200m row

– 15 RKB swings (53/35)

– 10 push-ups

Station 2:

– 200m run

– 10 box step-ups (20/16”)

– 5 strict pull-ups

RX+ complete with sandbag box step-ups and/or deficit push-ups

Wednesday 12/17

Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) 4 rounds for time:

– 400m run or 1000m bike

– 15 wallballs

Performance

A) E3M x 6 sets:

Set 1: 4-6 back squats @ 60-70% or @ 4 RIR

Sets 2-6: 4 back squats @ 85% or @ 2 RIR

B) 4 rounds for time:

– 400m run or 1000m bike

– 20 wallballs (20/14)

Thursday 12/18

Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/9

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 plate ground to overhead (35/25 or 25/15)

Even: 12/9 cal row + 5-10 dips + 10 prisoner reverse lunges 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 plate ground to overhead (45/35) 

Even: 15/12 cal row + 5-10 ring dips + 10 prisoner reverse lunges

Friday 12/19

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 10-15 DB tricep rollback extensions

– 5-10 ab wheel roll-outs

– 10/s SL KB rack assist Romanian deadlifts

*Back leg straight out on RDLs, hips parallel to floor

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 10 DB/KB thrusters (35/20s)

– 8 lemon squeezes

– 20 double or single unders

Saturday 2/20

Fitness

TBA

Performance

TBA

Sunday 12/21

10-12pm Open Gym

Monday 12/8

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) E5M x 3-5 sets:

– 400m row (800m bike)

– 12 unbroken wallballs

– 8 strict pull-ups

– 8 burpees (sub up/downs)

Performance

A) E3M x 5 sets:

Set 1: 5-7back squats @ 55-65% or @ 4 RIR

Sets 2-4: 5 back squats @ 65-80% or @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row (1000/800m bike)

– 16 unbroken wallballs

– 8 burpee pull-ups

*RX+ complete with 20 wallballs and 10 burpee CTB pull-ups

Tuesday 12/9

Fitness & Performance

A) E3M x 5 sets:

– 5-5-4-4-4 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/1

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings 

– 5 box dips

– 4 box step-ups

*Make it tougher with an 8-6-4 rep scheme

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 3-5 ring dips

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 and or reps of 8-6-4

Wednesday 12/10

Fitness & Performance

40 min AMRAP @ 70-80% pace:

– 500/400m row

– 16 SA DB hang power snatch (8/8 @ 50/35)

– 12 box step-ups

– 24 double unders

– 400m run or 1000/800m bike

– 12 toes to bar

– 16/12 push-ups

– 24 double unders

*Goal is to stay consistent for the entire 40 minutes without stopping.

Thursday 12/11

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 tall seated DB press

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 SA DB hang power clean + jerk (5/5)

Even: 12/9 cal row + 8 lemon squeezes + 8 air squats

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 SA DB hang power clean + jerk (5/5 @ 50/35)

Even: 15/12 cal row + 10 lemon squeezes + 10 air squats

Friday 12/12

Fitness

A) E3M x 5 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 5 sets:

– deadlift

Set 1: 4-6 reps @ 70% (building set)

Sets 2-4: 4 reps @ 80-85% or 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 banded or cable tricep push-downs

– 10/s bent over DB/KB row

– 20-30 sec side plank/side

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 15 RKB swings (53/35

– 12 prisoner lunges

– 9 abmat sit-ups

– 12/9 push-ups

Saturday 12/13

Fitness

TBA

Performance

TBA

Sunday 12/14

10-12pm Open Gym

Monday 11/24

Fitness

A) E3M x 4 sets:

– 6 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

B) 5 rounds for time:

– 16 RKB swings

– 8 strict pull-ups

– 12 prisoner reverse lunges

– 200m run

R60S

Performance

A) E3M x 4 sets:

– deadlift

Set 1: 6-8 reps @ 60% (building set)

Sets 2-4: 6 reps @ @ 65-70% or 3-4 RIR

B) 5 rounds for time:

– 16 RKB swings (53/35)

– 8 pull-ups

– 12 alternating KB goblet hold reverse lunges

– 200m run

R60S

*RX+ complete with CTB pull-ups

Tuesday 11/25

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

– 8/s banded snap-backs (red)

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

B) E2M x 8-12 sets (4-6 each)

Odd: 12/9 cal row + 8 DB push press

Even: 12/9 cal row + 30 or 40 single unders

Performance

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push jerks

*Work on cycling fluidly through reps 

B) E2M x 8-12 sets (4-6 each)

Odd: 15/12 cal row + 5 shoulder to overhead (from floor)

Even: 15/12 cal row + 40 double unders

*Pick a weight on S2O that is tough but can be kept unbroken

Wednesday 11/26

Fitness

A) E4M x 4 sets:

– 6 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/18

B) EMOM x 10-20 sets:
– 3 DB thrusters 

– 3 hanging knee raise

– 3 burpees (sub up/downs) 

Performance

A) E4M x 4 sets:

Set 1: 6-8 back squats @ 55-65% or @ 4 RIR

Sets 2-4: 6 back squats @ 65-80% or @ 2-3 RIR

B) EMOM x 10-20 sets:
– 3 DB thrusters (35/20s)

– 3 toes to bar

– 3 burpees to target

*RX+ use 50/35s

Thursday 11/27 – Gym Closed

Happy Thanksgiving!

Friday 11/28  – 7:45 & 9am classes only

Fitness & Performance

“Thanksgiving with the Girls”

For time:

“Angie’s” House

– 20 pull-ups

– 20 push-ups

– 20 sit-ups

– 20 air squats

“Helen’s” House

– 400 meter run

– 21 KB swings (53/35 lb)

– 12 pull-ups

“Fran’s” House

– 15 thrusters (95/65 lb)

“Nancy’s” House

– 400 meter run

– 15 overhead squats (95/65 lb – sub front squats)

“Grace & Isabel’s” House

– 20 ground-to-overheads (95/65 lb)

“Kelly’s” House

– 400 meter run

– 30 box jumps (24/20 in – sub step-ups

– 30 wallballs (20/14 lb)

*Sub box step ups

*Fitness has the option of using a lighter or empty BB or DBs.

Saturday 11/29

Fitness

TBA

Performance

TBA

Sunday 11/30

8am EDCF Run Club

10-12pm Open Gym

Monday 11/17

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

B) E5M x 3-5 sets:

– 400m run

– 8 DB hang power cleans

– 8 strict pull-ups

– 8 DB push press

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push jerks

*Work on cycling fluidly through reps 

B) E5M x 3-5 sets:

– 400m run

– 5 power cleans

– 10 pull-ups

– 5 push jerks

*Use a weight on BB that is tough but keep both movements unbroken.

Tuesday 11/18

Fitness

A) E4M x 4 sets:

– 7 back squats @ 60-75%

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees (sub up/downs)

Performance

A) E4M x 4 sets:

Set 1: 7-9 back squats @ 50-60% or @ 4 RIR

Sets 2-4: 7 back squats @ 65-77.5% or @ 3 RIR

B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees to target

RX+ complete with 70/44 and/or bar MU on final burpee to target

Wednesday 11/19

Fitness

E10M x 3-5 sets:

– 400m row

– 16 SA DB hang power clean + jerk (8/8)

– 12 push/ups 

– 400m run or 800m bike

– 12 box step-ups

– 8, 10, or 12 hanging knee raises

– 36 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 SA DB hang power clean + jerk (10/10 @ 50/35)

– 16 push/ups 

– 400m run or 1000m bike

– 16 box step-ups (20/16”)

– 12 toes to bar

– 40 double unders

RX+ use sandbag on box step-ups

Thursday 11/20

Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8, 10 or 12 wallballs 

Even: 12/9 cal row + 5 up/down DB devil cleans 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 wallballs (20/14)

Even: 15/12 cal row + 5 DB devil cleans (35/20s)

Friday 11/21

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

Performance

A) E2.5M x 6 sets:

Sets 1-3: 1 hang power snatch + 1 overhead squat + 1 snatch

Sets 4-6: 1 hang snatch + 1 snatch

*Receive all snatches besides the hang power snatch in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/s SL KB rack assisted RDL (back leg swings up)

– 10-15/side SA banded tricep extension (red)

– 10 bent over BB rows w/ pause

– 5/s banded pallof presses @ 5050 tempo (red or green)

OR

Conditioning Option

10 rounds:

– 250/200m row/ski or 400m bike

– 10/7 push-ups

– 10 air squats

Saturday 11/22

Fitness

TBA

Performance

TBA

Sunday 11/23

8am EDCF Run Club

10-12pm Open Gym

Monday 11/10

Fitness

A) E4M x 4 sets:

– 8 back squats @ 60-75%

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

B) 6 rounds for time:

– 12 wallballs

– 8 hanging knee raises

– 4 burpee to box step up (sub up/down)

– 200m run or 400m bike

R60S

Performance

A) E4M x 4 sets:

Set 1: 10 back squats @ 50-60% or @ 4-5 RIR

Sets 2-4: 8 back squats @ 60-75% or @ 3-4 RIR

B) 6 rounds for time:

– 12 wallballs (20/14)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

– 200m run or 500m bike

R60S

Tuesday 11/12

Fitness

E10M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push/ups 

– 400m run or 800m bike

– 16 walking prisoner lunges

– 8-12 pull-ups

– 36 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 16 push/ups 

– 400m run or 1000m bike

– 20 walking prisoner lunges

– 12 strict or 12-16 kipping pull-ups

– 40 double unders

RX+ use sandbag on lunges

Wednesday 11/13

Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

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

– 8 lemon squeezes

– 8, 10 or 12 air squats

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 SA DB hang power clean + jerk (6/6 @ 50/35)

– 9 lemon squeezes

– 12 air squats

Thursday 11/14

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

B) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 1 hang power snatch + 1 overhead squat + 1 snatch

*Receive second snatch in squat if able

B) E90S x 10-15 sets:

– 20 double unders (sub 15 sec on bike)

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

– 3 overhead squats

– 3 burpees over the barbell

*Do not drop 10 or 15 lb bumpers from overhead position.

*Sub front or back squats for OH squat if needed.

Friday 11/15

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/s SA DB bench press w/ pause

– 8-12 DB lat pull-overs

B) Strength Option

3-4 rounds for quality:

– 1 lap lateral sled drag

– 10-15 DB rollback tricep extensions

– 10-15 BB drag curls

– 10/s lean away SA DB lateral raises

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski, or 500/400m bike, or 200m run

– 10 SA DB push press (5/side @ 50/35, 40/25, 35/20)

– 10 box step-ups (knee height)

– 10 MB Russian twists

Saturday 11/16

Fitness

TBA

Performance

TBA

Sunday 11/17

8am EDCF Run Club

10-12pm Open Gym

Monday 11/3

Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E5MOM x 3-5 sets:

– 400m row or 800m bike

– 12 push-ups (elevated if needed)

– 10 alt DB hang power snatch

– 8 hanging knee raises

Performance

B) E5MOM x 3-5 sets:

– 500/400m row or 1000/800m bike

– 15/12 push-ups

– 12 alt DB hang power snatch

– 9 toes to bar

Tuesday 11/4

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling BB landmine press

Even sets:

– 6/side box step downs (no push offs)

– 10 tough ring rows

*Last day for these movements

B) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 4 DB hang squat cleans

– 4 DB push press

– 3-6 kipping or strict pull-ups

Performance

A) E2M x 8 sets

– 1 clean

*Receive cleans in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go squat cleans (135/95, 115/75, 95/65)

– 3 shoulder to overhead

– 3-6 kipping or strict pull-ups

Wednesday 11/5

Fitness

E8M x 4-5 sets:

– 300 row

– 16 RKB swings

– 12 lemon squeezes

– 300m run

– 12 lemon squeezes

– 8 box step-ups

*switch order of movements each round

Performance

E8M x 4-5 sets:

– 375/300 row

– 16 RKB swings (53/35)

– 12 ring or inverted BB rows

– 300m run

– 12 lemon squeezes

– 8 sandbag box step-ups 

*switch order of movements each round

Thursday 11/6

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/s SA DB bench press w/ pause

– 8-12 DB lat pull-overs

Fitness

B) 3 rounds for time:

– 400m run or 1000m bike

– 20-16-12 

• DB hang power clean (10/10, 8/8, 6/6)
• Air squat

Performance

B) 3 rounds for time:

– 400m run or 1000m bike

– 20-16-12 

• DB hang power clean (10/10, 8/8, 6/6 @ 50/35)
• Air squat

Friday 11/7

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

Performance

A) E2.5M x 6 sets:

– 5 push jerks

*Work on cycling fluidly through reps 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20/s SA banded tricep push-downs (red or orange)

– 1 lap heavy sled drag or push

– 10 ring face curls

– 10 alt V-ups (single leg/arm)

OR

Conditioning Option

10 rounds:

– 60 sec bike/row/ski

– 60 sec rest

*Keep same pacing throughout. Slightly slower than 30/30s

Saturday 11/8

Fitness

TBA

Performance

TBA

Sunday 11/9

8am EDCF Run Club

10-12pm Open Gym

Monday 10/27

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling BB landmine press

Even sets:

– 6/side box step downs (no push offs)

– 10 tough ring rows

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 DB hang squat cleans

– 12 push-ups

– 9 hanging knee raises

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive cleans in full squat if able

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 5 TNG squat cleans

– 15/12 push-ups

– 10 toes to bar

*pick a weight on cleans that is tough but can be kept unbroken

Tuesday 10/28

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/s SA DB bench press w/ pause

– 8-12 DB lat pull-overs

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 12 RKB swings

– 24 single unders

– 4 burpees or up/downs

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 15 RKB swings (53/35)

– 30 double unders

– 5 burpees over the rower

Wednesday 10/29

Fitness

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press (building)

After odd sets – 16-20 double KB gorilla rows

After even sets – 10 supine medball hamstring curls

B) E60S x 10-20 sets:

– 5 DB push press

– 3-5 strict pull-ups

– 5 air squats

Performance 

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a heavy but crisp set of 2

B) E60S x 10-20 sets:

– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)

– 5 kipping or 3 strict pull-ups

– 7 air squats

Thursday 10/30

Fitness

E8M x 4-5 sets:

– 375/300 row

– 16 wallballs

– 12 lemon squeezes

– 300m run

– 16 hang DB snatch (8/8 @ 50/35)

– 12 box jump w/ step-down

*switch order of movements each round

Performance

E8M x 4-5 sets:

– 375/300 row

– 16 wallballs

– 12 lemon squeezes

– 300m run

– 16 hang DB snatch (8/8 @ 50/35)

– 12 box jump w/ step-down

*switch order of movements each round

Friday 10/31

Fitness

A) E3M x 8 sets:

– 3 BB front squats or 6 double KB front squats 

After odd…

– 10 DB incline presses

After even…

– 10 DB incline chest supported rows

Performance

A) E3M x 8 sets:

– 3 front squats @ 85+% 1RM (1-2 RIR)

*Heavier than 4s on 10/23

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length heavy farmer carry (handles or KBs)

– 10-15 DB rollback tricep extension

– 10 BB good mornings @ 3011 tempo (moderate load)

– 10 ring bicep curls

OR

Conditioning Option

20 rounds:

– 30 sec hard pace

– 30 sec rest (easy spin on bike)

*pick row, bike or ski erg

Saturday 11/1

Fitness

TBA

Performance

TBA

Sunday 11/2

8am EDCF Run Club

10-12pm Open Gym

Monday 10/20

Fitness

A) E3M x 6 sets

– 3 deadlifts (building)

After odd: 10-15 DB floor press w/ pause

After even: 10 standing straight arm banded lat pull-downs

B) E5MOM x 3-5 sets:

– 400m run

– 12 KB/DB deadlifts

– 12 dips

– 12 hanging knee raises

Performance

A) E4M x 6 sets:

– 3 deadlifts @ 80-85+ % 1RM or 1-2 RIR

*Heavier than 10/10

B) E5MOM x 3-5 sets:

– 400m run

– 12 deadlifts (225/155, 185/125, 155/105, 135/95)

– 12 ring dips

– 12 toes to bar

*deadlifts shouldn’t be heavier than 75% of part A

Tuesday 10/21

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press (building)

After odd sets – 16-20 double KB gorilla rows

After even sets – 10 supine medball hamstring curls

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6-9 DB hang power clean + push press

Even: 12/9 cal row + 12-15 air squats

Performance 

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavy but crisp set of 3

B) E2M x 8-12 sets

Odd: 15/12 cal row + 6 hang power clean + push jerk (135/95, 115/75, 95/65)

Even: 15/12 cal row + 15 air squats

Wednesday 10/22

Fitness

E6M x 6-8 sets

Odd sets:

– 200m row

– 12 strict pull-ups

– 200m run

– 16 wallballs

– 30 single unders

Even sets:

– 200m run

– 16 SA DB hang power snatch (8/8)

– 200m row

– 8 up/down + box step-ups

– 30 double unders

Performance

E6M x 6-8 sets

Odd sets:

– 250/200m row

– 12 pull-ups

– 200m run

– 20 wallballs (20/14)

– 40 double unders

Even sets:

– 200m run

– 16 SA DB hang power snatch (8/8 @ 50/35)

– 250/200m row

– 8 burpee + box step ups (20/16”)

– 40 double unders

Thursday 10/23

Fitness

A) E3M x 6 sets:

– 4 BB front squats or 8 double KB front squats 

After odd…

– 10 DB incline presses

After even…

– 10 DB incline chest supported rows

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans (35/20s)

– 4-6 push-ups

– 4 box step-ups

Performance

A) E3M x 6 sets:

– 4 front squats @ 80-85% 1RM (1-2 RIR)

*Heavier than 5s on 10/15

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans (35/20s)

– 6/4 push-ups

– 3 box jump overs (24/20”)

Friday 10/24

Fitness & Performance

A) E3M x 8 sets:

– 3 BB bench press @ 80-85+% 1RM (1-2 RIR)

OR

– 10/side SA DB bench press

Then…

– 3 weighted or 2-3 negative pull-ups

– 8 banded face pulls

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 12-16 banded tricep extensions

– 8 ab-wheel roll-outs

– 16-20 alt KB gorilla row

OR 

Conditioning Option

5 rounds for time:

– 250/200m row / 500/400m bike / 400m run

– 12 SA DB push press (35/20s)

– 12 MB reverse lunges (20/14)

– 12 lemon squeezes or abmat sit-ups

R60S

Saturday 10/25

Fitness

TBA

Performance

TBA

Sunday 10/26

8am EDCF Run Club

10-12pm Open Gym