Monday 10/13

Fitness

A) E2.5M x 6 sets:

– 5 push press (building)

After odd sets – 16-20 double KB gorilla rows

After even sets – 10 supine medball hamstring curls

B) CrossFit Open Workout 18.1 (Scaled)

20 min AMRAP:

– 8 hanging knee raises

– 10 SA DB hang power clean + jerk (5/5 @ 35/20)

– 14/12 cal row

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a heavy but crisp set of 5

B) CrossFit Open Workout 18.1 (RX)

20 min AMRAP:

– 8 toes to bar

– 10 SA DB hang power clean + jerk (5/5 @ 50/35)

– 14/12 cal row

Tuesday 10/14

Fitness

E6M x 6-8 sets

Odd sets:

– 200m row

– 15 push-ups

– 200m run

– 20 prisoner reverse lunges

– 30 single unders

Even sets:

– 200m run

– 15 RKB swings

– 200m row

– 10 box step-overs

– 30 double unders

Performance

E6M x 6-8 sets

Odd sets:

– 250/200m row

– 20/15 push-ups

– 200m run

– 20 prisoner reverse lunges

– 40 double unders

Even sets:

– 200m run

– 20 RKB swings (53/35)

– 250/200m row

– 10 box jump overs (24/20”)

– 40 double unders

Wednesday 10/15

Fitness

A) E4M x 4 sets:

– 5 BB front squats or 10 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) E60S x 10-20 sets:

– 2 DB up/down devil cleans

– 4 DB thrusters

– 3 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 75-80% 1RM (2 RIR)

*Heavier than 8s on 10/6

B) E60S x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 4 DB thrusters

– 3 strict pull-ups

Thursday 10/16

Fitness & Performance

A) E3M x 6 sets:

– 4 BB bench press @ 75-85% 1RM

OR

– 10/side SA DB bench press

Then…

– 4 weighted or 2-3 negative pull-ups

– 8 banded face pulls

Fitness

B) E3M x 4-8 sets:

– 200m row or 400m bike

– 12 SA DB hang power snatch (6/6)

– 8, 10 or 12 dips

– 2 or 4 up/downs

Performance

B) E3M x 4-8 sets:

– 250/200m row or 500/400m bike

– 12 SA DB hang power snatch (6/6 @ 50/35)

– 8, 10 or 12 ring dips

– 4 burpee over the DB

Friday 10/17

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

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s SL KB rack assisted RDLs 

– 12-16 OH banded tricep extension

– 1 lap reverse sled drag

– 8-12 ring bicep curls

OR

Conditioning Option

4 rounds for time:

– 400m run or 1000/500m bike

– 15 RKB swings (53/35)

– 10 KB box step-up

Saturday 10/18

Fitness

TBA

Performance

TBA

Sunday 10/19

8am EDCF Run Club

10-12pm Open Gym

Monday 10/6

Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) 3 rounds for time:

– 400m run

– 20-15-10 wallballs

– 15-10-5 double DB hang power cleans

Performance

A) E4M x 4 sets:

– 8 front squats @ 65+% 1RM

*Heavier than 9/26

B) 3 rounds for time:

– 400m run

– 30-20-10 wallballs (20/14)

– 15-10-5 hang power cleans (115/75, 95/65)

Tuesday 10/7

Fitness & Performance

A) E3.5M x 5 sets:

– 5 BB bench press @ 75-80% 1RM

OR

– 10/side SA DB bench press

Then…

– 5 weighted or 3 negative pull-ups

– 10 banded face pulls

Fitness

B) E5M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push-ups

– 8 box step-ups

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs (24/20”)

Wednesday 10/8

Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 200m

– 9-12 strict pull-ups

– Row 200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 double DB hang power snatch 

– Run 200m or bike 500/400m

– 12 DB or prisoner reverse lunges

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 250/200m

– 12 pull-ups (RX+: CTB pull-ups)

– Row 250/200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 BB hang power snatch (95/65, 75/55)

– Run 200m or bike 500/400m

– 12 BB back rack reverse lunges

*Please don’t drop weights lighter than 25s

Thursday 10/9

Fitness

A) E3.5M x 5 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E60S x 10-20 sets:

– 4 alternating DB hang power clean + push press (2/side)

– 4 hanging knee raises

– 4-6 air squats

Performance

A) E3M x 5 sets:

– 1.1.1 power clean + push jerk clusters

*Rest 10 sec between each rep

B) E60S x 10-20 sets:

– 2 TNG power clean + push jerk (185/125, 155/105, 135/95, 115/75)

– 4 toes to bar

– 6 air squats

*PC+PJ should be a heavy but sharp single double

Friday 10/10

Fitness

A) E4M x 5 sets:

– 5 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

Performance

A) E4M x 5 sets:

– 5 deadlifts @ 70-75 % 1RM or 2 RIR

*Heavier than 10/2

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side KB front foot elevated split squats

– 1 length hand over hand sled pull

– 10 supine slide hamstring curls

– 10/s half kneeling DB presses

OR

Conditioning Option

20 min AMRAP:

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

– 12 DB/KB thrusters (35/20s)

– 12 ring rows

– 12 abmat sit-ups

Saturday 10/11

Fitness

TBA

Performance

TBA

Sunday 10/12

8am EDCF Run Club

10-12pm Open Gym

Monday 9/29

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @65-70% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets for quality:

– 5/side TGUP sit-up (tough)

– 20 banded face pulls

Tuesday 9/30

Fitness

A) E4M x 4 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E3M x 4-8 sets:

– 12/9 cal row

– 4 up/down DB devil cleans

– 6 DB push press

– 8 air squats

Performance

A) E4M x 4 sets:

– 2.2.2.2 power clean + push jerk clusters (touch and go)

*Rest 10 sec between each cluster of 2 reps

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/20s)

– 7 DB push press

– 9 air squats

Wednesday 10/1

Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 200m

– 10 hanging knee raises

– Row 200m

– 10 box step-ups

Station 2:

– Run 200m or bike 500/400m

– 10 DB hang power snatch 

– Run 200m or bike 500/400m

– 10 dips

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 250/200m

– 12 toes to bar

– Row 250/200m

– 12 MB box step-ups (20/14 to knee height)

Station 2:

– Run 200m or bike 500/400m

– 12 DB hang power snatch (50/35)

– Run 200m or bike 500/400m

– 12 ring dips

Thursday 10/2

Fitness

A) E4M x 5 sets:

– 5 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

B) E90S x 10-15 sets:

– 20 single unders

– 6 push-ups

– 5 double KB deadlifts 

– 4 up/downs

Performance

A) E4M x 5 sets:

– 5 deadlifts @ 70-75 % 1RM or 2 RIR

*Heavier than 9/23

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts (225/155, 185/125, 155/105, 195/95)

– push-ups (3-6 HSPU, 6 DB deficit, or 6 chest to ground)

– 3 burpee pull-ups

*DLs should not exceed 75% of part A

Friday 10/3

Fitness

A) E2.5M x 8 sets

Odd:

– 10/s SA DB strict press

– 16 banded good mornings

Even:

– 16 alternating KB gorilla rows

– 8/s banded palloff presses

Performance

A) E2.5M x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 DB tricep rollback extensions

– 1 lap reverse sled drag

– 10 hanging alternating knee tucks

– 10 2 up 1 down ring rows

OR

Conditioning Option

20 min AMRAP:

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

– 12 wallballs (20/14)

– 10 ring rows

– 8 lemon squeezes or abmat sit-ups

Saturday 10/4 – Bring A Friend

Fitness

TBA

Performance

TBA

Sunday 10/5

8am EDCF Run Club

10-12pm Open Gym

Monday 9/22

Fitness

A) E4M x 3 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 12 DB hang power snatch (8/8)

– 8 box step-ups

– 8-12 hanging knee raises

Performance

A) E4M x 3 sets:

– 3.3.3 power clean + push jerk clusters (touch and go)

*Rest 10 sec between each cluster of 3 reps

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

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

– 8 box jump overs (24/20”) 

– 12 toes to bar

Tuesday 9/23

Fitness

A) E4M x 4 sets:

– 6 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

B) E3M x 4-8 sets:

– 200m row

– 12 RKB swings 

– 8-12 push-ups (elevated if needed)

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 2 RIR

*Heavier than 9/15

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 10-15 perfect push-ups

RX+ use 70/44

Wednesday 9/24

Fitness

A) E2.5M x 6 sets

Odd:

– 10/s SA DB strict press

– 16 banded good mornings

Even:

– 16 alternating KB gorilla rows

– 8/s banded palloff presses

B) EMOM x 10-20 sets:

– 4 double DB hang power snatch

– 3 DB front squats

– 2 burpees

Performance

A) E2.5M x 6 sets:

– 1 hang power snatch + 1 snatch

*Arms stay straight on snatch pull.

*Please don’t drop bars with less than 25lb plates from overhead

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55)

– 3 overhead squats (sub front squats)

– 3 burpees over the barbell

RX+ use 115/75 

Thursday 9/25

Fitness

E4M x 8-12 total sets (4-6 each):

Station 1

– 200m row

– 8 DB thrusters 

– 8 stict pull-ups

– 24 single unders

Station 2

– 200m run

– 8 double DB hang power cleans

– 8 lemon squeezes

– 24 single unders

Performance

E4M x 8-12 total sets (4-6 each):

Station 1

– 250/200m row

– 10 DB thrusters (35/20s)

– 10 pull-ups

– 25 double unders

Station 2

– 200m run

– 10 hang power cleans (115/75, 95/65, 75/55)

– 10 lemon squeezes

– 25 double unders

Friday 9/26

Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

Performance

A) E4M x 4 sets:

– 8 front squats @ 60-65% 1RM

*Heavier than 9/18

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10/s bent over banded tricep kick-backs

– 10 L-seated leg lift-overs

– 20 alt. DB curls

OR

Conditioning Option

10 rounds for time: 

– 10 cal row or bike

– 10 wallballs

– 10 abmat sit-ups

Saturday 9/27

Fitness

TBA

Performance

TBA

Sunday 9/28

8am EDCF Run Club

10-12pm Open Gym

Monday 9/15

Fitness

A) E4M x 4 sets:

– 6 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 10 or 15 RKB swings

– 30 single unders or lateral hops

– 10 dips

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 3 RIR

*Heavier than 9/5

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 40 double unders

– 10 ring dips

RX+ use 70/44 and/or 3-5 bMUs instead of ring dips

Tuesday 9/16

Fitness

A) E2.5M x 6 sets

Odd:

– 10/s SA DB strict press

– 16 banded good mornings

Even:

– 16 alternating KB gorilla rows

– 8/s banded chops (high to low)

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8 SA DB hang power snatch (4/4)

Even: 12/9 cal row + 5 hanging knee raises + 3-5 up/downs

Performance

A) E2.5M x 6 sets:

– 1 snatch pull + 1 hang power snatch + 1 snatch

*Arms stay straight on snatch pull.

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 TnG power snatch (115/75, 95/65, 75/55)

Even: 15/12 cal row + 5 toes to bar + 3-5 burpees over the rower

Wednesday 9/17

Fitness

E4M x 8-12 total sets (4-6 each):

Station 1

– 200m row

– 6 up/down DB devil presses

– 9 DB push press

– 12 prisoner reverse lunges

Station 2

– 200m run

– 6 box step-ups

– 9 lemon squeezes

– 6, 9 or 12 strict pull-ups

Performance

E4M x 8-12 total sets (4-6 each):

Station 1

– 250/200m row

– 6 DB devil presses (35/20s)

– 9 DB push press

– 12 DB reverse lunges

Station 2

– 200m run

– 6 box jump overs (24/20”)

– 9 lemon squeezes

– 9-12 kipping or 9 strict pull-ups

Thursday 9/18

Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 6 wallballs 

– 4 ring or inverted BB rows

– 1, 2 or 3 burpees

Performance

A) E4M x 4 sets:

– 8 front squats @ 60-65% 1RM

B) E90S x 10-15 sets:

– 20 double unders

– 7 wallballs (20/14)

– 5 ring or inverted BB rows

– 3 burpees

Friday 9/19

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @60-65% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand rope sled pull

– 16 alt DB box step-ups

– 10-20 narrow push-ups (elevated if needed)

– 6/s TGUP sit-ups (tough weight)

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 SA DB hang power cleans + push press (5/5 @ 50/35)

– 10 air squats

Saturday 9/20

Fitness

TBA

Performance

TBA

Sunday 9/21

8am EDCF Run Club

10-12pm Open Gym

Monday 9/8

Fitness

A) E2.5M x 6 sets

Odd: 

– 8-12 strict BB press

– 10/s SA half kneeling banded high row

Even:

– 8/s box step downs

*Only use a height/weight that doesn’t require pushing off floor

B) E2M x 8-12 sets

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

Even: 12/9 cal row + 12 air squats

Performance

A) E2.5M x 6 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound set

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 TnG power clean + push jerk (115/75)

Even: 15/12 cal row + 15 air squats

Tuesday 9/9

Fitness

E3M x 3-4 sets

Station 1:

– 200m row

– 16 RKB swings

Station 2:

– 200m run

– 8-12 push-ups

Station 3:

– 250/200m row

– 12 walking lunges (plate hold at chest if able)

Station 4:

– 200m run

– 8 hanging knee raises

*Goal is 90 sec of work with 90 sec of rest

Performance

E3M x 3-4 sets

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

Station 2:

– 200m run

– 16/12 push-ups

Station 3:

– 250/200m row

– 12 plate overhead walking lunges (45/35)

Station 4:

– 200m run

– 8 toes to bar (RX+ 2-4 bMUs)

*Goal is 90 sec of work with 90 sec of rest

Wednesday 9/10

Fitness & Performance

A) E4M x 4 sets

– 8/side split squats

– 12-16 banded tricep push-down

– 8 ring face curls

*Split squats can be performed regular or rear foot elevated.

Fitness

B) E90S x 10-15 sets:

– 18 single unders

– 6 alt DB hang power snatch

– 3 strict pull-ups

– 6 box step-ups (knee height)

Performance

B) E90S x 10-15 sets:

– 18 double unders

– 6 alt DB hang power snatch (50/35)

– 6 kipping or 4 strict pull-ups

– 3 box jump overs (24/20”)

Thursday 9/11

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @60-65% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

Fitness

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 12 wallballs (20/14)

– 8 lemon squeezes

Friday 9/12

Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

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

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s front foot elevated split squats

– 12-16 banded tricep push-downs

– 8-12 supine medball hamstring curls

– 8-12 bent over reverse flys w/ pause

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row

– 500/400m ski

– 1000/800m bike

– 400m run

*Pick any two and complete both during each interval

Saturday 9/13

Fitness

TBA

Performance

TBA

Sunday 9/14

8am EDCF Run Club

10-12pm Open Gym

Monday 9/1 – Labor Day (7:45 & 9am only)

Fitness

“Little Luke”

• 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

Tuesday 9/2

Fitness & Performance

A) E4M x 4 sets:

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

– 3-4 negative or 4-8 weighted pull-ups

– 12 alternating goblet hold cossack squats

Fitness

B) E3M x 4-8 sets:

– 200m row

– 12 or 15 RKB swings

– 9, 12 or 15 push-ups

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 9, 12 or 15 push-ups

Wednesday 9/3

Fitness

E3M x 3-4 sets

Station 1:

– 200m row

– 12 wallballs

Station 2:

– 200m run

– 10 DB hang power clean + push press (5/side)

Station 3:

– 250/200m row

– 8 box step-ups

Station 4:

– 200m run

– 6 up/downs

*Goal is 90 sec of work with 90 sec of rest

Performance

E3M x 3-4 sets

Station 1:

– 250/200m row

– 15 wallballs (20/15)

Station 2:

– 200m run

– 12 DB hang power clean + push press (6/side @ 50/35)

Station 3:

– 250/200m row

– 9 box jumps w/ step down (24/20”)

Station 4:

– 200m run

– 6 burpees over the rower

*Goal is 90 sec of work with 90 sec of rest

Thursday 9/4

Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

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

B) 15 min AMRAP

– 1 DB hang squat clean 

– 3 strict pull-ups

– 5 dips

– 21 single unders

*Add 1 squat clean every set

*RX+ complete with 3 CTB pull-ups

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

B) 15 min AMRAP

– 1 squat clean (135/95, 115/95, 95/65)

– 3 pull-ups

– 5 ring dips

– 21 double unders

*Add 1 squat clean every set

*RX+ complete with 3 CTB pull-ups

Friday 9/5

Fitness

A) E4M x 4 sets:

– 6 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 3 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 double KB front squats w/ pause

– 10-15 DB tricep rollback extensions

– 5-10 hanging straight leg raise (sub with bent knee)

– 10 BB drag curls

OR

Conditioning Option

EMOM x 4-5 sets:

1: 15/12, 12/9, or 10/7 cal row or bike

2: 12, 10, or 8 DB SA hang power snatch

3: 12, 10 or 8 DB or prisoner reverse lunges

4: 12, 10 or 8 ambat sit-ups

5: rest

Saturday 9/6

Fitness

TBA

Performance

TBA

Sunday 9/7

8am EDCF Run Club

10-12pm Open Gym

Thanks for everyone who came out to support our athletes who competed in Battle Of The Boxes on Saturday at the gym. Also, a special thanks goes to Coach Nick for planning and executing the event!

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Monday 8/25

Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

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

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 double DB/kb hang squat cleans

– 10 push-ups (elevated if needed)

– 5-10 lemon squeezes

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 double DB/kb hang squat cleans (50/35s)

– 10 push-ups

– 5-10 lemon squeezes

Tuesday 8/26

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 50-60% DL 1RM

– 8-12 dips

– 10-side bent over DB/KB rows

*Dips can be scaled any way to make the rep range tough

*Heavier than 8/18 if possible

Fitness

B) 4 rounds for time:
– 400m run or 500/400m bike

– 20-15-10-5 RKB swings

*Scale run to 300m if needed

Performance

B) 4 rounds for time:
– 400m run or 500/400m bike

– 28-21-14-7 RKB swings (53/35)

Wednesday 8/27

Fitness

30 min tester

15 min AMRAP:

– 200m row

– 12 SA DB hang power cleans + push press (6/side)

– 6 box step-ups

– 24 single unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 9 wallballs

– 6 hanging knee raises

– 24 single unders

*Bigger classes should pair up and use same equipment while starting on different AMRAPs

Performance

30 min tester

15 min AMRAP:

– 250/200m row

– 12 SA DB hang power snatch (6/side @ 50/35)

– 6 box jump overs (24/20”)

– 24 double unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 12 wallballs (20/14)

– 6 toes to bar

– 24 double unders

*Bigger classes should pair up and use same equipment while starting on different AMRAPs

Thursday 8/28

Fitness

A) E2.5M x 6 sets

Odd: 

– 8-12 strict BB press

– 10/s SA half kneeling banded high row

Even:

– 8/s box step downs

*Only use a height/weight that doesn’t require pushing off floor

B) EMOM x 10-20 sets:

– 3 DB hang power clean + push press 

– 3 strict pull-ups

– 3 burpees (scale w/ 1-3 up/downs)

Performance

A) E2.5M x 6 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound set

B) EMOM x 10-20 sets:

– 3 TnG power clean + push jerks (135/95, 115/75, 95/65)

– 3 pull-ups

– 3 burpees over the barbell

*RX+ complete with CTB pull-ups

Friday 8/29

Fitness & Performance

A) E4M x 4 sets

– 8/side split squats

– 12-16 banded tricep push-down

– 8 ring face curls

*Split squats can be performed regular or rear foot elevated.

B) Strength Option 

3-4 sets for quality:

– 1 length hand over hand sled pull

– 16 alt. DB/KB death march (walking SL RDLs)

– 8/side banded diagonal chops (red band – high to low)

– 8-12/s lean away DB lateral delt raise

OR

Conditioning Option

EMOM x 4-5 sets:

1: 15/12 or 12/9 or 10/7 cal row

2: 10 or 8 DB thrusters (35/20s)
3: 40 or 30 or 20 double or single unders

4: 8 or 6 DB devil cleans

5: rest

Saturday 8/30

Fitness

TBA

Performance

TBA

Sunday 8/31

8am EDCF Run Club

10-12pm Open Gym