No classes this Saturday 8/23. We will be hosting Mental Giants CrossFit for the Battle of the Boxes. If you would like to compete in this friendly competition with a partner or help judge please let us know!

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Monday 8/18

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

Fitness

B) E5M x 3-5 sets:
– 400m run or 800m bike

– 16 RKB swings 

– 12 push-ups (elevate if needed)

– 8 hanging knee raises

Performance

B) E5M x 3-5 sets:
– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 toes to bar

Tuesday 8/19

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 + 10 DB push press

Even: 12/9 cal row + 20-30 singleunders

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 power clean + 2 split jerks

Sets 4-6: 1 power clean + 1 split jerk

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 30 double unders

Wednesday 8/20

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) EMOM x 10-20 sets:

– 5 wallballs (20/14)

– 4 strict pull-ups

– 3 burpees (scale w/ up/downs)

Performance

B) EMOM x 10-20 sets:

– 7 wallballs (20/14)

– 5 pull-ups

– 3 burpees to target

Thursday 8/21

Fitness

30 min tester

15 min AMRAP

– 200m row

– 10 medball thrusters

– 10 ring rows

– 25 single unders

+ Right into…

15 min AMRAP:

– 200m run or 400m bike

– 10 box step-ups

– 10 SA DB hang power cleans (5/5)

– 25 single unders

Performance

30 min tester

15 min AMRAP

– 250/200m row

– 10 BB thrusters

– 10 ring rows

– 25 double unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 10 box step-ups

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

– 25 double unders

Friday 8/22

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

B) Strength Option

3-4 sets for quality:

– 10-15/side SA banded bent over tricep kick backs (red/orange)

– 1 lap lateral sled drag

– 20 alt. KB gorilla rows

– 30 sec/side side plank

OR 

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski or 1000/800m bike

– 2 rounds:

• 9 plate ground to overhead (45/35, 35/25)
• 12 abmat sit-ups
• 15 air squats

*Scale reps to 8-10-12 or 6-8-10 if needed.

Saturday 8/23

BATTLE OF THE BOXES

Sunday 8/24

8am EDCF Run Club

10-12pm Open Gym

Reminder: Coach Glenn has got a killer deal for EDCF members!

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Monday 8/4

Fitness

A) E3M x 6 sets:

– 3 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 15 unbroken wallballs

– 10 hanging knee raises

Performance

A) E3M x 6 sets:

– 3 back squats @1-2 RIR or 80-85%

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 20 unbroken wallballs (20/14)

– 10 toes to bar

Tuesday 8/5

Fitness

E12M x 3-4 sets:

– 400m row

– 20 single unders

– 16 SA DB hang power cleans (8/side)

– 20 single unders

– 16 SA DB push press (8/side)

– 20 single unders

– 16 prisoner reverse lunges (8/side)

– 20 single unders

– 400m run

Performance

E12M x 3-4 sets:

– 500m row

– 20 double unders

– 20 SA DB hang power cleans (10/side @ 50/35)

– 20 double unders

– 20 SA DB push press (10/side)

– 20 double unders

– 20 DB reverse lunges (10/side, held anyway)

– 20 double unders

– 400m run

*Can also use KB if needed

Wednesday 8/6

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) E90S x 10-20 sets:

– 6 RKB swings 

– 5 push-ups (elevated if needed)

– 4 box step ups

Performance

B) E90S x 10-20 sets:

– 7 RKB swings (53/35)

– 5 push-ups

– 3 box jump overs (24/20”)

RX+ use 70/44 KB and/or deficit or HSPUs

Thursday 8/7

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

B) B) 4 rounds: 

– 400m run

– 16-12-8-4 DB hang power snatch (53/35)

– 10 DB goblet squats

Performance

A) E2.5M x 6 sets

Sets 1&2: 3 position snatch (high, hang, floor)

Sets 3&4: 2 position snatch (hang, floor))

Sets 5&6: 1 snatch (floor)

*Receive snatch in full squat if able

B) 4 rounds: 

– 400m run

– 20-16-12-8 DB hang power snatch (53/35)

– 10 DB goblet squats

OR

“Nancy”

5 rounds for time:

– 400m run

– 15 overhead squats (95/65)

Friday 8/8

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12 dips

– 10-side bent over DB/KB rows

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

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-20 banded tricep push-downs

– 10-20 wall assisted DB curls (triceps on wall, torso at slight angle)

– 10 medball hamstring curls

OR

Conditioning Option

20 min AMRAP:

– 12 cal row or bike

– 6 up/downs

– 12 RKB swings

– 6 lemon squeezes

– 12 prisoner reverse lunges

Saturday 8/9

Fitness

TBA

Performance

TBA

Sunday 8/10 

8am EDCF Run Club

10-12pm Open Gym

Monday 7/28

Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

Fitness

B) E5M x 3-5 sets

– 500/400m row

– 10 plate ground to overhead (45/35, 35/25)

– 8 plate hold/prisoner reverse lunges

– 6 up/downs

Performance

B) E5M x 3-5 sets

– 500/400m row

– 12 plate ground to overhead (45/35, 35/25)

– 12 plate overhead reverse lunges

– 6 burpees to plate

Tuesday 7/29

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB hang squat cleans

– 5 strict pull-ups

– 7/5 push-ups

*Elevate push-ups if needed for full range of motion

Performance

A) E2.5M x 6 sets

Sets 1&2: 3 high hang snatch (hip)

Sets 3&4: 2 hang snatch (knee)

Sets 5&6: 1 low hang snatch (2” below knee)

*Receive snatch in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go squat cleans

– 5 pull-ups

– 7/5 perfect push-ups

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

*RX+ complete with chest to bar pull-ups & deficit push-ups

Wednesday 7/30

Fitness

E10M x 3-5 sets:

– 400m row

– 12 DB hang power snatches

– 12 wallballs

– 400m run or 800m bike

– 9 hanging knee raises

– 9-12 box dips

– 12 box step-ups (20/16”)

Partner up and share equipment to save space. Partner 2 starts on the run and works in order.

Performance

E10M x 3-5 sets:

– 500/400m row

– 18 DB hang power snatches (50/35)

– 15 wallballs (20/14)

– 400m run or 1000/800m bike

– 12 toes to bar 

– 9-12 ring dips

– 12 box step-ups (20/16”)

Partner up and share equipment to save space. Partner 2 starts on the run and works in order.

Thursday 7/31

A) E3M x 6 sets:

– 3 deadlifts (build to a tough set of 3)

After odd sets:

– 10-15 DB floor press w/ pause

After even sets:

– 10 L-seated band rows (green)

B) E3M x 4-8 sets:
– 12/9 cal row (sub 10/7)

– 12 RKB swings (53/35)

– 12 air squats

– 4 lemon squeezes

Performance

A) E3M x 6 sets:

– 2-3 deadlifts @ 1-2 RIR or 85+%

*Heavier than 7/21

B) E3M x 4-8 sets:
– 15/12 cal row

– 15 RKB swings (53/35)

– 15 air squats

– 5 lemon squeezes

Friday 8/1

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 4 DB batwing rows w/ 6 sec pause

After even sets – 8-12 banded Spanish squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough but technically sound set

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB tricep rollback extensions

– 8/side KB front foot elevated split squat (on 35-45lb plate)

– 10 BB drag curls

– 5/side pallof press @ 5050 tempo (green band)

OR

Conditioning Option

10 sets:

– 60 sec on / 60 sec off (row, bike, or ski)

*Keep same pace but push it, around 80% output

Saturday 8/2

Fitness

TBA

Performance

TBA

Sunday 8/3

8am EDCF Run Club

10-12pm Open Gym

Monday 7/21

Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/side SA half kneeling banded vertical lat pull-downs

B) 15 min AMRAP:

– 1 DB hang squat clean

– 3 hanging knee raises

– 5 push-ups

– 20 single unders

*Add one squat clean every round.

Performance

A) E2.5M x 6 sets:

Sets 1-3: 1 hang clean + 1 clean

Sets 4-6: 1 clean 

*Receive in squat if able

B) 15 min AMRAP:

– 1 squat clean (135/95, 115/75, 95/65)

– 3 toes to bar

– 5 push-ups

– 20 double unders

*Add one squat clean every round.

Tuesday 7/22

A) E3M x 6 sets:

– 3 deadlifts @ 2-3 RIR or 65-70%

After odd sets:

– 10/s SA DB strict overhead press

After even sets:

– 10 L-seated band rows (green)

B) E5M x 3-5 sets

– 400m run

– 12 double KB deadlifts 

– 9 dips

– 6 box step-ups

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 1-2 RIR or 80-85%

*Heavier than 7/14

B) E5M x 3-5 sets

– 400m run

– 12 double KB deadlifts (53/35s)

– 10 ring dips

– 8 box jump overs

Wednesday 7/23

Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets – 4 DB batwing rows w/ 6 sec pause

After even sets – 8-12 banded Spanish squats

B) E2M x 8-12 sets

Odd sets:

– 12/9 cal row + 10 DB push press (115/75, 95/65, 75/55) + 8 air squats

Even sets:

– 12/9 cal row + 15 RKB swings

Performance

A) E2.5M x 6 sets:

– 5 push press

*Build to a tough but technically sound set

B) E2M x 8-12 sets

Odd sets:

– 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55) + 10 air squats

Even sets:

– 15/12 cal row + 15 RKB swings (70/44, 53/35, 40/26)

Thursday 7/24

Fitness

E10M x 3-5 sets:

– 400m row

– 16 SA DB hang power cleans (8/s))

– 16 prisoner walking lunges

– 400m run or 1000/800m bike

– 8-12 strict pull-ups 

– 8-12 lemon squeezes or abmat sit-ups

– 24-32 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 SA DB hang power cleans (10/s @ 50/35)

– 16 DB walking lunges (single DB)

– 400m run or 1000/800m bike

– 12 pull-ups 

– 12 lemon squeezes

– 36 double unders

RX+ perform with 12 CTB pull-ups or 4-6 bMUs 

Friday 7/25

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

Performance

A) E3M x 6 sets:

– 4 back squats @ 2 RIR or 80%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10/side bent over DB rows

– 5/side side plank clamshells with 5 sec pause

– 10 Bradford presses (over and back = 2 reps)

OR

Conditioning Option

20 sets:

– 30 sec on / 30 sec off (row, bike, or ski)

*Keep same pace but push it, around 80-85% output

Saturday 7/26

Fitness

12 rounds with a partner:

– 12/9 cal row

– 12 wallballs 

– 6-9 strict pull-ups

– 12 RKB swing

– 6 burpees

*Switch every movement

*40 min cut-off

Performance

12 rounds with a partner:

– 15/12 cal row

– 15 wallballs (20/14)

– 12 pull-ups

– 9 hang power cleans (115/75, 95/65)

– 9 burpees to target

*Switch every movement

*40 min cut-off

Sunday 7/27

8am EDCF Run Club

10-12pm Open Gym

Monday 7/14

A) E3M x 6 sets:

– 4 deadlifts @ 2-3 RIR or 65-70%

After odd sets:

– 10/s SA DB strict overhead press

After even sets:

– 10 L-seated band rows (green)

B) E3M x 4-8 sets:

– 200m row

– 12 RKB swings

– 8 DB push press 

– 4 lemon squeezes

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 2 RIR or 80%

*Heavier than 7/3

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 10 DB push press (35/20s)

– 5 lemon squeezes

Tuesday 7/15

Fitness & Performance

A) E3M x 5 sets:

– 2-3 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (80-85+%)

Fitness

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 dips

– 9-12 strict pull-ups

– 6 dips

– 3 burpees

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 ring dips

– 12 pull-ups

– 6 ring dips

– 6 burpees to target

*RX+ complete with CTB pull-ups

Wednesday 7/16

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:
– 400m row

– 5 DB hang power cleans + 5 DB front squats + 5 DB push press

– 200m run (sub 500m bike)

– 32 single unders

Station 2: 

– 400m run (sub 1000/800m bike)

– 5 hanging knee raises + 10 box step-ups + 5 hanging knee raises + 10 lemon squeezes

– 200m row

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:
– 500/400m row

– 5 hang power cleans + 5 front squats + 5 shoulder to overhead (115/75, 95/65, 75/55)

– 200m run (sub 500m bike)

– 40 double unders

Station 2: 

– 400m run (sub 1000m bike)

– 5 toes to bar + 10 box step-ups + 5 toes to bar + 10 lemon squeezes

– 250/200m row

– 40 double unders

Thursday 7/17

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

– 2 up/down DB devil press

– 4-6 wallballs 

– 4 ring or inverted BB rows

Performance

A) E3M x 6 sets:

– 4 back squats @ 2 RIR or 80%

B) E60S x 10-20 sets:

– 2 DB devil press (35/20s)

– 6 wallballs (20/14)

– 4 ring or inverted BB rows

Friday 7/18

Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

B) Strength Option

3-4 sets for quality:

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

– 20 DB walking lunges

– 10 2 up 1 down ring rows

– 10 L-seated up and overs

OR

Conditioning Option

20 min AMRAP:

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

– 6 pull-ups

– 12 push-ups

– 18 air squats

RX+ perform with reps of 10-20-30 

Scale with elevated push-ups if needed

Saturday 7/19

Fitness

TBA

Performance

TBA

Sunday 7/20

8am EDCF Run Club

10-12pm Open Gym

Monday 7/7

Fitness & Performance

A) E3M x 5 sets:

– 3 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (80-85+%)

Fitness

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

Odd: 12/9 cal row + 9-12 push-ups + 5 hanging knee raises

Even: 12/9 cal row + 10 box step-ups

Performance

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

Odd: 15/12 cal row + 15/12 push-ups + 5 toes to bar

Even: 15/12 cal row + 10 box jump overs (24/20”)

Tuesday 7/8

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:
– 400m row

– 16 wallballs

– 200m run (sub 500m bike)

– 32 single unders

Station 2: 

– 400m run (sub 1000/800m bike)

– 16 SA DH hang power clean + push press (4/4/4/4)

– 200m row

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:
– 500/400m row

– 20 wallballs

– 200m run (sub 500m bike)

– 40 double unders

Station 2: 

– 400m run (sub 1000m bike)

– 20 SA DH hang power clean + push press (5/5/5/5 @ 50/35, 40/25)

– 250/200m row

– 40 double unders

Wednesday 7/9

Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E60S x 10-20 sets:

– 5 or 7 RKB swings

– 3 dips

– 3 or 5 air squats

– 1 up/down to box step up

Performance

A) E3M x 5 sets:

– 5 back squats @ 2 RIR or 75-80%

B) E60S x 10-20 sets:

– 7 RKB swings (53/35)

– 3 ring dips

– 5 air squats

– 1 burpee box jump over (24/20”)

Thursday 7/10

Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

Fitness

B) 20 min AMRAP:

– 12 DB hang power snatch (6/6)

– 10 prisoner reverse lunges

– 8 lemon squeezes or abmat sit-ups

– 200m run or 500/400m bike

Performance

B) 20 min AMRAP:

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

– 10 DB goblet hold reverse lunges

– 8 lemon squeezes

– 200m run or 500/400m bike

Friday 7/11

Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/siden DA half kneeling banded vertical lat pull-downs

Performance

A) E2.5M x 6 sets:

Sets 1&2: 3 position clean (high, hang, floor = 3 reps)

Sets 3&4: 2 position clean (hang, floor = 2 reps)

Sets 5&6: 1 clean (floor)

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 10/side bird dog DB row

– 10-15 banded tricep push-downs (green/red)

– 10/side banded TKEs (green)

OR 

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– 12 double KB deadlifts 

– 12 inverted BB rows

– 12 single arm DB push press (6/side @ 50/35, 40/25, 35/20)

Saturday 7/12

Fitness

TBA

Performance

TBA

Sunday 7/13

8am EDCF Run Club

10-12pm Open Gym

Monday 6/30

Fitness

A) E2.5M x 6 sets

Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause

Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)

*Use rack for assist with balance with RDL if needed

B) E90S x 10-15 sets:

– 20 single unders

– 4 DB push press

– 4 toes to bar

– 5 air squats

Performance

A) E2.5M x 6 sets

Sets 1-3: 2 split jerks

Sets 4-6: 1 split jerk

*heavier than 6/20

B) E90S x 10-15 sets:

– 20 double unders

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

– 4 toes to bar

– 5 air squats

RX+ use 155/105 and/or 2 BMU instead of T2B.

Tuesday 7/1

Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/siden DA half kneeling banded vertical lat pull-downs

B) E3M x 4-8 sets:

– 12/9 cal row

– 3 DB hang squat cleans

– 9-12 push-ups

– 6 prisoner reverse lunges

Performance

A) E2.5M x 6 sets:

Sets 1&2: 3 high hang cleans (hip)

Sets 3&4: 2 hang cleans (above knee)

Sets 5&6: 1 clean (floor)

*Receive in squat if able

B) E3M x 4-8 sets:

– 15/12 cal row

– 3 squat cleans

– 12/9 push-ups

– 6 prisoner reverse lunges

Wednesday 7/2

Fitness

E6M x 6-8 sets

Station 1:

– Row 200m 

– 6 up/down DB devil cleans 

– Run 200m

– 9-12 strict pull-ups

Station 2:

– Run 200m

– 12-18 RKB swings 

– Row 200m

– 12 alternating box step-ups

Performance

E6M x 6-8 sets

Station 1:

– Row 250/200m 

– 6 DB devil cleans (35/20s)

– Run 200m

– 12 pull-ups

Station 2:

– Run 200m

– 18 RKB swings (53/35)

– Row 250/200m

– 12 alternating box step-ups (20/16”)

RX+ perform with 500/400m row to start station 1 and 400m run to start station 2

Thursday 7/3

Fitness

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR or 65-70%

– 16 alt tall kneeling DB piston press

– 8 two up one down ring rows

B) E5M x 3-5 sets:

– 400m row

– 12 plate hold or prisoner walking lunges

– 12 dips

– 12 lemon squeezes or abmat sit-ups

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2 RIR or 75-80%

*Heavier than 6/24

B) E5M x 3-5 sets:

– 500m row

– 12 OH plate walking lunges (45/35, 35/25)

– 12 ring dips

– 12 lemon squeezes

*Break up dips to 6 before lemon squeezes and 6 after if needed

Friday 7/4 – July 4th (7:45 and 9am only)

“Independence Day Throwdown”

Fitness

For time:

– 800m run

+

7 rounds:

– 4 DB hang squat cleans

– 17 single unders

– 7 DB deadlifts

– 6 strict pull-ups

+

– 800m run

*Scale the runs down to 600s if needed

Performance

For time:

– 800m run

+

7 rounds:

– 4 squat cleans (185/125, 155/105, 135/95, 115/75, 95/65)

– 17 double unders

– 7 deadlifts

– 6 chest to bar pull-ups

+

– 800m run

Saturday 7/5

Fitness

TBD

Performance

TBD

Sunday 7/6

8am EDCF Run Club

10-12pm Open Gym

Monday 6/23

Fitness

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

Odd sets:

– 8-12/side SA DB incline bench press

Even sets:

– 6/side goblet hold cossack squat

– 8-12 tall kneeling banded lat pull-downs

B) 4 rounds for time:

– 400m run

– 15-12-9 doube DB hang power snatches (95/65, 75/55)

– 45-36-18 single unders

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 pause snatch (2 sec at knee)

Sets 4-6: 1 snatch 

*Compare to 6/13

B) 4 rounds for time:

– 400m run

– 15-12-9 hang power snatches (95/65, 75/55)

– 45-36-18 double unders

Tuesday 6/24

Fitness

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR or 65-70%

– 16 alt tall kneeling DB piston press

– 8 two up one down ring rows

B) E3M x 4-8 sets:
– 12/9 cal row

– 3 x (1 double DB/KB hang power clean + 2 front rack reverse lunges (sub 2 front squats))

– 6 DB/KB push press

– 3 burpees (sub up/downs)

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR or 65-70%

*Heavier than 6/16

B) E3M x 4-8 sets:
– 15/12 cal row

– 3 x (1 double DB/KB hang power clean + 2 front rack reverse lunges (35/20s))

– 6 DB/KB push press

– 3 burpees over the rower

Wednesday 6/25

Fitness & Performance

A) E3M x 5 sets:

– 4 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (70-75+%)

Fitness

B) EMOM x 10-20 sets:

– 7 RKB swings

– 3 hanging knee raise

– 5 air squats

– 3 dips

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings

– 3 toes to bar

– 5 air squats

– 3 ring dips

Thursday 6/26

Fitness

E6M x 6-8 sets

Station 1:

– Row 500/400m 

– 15 wallballs 

– Run 200m

– 10 pull-ups

Station 2:

– Run 400m

– 15 push-ups (scale with elevated version)

– Row 250/200m

– 10 box step-ups

Performance

E6M x 6-8 sets

Station 1:

– Row 500/400m 

– 20 wallballs (20/14)

– Run 200m

– 15 pull-ups

Station 2:

– Run 400m

– 20/15 push-ups

– Row 250/200m

– 10 box jump overs (24/20”)

Friday 6/27

Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

Performance

A) E3M x 5 sets:

– 5 back squats @ 2-3 RIR or 75%

*Heavier than last week’s tempoed reps

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 10-15 DB bench press w/ pause

– 10/side half kneeling SA banded lat pull-downs

– 1 lap lateral sled drag

– 10/side lean away banded lateral delt raise

OR

Conditioning Option

E5M x 3-5 sets:

– 400m run / 500/400m row or ski / 1000/800m bike

– 12 DB/KB thrusters (35/20s)

– 10 lemon squeezes

– 8 up/downs

Saturday 6/28

Fitness

TBA

Performance

TBA

Sunday 6/28

8am EDCF Run Club

10-12pm Open Gym