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

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