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

Monday 6/16

Fitness

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 60-65%

– 16 alt tall kneeling DB piston press

– 8 two up one down ring rows

B) E3M x 4-8 sets:

– 200m row

– 8 medball hold reverse lunges (sub regular reverse lunges)

– 12 SA DB hang power clean 

– 2 burpees

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 60-65%

We will be building on reps of 5 over the next couple weeks.

B) E3M x 4-8 sets:

– 250/200m row

– 8 reverse lunge wallballs (20/14)

– 12 SA DB hang power clean (50/35)

– 4 burpees over the rower

Tuesday 6/17

Fitness & Performance

A) E3M x 5 sets:

– 1 bench press @ 31X1 tempo + 4 regular bench press

– 3 negative or 5 weighted strict pull-ups

– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)

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

Fitness

B) E5M x 3-5 sets:

– 400m run

– 4 DB up/down devil cleans

– 8 lemon squeezes

– 24 single unders

Performance

B) E5M x 3-5 sets:

– 400m run

– 5 DB devil cleans (35/20s)

– 10 lemon squeezes

– 25 double unders

Wednesday 6/18

Fitness

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

Station 1:

– 200 run or 400m bike

– 16 push-ups

– 200 run or 500/400m bike

– 8 strict pull-ups

Station 2:

– 250/200m row

– 16 SA DB hang power snatch (8/side)

– 250/200m row

– 8 box step-ups

Performance

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

Station 1:

– 200 run or 500/400m bike

– 20/16 push-ups

– 200 run or 500/400m bike

– 10 pull-ups

Station 2:

– 250/200m row

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

– 250/200m row

– 10 sandbag box step-ups

Thursday 6/19

Fitness

A) E3M x 5 sets:

– 5 back squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) EMOM x 10-20 sets:

– 3 double KB/DB front squats

– 4 hanging knee raise

– 5 dips

Performance

A) E3M x 5 sets:

– 5 back squats @ 2-3 RIR or 75%

*Heavier than last week’s tempoed reps

B) EMOM x 10-20 sets:

– 3 front squats (from floor @ 135/95, 115/75, 95/65)

– 4 toes to bar

– 5 rings dips

Friday 6/20

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

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 pause split jerk + 1 split jerk

Sets 4-6: 1 split jerk

*Pauses happen on dip and catch

Fitness & Performance

B) Strength Option

3-4 sets for quality

– 1 length hand over hand sled pull

– 10 kneeling banded crunches

– 10/side SA DB bench press

– 10/side SA DB bent over row

OR

Conditioning Option

20 min AMRAP:

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

– 8 DB box step-overs (50/35, 35/20, 25/15 – sub no weight)

– 10 DB push press (5/5)

– 12 abmat sit-ups

Saturday 6/21

Fitness

TBA

Performance

TBA

Sunday 6/22

9am EDCF Run Club

10-12pm Open Gym

Monday 6/9

Fitness & Performance

A) E3M x 5 sets:

– 2 bench press @ 31X1 tempo + 3 regular bench press

– 3 negative or 5 weighted strict pull-ups

– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)

*Bench press heavier than last week (65-75%)

Fitness

B) E2M x 8-12 sets:

Odd – 12/9 cal row + 12 SA DB hang power cleans (6/side) + 6 air squats

Even – 12/9 cal row + 6-9 strict pull-ups + 6 air squats

Performance

B) E2M x 8-12 sets:

Odd – 15/12 cal row + 9 hang power cleans + 6 air squats

Even – 15/12 cal row + 9 pull-ups + 6 air squats

*115/75, 96/65, 75/55 BB weight

*Sub 6-9 strict pull-ups if not kipping.

Tuesday 6/10

Fitness

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

Station 1:

– 200 run or 400m bike

– 16 RKB swings

– 200 run or 400m bike

– 8 box step-ups

Station 2:

– 200m row

– 16 SA DB push press (4/4/4/4)

– 200m row

– 8 hanging knee raise

Performance

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

Station 1:

– 200 run or 500/400m bike

– 20 RKB swings (53/35)

– 200 run or 500/400m bike

– 10 box jump overs (24/20”)

Station 2:

– 250/200m row

– 20 SA DB shoulder to overhead (5/5/5/5 @ 50/35, 40/25)

– 250/200m row

– 10 toes to bar

Wednesday 6/11

Fitness

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

– 10 DB floor press

– 5/side SA ring row w/ reach

*Sub box or goblet squat for back squat if needed

B) E90S x 10-15

– 20 single unders

– 7 wallballs (20/14)

– 5 ring dips

– 3 burpees

Performance

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

*Heavier than 6/2

B) E90S x 10-15

– 20 double unders

– 7 wallballs (20/14)

– 5 ring dips

– 3 burpees

RX+ complete with 9-6-3 rep scheme

Thursday 6/12

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) 4 rounds for time:
– 400m run

– 15-12-9-6 DB push press

*Use a weight that is tough for 15

Performance

A) E2.5M x 6 sets

Sets 1-3: 2 pause split jerk

Sets 4-6 1 pause split jerk + 1 split jerk

*Pauses happen on dip and catch

B) 4 rounds for time:
– 400m run

– 15-12-9-6 shoulder to overhead (115/75, 95/65, 75/55)

Friday 6/13

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

Performance

A) E2.5M x 6 sets

Sets 1-3: 1 hang snatch + 1 snatch

Sets 4-6: 1 snatch 

*Compare to 6/5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded or cable tricep push-downs

– 10 double KB heel elevated front squats

– 5/side slow and controlled banded pallof press (green)

– 10 ring rows w/ 10 sec pause on final rep

OR

Conditioning Option

20 min AMRAP:

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

– 10 box step-ups

– 10 plate ground to overhead

– 10 push-ups

Saturday 6/14

Fitness

TBA

Performance

TBA

Sunday 6/15

10-12 pm Open Gym

We are proud to offer sports massage now at the gym! Please text Coach Glenn to set up an appointment. We are running a special rate of $1/minute for EDCF members before opening it up to the public.

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Monday 6/2

Fitness

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

– 10 DB Z-press

– 5/side SA ring row w/ reach

*Sub box or goblet squat for back squat if needed

B) “Running Little Fran”

3 rounds for time:
– 400m run

– 15-12-9 DB thrusters 

– 15-12-9 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

*Heavier than 5/22

B) “Running Fran”

3 rounds for time:
– 400m run

– 21-15-9 thrusters (95/65)

– 21-15-9 pull-ups

Tuesday 6/3

Fitness

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets…

– 10 ring rows w/ 10 sec hold on final rep

After even sets…

– 10 DB Romanian deadlifts @ 3011 tempo

B) E3M x 5-8 sets:

– 12/9 cal row

– 9 DB push press

– 6 hanging knee raises

Performance

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push press

B) E3M x 5-8 sets:

– 15/12 cal row

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

– 6 toes to bar

Wednesday 6/4

Fitness

E4M x 2-3 sets total 

Station 1:

– 200m row

– 8 up/down DB devil cleans

– 12 air squats

Station 2:

– 200m run or 400m bike

– 12 box step-ups

– 8 dips

Station 3:

– 200m row

– 12 ring rows

– 36 singleunders

Station 4:

– 200m run or 500/400m bike

– 12 push-ups

– 8-12 lemon squeezes

Performance

E4M x 2-3 sets total 

Station 1:

– 250/200m row

– 8 DB devil cleans (35/20s)

– 16 air squats

Station 2:

– 200m run or 500/400m bike

– 16 box step-ups

– 8 ring dips

Station 3:

– 250/200m row

– 12 ring rows

– 36 double unders

Station 4:

– 200m run or 500/400m bike

– 16/12 push-ups

– 12 lemon squeezes

Thursday 6/5

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 to box

– 8-12 tall kneeling banded lat pull-downs

B) EMOM x 10-20 sets:

– 3 double DB hang power snatches

– 3 DB front squats

– 3 burpees

Performance

A) E2.5M x 6 sets

Sets 1 & 2: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 3 & 4: 1 hang snatch + 1 snatch

Sets 5 & 6: 1 snatch 

B) EMOM x 10-20 sets:

– 1 hang squat snatch @ 115/75, 95/65, 75/55

– 2 overhead squats

– 3 burpee pull-ups

OR

– 1 hang power snatch

– 3 goblet squats (53/35)

– 3 burpee pull-ups

Friday 6/6

Fitness & Performance

A) E4M x 4 sets:

– 6 BB Romanian deadlifts @ RPE 8

– 8-12/side half kneeling DB press

– 10/side bent over KB rows

*BB RDLs should be a little heavier than last week’s 8s

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-15 DB tricep rollback extensions

– 5-10 strict hanging leg raises (sub knee raises)

– 10-15 banded pvc curl (tie low on rack – squeeze at top)

OR

Conditioning Option

E5MOM x 3-5 sets:
– 400m run, 500/400m row, 1000/800m bike, 500/400m ski

– 15-20 RKB swings (53/35)

– 10-15 push-ups (sub 5-10 HSPUs)

– 10 box jump overs or step-ups

Saturday 6/7

Fitness

TBA

Performance

TBA

Sunday 6/8

10-12 pm Open Gym

BIG turnout at this year’s Memorial Day Murph workout!!!

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Monday 5/26 – 7:30 & 9am only

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 75 air squats

– 400m run

*Partition bodyweight movements as needed. 

Tuesday 5/27

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

Even sets:

– 10 DB incline press

– 10 DB incline rows

B) EMOM x 5-8 sets total (15-24 minutes)

1: 12/9 cal row

2: 12-16 RKB swings 

3: 8 box step-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) EMOM x 5-8 sets total (15-24 minutes)

1: 15/12 cal row

2: 20 RKB swings (53/35)

3: 10 box jump overs (24/20”)

Wednesday 5/28

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ RPE 7-8

– 8-12/side half kneeling DB press

– 10/side bent over KB rows

*BB RDLs should be a little heavier than last week

Fitness

B) E5M x 3-5 sets

– 400m run or 1000/800m bike

– 5 up/down DB devil cleans

– 10 DB push press

– 5-10 lemon squeezes

Performance

B) E5M x 3-5 sets

– 400m run or 1000/800m bike

– 5 DB devil cleans (35/20s)

– 10 DB push press

– 10 lemon squeezes

Thursday 5/29

Fitness

E4M x 2-3 sets total 

Station 1:

– 200m row

– 12 DB hang power snatch 

– 8 hanging knee raises

Station 2:

– 200m run

– 8-12 box step ups (weight w/ DB if able)

– 8 burpees

Station 3:

– 200m row

– 8-12 dips

– 24 single unders

Performance

E4M x 2-3 sets total 

Station 1:

– 250/200m row

– 16 DB hang power snatch (50/35)

– 8 toes to bar

Station 2:

– 200m run

– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)

– 8 burpees

Station 3:

– 250/200m row

– 12 ring dips

– 36 double unders

Station 4:

– 200m run

– 12 goblet squats

– 8 burpees

Friday 5/30

Fitness & Performance

A) E3M x 5 sets:

–  bench press @ 31X1 tempo

– 10 tall kneeling banded lat pull-downs

– 10 bent over reverse flys (w/ with 5 or 10lb plates)

B) Strength Option 

3-4 sets for quality:

– 

– 

– 

– 

OR

Conditioning Option

Saturday 5/31

Fitness

TBA

Performance

TBA

Sunday 6/1

10-12 pm Open Gym