Monday 8/19
Fitness
A) E3M x 4 sets
– 12 x DB or BB bench press
B) 5 rounds for time:
– 60 single unders
– 20/15 perfect push-ups
– 10 strict pull-ups
C) 3 sets:
– 8/side bent over rows
– 12 DB lat pull-overs
Performance
A) E3M x 4 sets – bench press
Set 1: 12 @ 60-64%
Sets 2-4: @ 58%
B) 5 rounds for time:
– 50 double unders
– 20/15 perfect push-ups
– 10 strict pull-ups
C) 3 sets:
– 8/side bent over rows
– 12 DB lat pull-overs
Tuesday 8/20 – conditioning
Fitness
A) E5M x 5-7 sets:
– 300 or 400m run
– 6/side DB single arm hang clean & jerk
– 12 weighted sit-ups
Performance
A) E5M x 5-7 sets:
– 400m run
– 6/side DB single arm hang clean & jerk (55/35)
– 8 toes to bar
*Keep run pace within 5 seconds of each other
*Keep thrusters tough but UB. Goal is high total amount of weight lifted.
Fitness & Performance
B) 3 sets for quality:
– 8/side TGUP sit-up
– 10 bent over reverse flys
– 12 DB hammer curls
Wednesday 8/21
Fitness
A) E2M x 5 sets
– 8 BB Romanian deadlifts
– 10 DB renegade rows
B) For time:
– 60/45 cal row
– 40 RKB swings
– 20 burpee box step ups
Performance
A) E2M x 5 sets:
– TnG power clean clusters 1.1.1
*R10S between singles. Add weight each set.
B) For time:
– 75/50 cal row
– 25 power cleans (135/95, 115/75)
– 25 burpee box jump overs
Thursday 8/22
Fitness
A) EMOM x 5 sets each
Minute 1: 12 alternating DB standing presses (6/side)
Minute 2: 12 DB weighted glute bridge
B) E3MOM x 4-6 sets
– 200m run
– 6 double DB hang power snatch
– 6-8 strict pull-ups
Performance
A) EMOM x 10 sets:
– 1 push press
B) E3MOM x 4-6 sets
– 200m run
– 6 double DB hang power snatch (35/25)
– 8 pull-ups, 6 chest to bar pull-ups, 4/3 bar muscle ups
Friday 8/23
Fitness
A) EMOM x 5 sets
Minute 1: 8 double KB front rack squats
Minute 2: 8 DB bench press
Minute 3: 8 bent over BB rows
Performance
A) E90S x 10 sets:
– 1 front squats @ heaviest weight from last week
Fitness & Performance
B) 3-4 sets for quality:
– 1 lap heavy farmer’s carry
– tall kneeling vertical hand over hand sled pull
– 30 seconds heavy sandbag front loaded march
– 8-10 hamstring slide curls @ 20X1
Saturday 8/24
Fitness
TBA
Performance
TBA
12-3pm EDCF Pool Party
Sunday 8/25
8am Endurance
10-12pm Open Gym