A) Every 2.5 minutes x 8 sets

– 2 x bench press @ 88-92%

– 2 x weighted pull-ups

*sub 3-4 banded negative pull-ups @ 30X1 tempo

 

B) 3 sets for quality:

– 8/side DB or BB loaded box step ups (knee height)

– 20 seated hamstring curls with band @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

 

C) 2 sets:

– Arm Farm

Rest as needed

 

EMOM x 5-7 sets:

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

2: 12 DB hang clean & jerk (55/35ish) 6/side

3: 6-10 burpee box jump overs

4: 200m run

5: rest

 

*RX+ row 15/12 cal or AB 12/9 cal and use 70/45ish.

A) EMOM x 5 sets

– snatch + overhead squat @ 55-75%

+

E2MOM x 5 sets

– snatch @ 80, 85, 90+, 90+, 90+%

 

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

*Partial to the snatch or clean & jerk? Want to get better at them? Check out our new 8 week EDCF Barbell class starting July 9th! Details coming soon…

 

A) E2MOM x 6 sets:

– 5-4-3-3-3 TnG power cleans

*Build as you go to a heavy but fluid set of 3. Heavier than last week’s 4s.

 

B) “The Chief”

3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S x 5 sets

*Start where you left off on previous set.

A) Every 2.5 min x 8 sets:

– 2 x back squat @ 88-92%

*This should be heavier than your set of 3s from last week.

 

B) 2 min AMRAP @ 95-100%:

– 5 thrusters (95/65)

– 4 toes to bar

– 3 burpees over the bar

R3M x 4 sets total.

 

*Go fast with full range of motion on all movements.

*RX+ 115/75.

A) Every 3 minutes x 6 sets:

– 3 x bench press @ 85-88%

– 3 x weighted pull-ups (sub 5 banded negatives)

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

 

C) 2 sets:

– Arm Farm

Rest as needed

 

EMOM x 5-6 sets:

1: 200m run

2: 8 shoulder to overhead (135/95, 115/75, 95/65)+ 6 burpees over the bar

3: 250/200m row

4: 15 RKB swings (70/44)

5: rest

 

*Scale run and/or row if needed.

 

A) EMOM x 5 sets

– pause snatch @ 55-75%

*Pause 2 counts at knee cap.

+

E2MOM x 5 sets

– snatch @ 80, 85, 90+, 90+, 90+%

 

B) For time

– 800m run

– 15 overhead squats (95/65, 75/55, 65/45)

– 15 toes to bar

– 10 overhead squats

– 10 toes to bar

– 5 overhead squats

– 5 toes to bar

– 800m run

 

RX+ use 115/75