A) 1X20 High Bar Back Squat
*Note: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.
B) For time:
– 30 Burpees
– 50 Double-Unders
– 20 Burpees
– 50 Double-Unders
– 10 Burpees
– 50 Double-Unders
– Row 1K
C) Coaches choice midline work
Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
-then-
4 rounds for total time of:
– 12/9 HSPU
– Run 400m
Rest 2 min
*Notes: Strict 20 min time cap.
A1) Deadlift at 90% of 1 RM: 5@75%, 3 @85%, 1+@95%; rest 20 seconds
A2) ME Rind Dips; rest 2 min
B) 3 rounds for reps (1 min per station):
– Tire flip jump throughs
– Overhead lunges (45/25)
– KB swings (53/35)
– 1 min rest
C) ME DB grip carry x 2; rest as needed
A) 5×3 – 1 Heaving Snatch Balance + 1 Overhead Squat; rest 60-90 sec.
then…
B) For time:
75 Double-Unders
200m row
25 Ab-Mat Situps
50 Double-Unders
200 m row
25 Ab-Mat Situps
25 Double-Unders
200 m row
25 Ab-Mat Situps
C) 2 ME Handstand Holds for time; rest as much as needed
A.) at 90% of 1RM strict press:
75% x 5, 85% x 3, 95% x 1+
B.) 3 rounds for time of:
– Run 400m
– 18 TTB
– 6 Push Jerks (155/105)
C.) Plank fun
Fast approaching is No Ordinary Race, EDCF’s first ever endurance challenge. On Sunday, April 28th, you will be given the opportunity to test your true fitness.
There is a sign up sheet at the gym for competitors and volunteers. There is a $20 entry fee for competitors, which includes an awesome t-shirt (shown above), breakfast tacos, and beer. Also, t-shirts are $10 for people who sign up to volunteer. ONLY COMPETITORS AND VOLUNTEERS WILL RECEIVE T-SHIRTS. No extras will be ordered so please sign up at the gym by this Wednesday, April 17!
As promised, we are releasing the routes. This gives you the chance to study your course and run through it before race day if you would like. Still, we will not be releasing the obstacles.
Again, if you would like to participate by competing or volunteering, please sign up by THIS WEDNESDAY and pay Ryan if you would like a t-shirt.
Check out the maps for the 6 and 3 mile courses HERE.
A1) 3×5 High Bar Back Squat @ 31X3; rest 2 minutes
A2) 3×5 Box jump from a seated position*; rest 2 minutes
* Focus on technique, build height accordingly
B) 8 minute AMRAP of:
6 Hang Power Cleans (155/105)
12 Burpees
18 Box Up and Overs (20/16″)
C) 3×3/side TGUP with something heavy
Deadlift
@90% of your 1RM perform: 3@70%, 3@80%, 3+@90% – rest as needed
* after each set perform a max effort ring dips
then…
For total working time:
– Row 1,000 m (all sets at about 85%)
– Run 800 m
– rest 4 min
– R0w 500 m
– Run 400 m
– rest 2 min
– Row 250 m
– Run 200 m