Monday 4/20

A) Back squat 4 reps; R2-3M x 4 sets (Compare to 4/13)

B) E2MOM x 10 min (5 sets)

– 1 clean pull + 1 hang squat clean + 2 front squats

+

10 min AMRAP at 80-90%:

– 5 pull-ups

– 10 C2G push-ups

– 15 air squats

 

Tuesday 4/21

A1) Push press clusters TnG 2.2.2 R10S/30S

A2) 20-30 hollow rocks; R30S

A3) Pendlay row (tough) 8-10 R2M; x 3 sets

B1) Weighted ring dip cluster 2.2.2 R10S/30S; R30S

B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S

B3) 100m farmer’s walk (heavy!); R2M x 3 sets

 

Wednesday 4/22

10 min AMRAP

– 8 sandbag weighted walking lunges- 4/side (60/30)

– 10 KB swings (53/35)

– 150 m row

R5M

10 min AMRAP

– 5 Power snatch (75/55, 55/35)

– 7 Box jump – SD (24/20”)

– 200 m run

R5M

10 min AMRAP

– 5 T2B

– 7 wallballs (20/14)

– 9 sit-ups

– 21 double unders (63 singles)

 

Thursday 4/23

A) Front squats

3 @ 80%

2 @ 85%

1 @ 90%

3 @ 85%

2 @ 90%

1 @ 95%; R2M after each set

– work overhead squat mobility/snatch complex during rest

B) EMOM x 8 min

– 1 snatch pull + 1 hang power snatch + 2 overhead squats

C) Row 750m @ 90%; R90S x 3 (keep same pace as last weeks 500s)

 

Friday 4/24

A) EMOM x 10 min (compare to 4/13)

– 1 power clean + 2 split jerk (build from 65%)

B) EMOM x 8 min

– 5 TnG push jerks off rack @80% of A

C) 800m run TT

R5M (go at beginning of new min)

5 min max CTB pull-ups (or muscle ups)

R5M

800m run TT

 

EDCF Coach Introduction With Jon Bunner from Casey Reid on Vimeo.

^Check out the video above.^

Introducing the man, the myth, the legend… Coach Jon Bunner. Jon had been a member at EDCF for about 2 years before deciding to up his game and go through our Coach’s Prep Program. A few month’s later and his has started coaching his own classes on Wednesday evenings with a new energy that you don’t want to miss. Check out the video to find our more!

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