Fitness
A) EMOM x 4 sets
1: 10 weighted step-ups L
2: 10 weighted step-ups R
3: 10 BB bradford presses
4: 6-12 close grip push-ups
B) E3MOM x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 double KB front squats
– 8 push ups
Performance
A) E2MOM x 8 sets:
– 2 front squats @ heaviest weight from last week
B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 double KB front squats
– 9/7 push ups
Fitness & Performance
A) EMOM x 8 sets:
– 2 push press
*Build to a heavy but sharp set of 2.
Fitness
B) EMOM x 20-30 min
– 6 DB push press
– 5 sit-ups
– 4 burpees
Performance
B) EMOM x 20-30 min
– 6 push jerk (115/75)
– 6 toes to bar
– 6 burpees
Fitness
A) E3M x 4 sets
– 8 BB Romanian deadlifts
– 8/side single arm DB bench press
– 8-12 hanging knee raises
*Perform RDLs at 60-65% of 1RM DL if you know it.
B) 3 rounds for time:
– 300 or 400m run
– 21 RKB swings
– 12 goblet hold box step ups
Performance
A) E3M x 4 sets:
– TnG power clean clusters 2.2.2
*R10S between 3’s. Add weight each set.
B) 3 rounds for time:
– 400m run
– 12 deadlifts (bodyweight)
– 21 box jumps with a step down (24/20”)
Fitness conditioning
A) E5M x 5-7 sets:
– 500/400m row
– 8 DB thrusters
– 8 strict pull-ups
B) 3 sets for quality:
– 8/side TGUP sit-up
– 10 bent over reverse flys
– 12 DB hammer curls
Performance
A) E5M x 5-7 sets:
– 500m row
– 8 thrusters
– 8 pull-ups, 6 chest to bar pull-ups, or 4/3 bar muscle ups
*Keep row pace within 5 seconds of each other
*Keep thrusters tough but UB. Goal is high total amount of weight lifted.
B) 3 sets for quality:
– 8/side TGUP sit-up
– 10 bent over reverse flys
– 12 DB hammer curls
Mark your calendars for our second annual EDCF Pool Party on Saturday, 8/24, at Jamie and Stephen’s house located at 5101 Victor St. from 12-3pm. It will be BYOB and we’ll be putting out potluck sign-up list this week. Be on the lookout!
Monday 8/12
Fitness
A) E5M x 5-7 sets:
– 500/400m row
– 8 DB thrusters
– 8 strict pull-ups
B) 3 sets for quality:
– 8/side TGUP sit-up
– 10 bent over reverse flys
– 12 DB hammer curls
Performance
A) E5M x 5-7 sets:
– 500m row
– 8 thrusters
– 8 pull-ups, 6 chest to bar pull-ups, or 4/3 bar muscle ups
*Keep row pace within 5 seconds of each other
*Keep thrusters tough but UB. Goal is high total amount of weight lifted.
B) 3 sets for quality:
– 8/side TGUP sit-up
– 10 bent over reverse flys
– 12 DB hammer curls
Tuesday 8/13
Fitness
A) E3M x 4 sets
– 8 BB Romanian deadlifts
– 8/side single arm DB bench press
– 8-12 hanging knee raises
*Perform RDLs at 60-65% of 1RM DL if you know it.
B) 3 rounds for time:
– 300 or 400m run
– 21 RKB swings
– 12 goblet hold box step ups
Performance
A) E3M x 4 sets:
– TnG power clean clusters 2.2.2
*R10S between 3’s. Add weight each set.
B) 3 rounds for time:
– 400m run
– 12 deadlifts (bodyweight)
– 21 box jumps with a step down (24/20”)
Wednesday 8/14
Fitness & Performance
A) EMOM x 8 sets:
– 2 push press
*Build to a heavy but sharp set of 2.
Fitness
B) EMOM x 20-30 min
– 6 DB push press
– 5 sit-ups
– 4 burpees
Performance
B) EMOM x 20-30 min
– 6 push jerk (115/75)
– 6 toes to bar
– 6 burpees
Thursday 8/15
Fitness
A) EMOM x 4 sets
1: 10 weighted step-ups L
2: 10 weighted step-ups R
3: 10 BB bradford presses
4: 6-12 close grip push-ups
B) E3MOM x 4-6 sets:
– 12/9 or 10/7 cal row
– 10 double KB front squats
– 8 push ups
Performance
A) E2MOM x 8 sets:
– 2 front squats @ heaviest weight from last week
B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 double KB front squats
– 9/7 push ups
Friday 8/16
Fitness
A) EMOM x 5 sets
1: 8 DB incline press
2: 8-12 inverted BB row
3: 15 DB weighted glute bridges
Performance
A) E90S x 10 sets
Sets 1-3: 3 x snatch
Sets 4-6: 2 x snatch
Sets 7-10: 1 x snatch
*Go off feel today, don’t worry about percentages.
Fitness & Performance
B) 3-4 sets for quality:
– 1 lap KB chaos waiters carry
– heavy sled drag (forward down, reverse back)
– 16 DB walking lunges + 16 DB death march (don’t put weights down between)
– 16 alternating extended plank KB pull-through
Saturday 8/17
Fitness
TBA
Performance
TBA
Sunday 8/18
8am Endurance
10-12pm Open gym
Fitness & Performance
A) E3M x 3 sets:
– 10 bench press @ 60%
– 10/side bent over DB rows
B) 4 sets:
– down and back double heavy KB front rack carry (regular walking pace)
– 5/side landmine squat to thrust
– 1 length reverse sled row
– hill sprint + walk back (use the first as a warm-up @ 90%)
Fitness
A) EMOM x 5 sets
1: 16 alternating DB single arm press
2: 8-12 medball hamstring curls
3: 30 seconds flutter kicks from hollow position
B) 4 rounds for time:
– 300 or 400m run
– 8 alternating DB snatches
– 10 goblet squats
Performance
A) E90S x 10 sets
Sets 1-3: 3 x high hang snatch
Sets 4-6: 2 x hang snatch
Sets 7-10: 1 x snatch
*Go off feel today, don’t worry about percentages.
B) 4 rounds for time:
– 400m run
– 6 power snatches (95/65, 75/55, 65/45)
– 8 overhead squats
Fitness
A) E4MOM x 3 sets:
– 20 front rack double KB reverse lunges
– 12-16 alternating DB renegade rows
– 8/side split stance pallof presses
B) E6M x 3 sets:
– 30/20 or 24/16 cal row
– 20 pull-ups (banded)
– 30 KB swings
– 30 alternating shoulder taps from push-up position
Performance
A) E2MOM x 6 sets:
– 1 pause front squat + 2 front squats
B) E6M x 3 sets:
– 30/20 cal row
– 20 pull-ups
– 30 walking lunges with DB/KB farmer carry hold (53/35s)