Fitness
A) E2M x 8 sets
Odd sets:
– 12-16 alt. low handle landmine cossack squat
Even sets:
– 12-16 DB floor press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 6 alt DB hang snatch (50/35)
– 2 burpee + box step overs
– 2-4 hanging knee raises
Performance
A) E2M x 8 sets:
Sets 1-4: 1 snatch pull + 1 hang snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets:
– 6 alt DB hang snatch (50/35)
– 2 push-up +burpee + box jump over (24/20”)
– 4 toes to bar
We know a lot of you have really upped your fitness game since the new year. You might be wondering what’s the next step. Changing your habits with nutrition and lifestyle outside of the gym should be your focus to maximize your time inside the gym.
I am so pumped to be rolling out our brand new EDCF Nutrition Program!
It took a bit of time to get things just right. We wanted to make sure our program had high accountability, was focused on positively changing lifestyle habits for the long term, and was centered around personalized nutrition instead of just random templates that you can find on the internet.
This is something we plan to make a monthly option to all of our members but we wanted to kick things off with what we are calling The Bod Squad 6 Week Challenge!
This is Six Weeks of focus on habits, nutrition, and accountability. The Mission is to Reduce body fat, Help maintain or gain muscle, Sleep better, Recover faster, and Fuel your workouts!
ALL Bod Squad Participants Will Get…
If you register by Sunday 2/5, you get it for $150 (which is a steal for 6 weeks). After that it bumps to $200.
Since this is the first time we are running this, I want to make sure we are doing it right which is why we’re capping this challenge to 10 people.
If you are interested in signing up, please click this link. Have questions? Just shoot us an email!
Don’t wait until swimsuit season to start trying to look better naked. The time is now!
Monday 1/30
A) E3M x 5 sets
– 8-6-4-4-4 deadlifts (building)
– 8-12 DB L-seated presses
– 8-12/side half kneeling banded row + reach
B) E3M x 4-8 sets:
– 12/9 cal for (scale to 10/7)
– 7 DB deadlifts
– 5 DB hang power cleans
– 3 DB push press
Performance
A) E3M x 5 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 75%
Sets 3-5: 2-4 @ 80%
B) E3M x 4-8 sets:
– 15/12 cal for
– 7 deadlifts (135/95, 115/75, 95/65)
– 5 hang power cleans
– 3 shoulder to overhead
Tuesday 1/31
Fitness
A) E2M x 8 sets
Odd sets:
– 12-16 alt. low handle landmine cossack squat
Even sets:
– 12-16 DB floor press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 6 alt DB hang snatch (50/35)
– 2 burpee + box step overs
– 2-4 hanging knee raises
Performance
A) E2M x 8 sets:
Sets 1-4: 1 snatch pull + 1 hang snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets:
– 6 alt DB hang snatch (50/35)
– 2 push-up +burpee + box jump over (24/20”)
– 4 toes to bar
Wednesday 2/1
Fitness
E8M x 4-6 sets:
– 200m run (sub hill run)
– 12 plate hold walking lunges (sub prisoner)
– 8 pull-ups
– 12 push-ups
– 8 lemon squeezes (sub abmat sit-ups)
– 200m run
Performance
E8M x 4-6 sets:
– 250/200m run
– 16 OH plate walking lunges (45/35, 35/25, 25/15)
– 12 pull-ups
– 16/12 push-ups
– 12 lemon squeezes
– 200m run
Thursday 2/2
Fitness & Performance
A) E3.5M x 3 sets:
– 8-12 DB bench press w/ pause (neutral grip)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) 3 rounds for time:
– 400m run
– 24-16-8 RKB swings
– 12-8-4 dips
– 24-16-8 box step-ups
Performance
B) 3 rounds for time:
– 400m run
– 30-20-10 RKB swings (53/35)
– 15-10-5 ring dips
– 30-20-10 box step-ups (20/16”)
RX+ use 70/44
Friday 2/3
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8-12/side half kneeling band banded high rows
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
Performance
A) E2M x 8 sets:
Sets 1-4: 1 double pause split jerks + 1 split jerk
Sets 5-8: 1 split jerk
*1 pause on the dip, 1 pause on the catch
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 length bent over hand over hand sled pull
– 8-12 BB good mornings
– 12-16 banded tricep push-downs
– 8/side half kneeling banded chops
OR
Conditioning Option
10-15 rounds:
– 30 seconds work (bike, row or ski)
– 30 seconds of rest (easy spin on bike)
*Keep out out the same each round (RPMs on bike, meters on row/ski)
Saturday 2/4
Fitness
TBA
Performance
TBA
Sunday 2/5
10-12 Open Gym
Monday 1/30
A) E3M x 5 sets
– 8-6-4-4-4 deadlifts (building)
– 8-12 DB L-seated presses
– 8-12/side half kneeling banded row + reach
B) E3M x 4-8 sets:
– 12/9 cal for (scale to 10/7)
– 7 DB deadlifts
– 5 DB hang power cleans
– 3 DB push press
Performance
A) E3M x 5 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 75%
Sets 3-5: 2-4 @ 80%
B) E3M x 4-8 sets:
– 15/12 cal for
– 7 deadlifts (135/95, 115/75, 95/65)
– 5 hang power cleans
– 3 shoulder to overhead
Fitness
12 rounds for time with a partner:
– 12 cal row
– 10 RKB swings
– 8 DB/BB thrusters
– 6 strict pull-ups
– 4 up/downs
*Alternate every movement
Performance
12 rounds for time with a partner:
– 15/12 cal row
– 12 KB swings (53/35)
– 9 thrusters (95/65)
– 6 pull-ups
– 3 burpee box jump overs (24/20”)
*Alternate every movement
*RX+: 70/44 KB, 115/75 BB, CTB pull-ups
A) E3M x 5 sets
– 3 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red
*build heavier than last week
Performance
A) E3M x 5 sets:
– 1 front squat @ 32X1 tempo + 2 regular front squats
*build heavier than last week
B) Strength Option
3-4 sets for quality:
– 16 alt. KB death march
– 12-16 DB tricep rollback extensions
– 1 lap heavy reverse sled drag
– 12-16 BB bicep curl
OR
Conditioning Option
E5M x 4 sets
Set 1:
– 500m row
– 50 air squats
Set 2:
– 400m run
– 40 RKB swings
Set 3:
– 500m row
– 30 push-ups
Set 4:
– 400m run
– 20 pull-ups
*Scale by decreasing reps by 5 or 10 depending on ability
Fitness
E8M x 4-6 sets:
– 16 cal row
– 16 wallballs
– 12 RKB swings
– 8 strict pull-ups
– 4 box step
– 200m run (sub hill run)
Performance
E8M x 4-6 sets:
– 20/16 cal row
– 20 wallballs (20/14)
– 15 RKB swings (53/35)
– 10 pull-ups
– 5 box jump overs (24/20”)
– 200m run
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8-12/side half kneeling band banded high rows
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
B) E90S x 10-15 sets:
– 20 single unders (sub lateral hops)
– 3 DB hang power cleans + push press
– 7 air squats
– 5 hanging knee raise
– 3 burpees (sub up/downs)
Performance
A) E2M x 8 sets:
Sets 1-4: 2 double pause split jerks
Sets 5-8: 1 double pause split jerk + 1 split jerk
*1 pause on the dip, 1 pause on the catch
B) E90S x 10-15 sets:
– 20 double unders
– 3 touch and go power clean + push jerk
– 7 air squats
– 5 toes to bar
– 3 burpees over the barbell
Fitness & Performance
A) E3.5M x 5 sets:
– 1 RIR bench press @ 80-85% (Fitness: 3-6)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) 5 rounds for time:
– 200m run
– 4 DB up/down devil presses
– 8 box step-overs (add DB if able)
R60S
Performance
B) 5 rounds for time:
– 200m run
– 4 DB devil presses
– 8 DB box step overs (20/16”)
R60S