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Monday 6/2
Fitness
A) E3M x 5 sets:
– 5 back squat @ 31X1 tempo
– 10 DB Z-press
– 5/side SA ring row w/ reach
*Sub box or goblet squat for back squat if needed
B) “Running Little Fran”
3 rounds for time: – 400m run
– 15-12-9 DB thrusters
– 15-12-9 strict pull-ups
Performance
A) E3M x 5 sets:
– 5 back squat @ 31X1 tempo
*Heavier than 5/22
B) “Running Fran”
3 rounds for time: – 400m run
– 21-15-9 thrusters (95/65)
– 21-15-9 pull-ups
Tuesday 6/3
Fitness
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets…
– 10 ring rows w/ 10 sec hold on final rep
After even sets…
– 10 DB Romanian deadlifts @ 3011 tempo
B) E3M x 5-8 sets:
– 12/9 cal row
– 9 DB push press
– 6 hanging knee raises
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
B) E3M x 5-8 sets:
– 15/12 cal row
– 9 shoulder to overhead (115/75, 95/65)
– 6 toes to bar
Wednesday 6/4
Fitness
E4M x 2-3 sets total
Station 1:
– 200m row
– 8 up/down DB devil cleans
– 12 air squats
Station 2:
– 200m run or 400m bike
– 12 box step-ups
– 8 dips
Station 3:
– 200m row
– 12 ring rows
– 36 singleunders
Station 4:
– 200m run or 500/400m bike
– 12 push-ups
– 8-12 lemon squeezes
Performance
E4M x 2-3 sets total
Station 1:
– 250/200m row
– 8 DB devil cleans (35/20s)
– 16 air squats
Station 2:
– 200m run or 500/400m bike
– 16 box step-ups
– 8 ring dips
Station 3:
– 250/200m row
– 12 ring rows
– 36 double unders
Station 4:
– 200m run or 500/400m bike
– 16/12 push-ups
– 12 lemon squeezes
Thursday 6/5
Fitness
A) E2.5M x 6 sets (3 each)
Odd sets:
– 8-12/side SA DB incline bench press
Even sets:
– 6/side goblet hold cossack squat to box
– 8-12 tall kneeling banded lat pull-downs
B) EMOM x 10-20 sets:
– 3 double DB hang power snatches
– 3 DB front squats
– 3 burpees
Performance
A) E2.5M x 6 sets
Sets 1 & 2: 1 high hang snatch + 1 hang snatch + 1 snatch
Sets 3 & 4: 1 hang snatch + 1 snatch
Sets 5 & 6: 1 snatch
B) EMOM x 10-20 sets:
– 1 hang squat snatch @ 115/75, 95/65, 75/55
– 2 overhead squats
– 3 burpee pull-ups
OR
– 1 hang power snatch
– 3 goblet squats (53/35)
– 3 burpee pull-ups
Friday 6/6
Fitness & Performance
A) E4M x 4 sets:
– 6 BB Romanian deadlifts @ RPE 8
– 8-12/side half kneeling DB press
– 10/side bent over KB rows
*BB RDLs should be a little heavier than last week’s 8s
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 10-15 DB tricep rollback extensions
– 5-10 strict hanging leg raises (sub knee raises)
– 10-15 banded pvc curl (tie low on rack – squeeze at top)
OR
Conditioning Option
E5MOM x 3-5 sets: – 400m run, 500/400m row, 1000/800m bike, 500/400m ski
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