Reminder: Coach Glenn has got a killer deal for EDCF members!
Monday 8/4
Fitness
A) E3M x 6 sets:
– 3 back or box squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
B) E5M x 3-5 sets:
– 400m row or 800m bike
– 15 unbroken wallballs
– 10 hanging knee raises
Performance
A) E3M x 6 sets:
– 3 back squats @1-2 RIR or 80-85%
B) E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 20 unbroken wallballs (20/14)
– 10 toes to bar
Tuesday 8/5
Fitness
E12M x 3-4 sets:
– 400m row
– 20 single unders
– 16 SA DB hang power cleans (8/side)
– 20 single unders
– 16 SA DB push press (8/side)
– 20 single unders
– 16 prisoner reverse lunges (8/side)
– 20 single unders
– 400m run
Performance
E12M x 3-4 sets:
– 500m row
– 20 double unders
– 20 SA DB hang power cleans (10/side @ 50/35)
– 20 double unders
– 20 SA DB push press (10/side)
– 20 double unders
– 20 DB reverse lunges (10/side, held anyway)
– 20 double unders
– 400m run
*Can also use KB if needed
Wednesday 8/6
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press w/ pause
– 3-4 negative or 4-8 weighted pull-ups
– 12 alternating goblet hold cossack squats
Fitness
B) E90S x 10-20 sets:
– 6 RKB swings
– 5 push-ups (elevated if needed)
– 4 box step ups
Performance
B) E90S x 10-20 sets:
– 7 RKB swings (53/35)
– 5 push-ups
– 3 box jump overs (24/20”)
RX+ use 70/44 KB and/or deficit or HSPUs
Thursday 8/7
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/side half kneeling BB landmine press
– 10 heel elevated goblet squat w/ pause (use 25lb plate)
Even sets:
– 10 2 up 1 down ring rows
– 10 alt. L-seated leg lift-overs
B) B) 4 rounds:
– 400m run
– 16-12-8-4 DB hang power snatch (53/35)
– 10 DB goblet squats
Performance
A) E2.5M x 6 sets
Sets 1&2: 3 position snatch (high, hang, floor)
Sets 3&4: 2 position snatch (hang, floor))
Sets 5&6: 1 snatch (floor)
*Receive snatch in full squat if able
B) 4 rounds:
– 400m run
– 20-16-12-8 DB hang power snatch (53/35)
– 10 DB goblet squats
OR
“Nancy”
5 rounds for time:
– 400m run
– 15 overhead squats (95/65)
Friday 8/8
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts
– 8-12 dips
– 10-side bent over DB/KB rows
*Dips can be scaled any way to make the rep range tough
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag (heavy)
– 10-20 banded tricep push-downs
– 10-20 wall assisted DB curls (triceps on wall, torso at slight angle)
– 10 medball hamstring curls
OR
Conditioning Option
20 min AMRAP:
– 12 cal row or bike
– 6 up/downs
– 12 RKB swings
– 6 lemon squeezes
– 12 prisoner reverse lunges
Saturday 8/9
Fitness
TBA
Performance
TBA
Sunday 8/10
8am EDCF Run Club
10-12pm Open Gym