Monday 11/24
Fitness
A) E3M x 4 sets:
– 6 deadlifts
– 16 alt. top down DB floor press
– 8-12 tall kneeling banded lat pulldown
B) 5 rounds for time:
– 16 RKB swings
– 8 strict pull-ups
– 12 prisoner reverse lunges
– 200m run
R60S
Performance
A) E3M x 4 sets:
– deadlift
Set 1: 6-8 reps @ 60% (building set)
Sets 2-4: 6 reps @ @ 65-70% or 3-4 RIR
B) 5 rounds for time:
– 16 RKB swings (53/35)
– 8 pull-ups
– 12 alternating KB goblet hold reverse lunges
– 200m run
R60S
*RX+ complete with CTB pull-ups
Tuesday 11/25
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 BB strict press
– 8/s banded snap-backs (red)
Even
– 5 batwing rows w/ 5 sec pauses
– 10 KB goblet squats w/ heels elevated
B) E2M x 8-12 sets (4-6 each)
Odd: 12/9 cal row + 8 DB push press
Even: 12/9 cal row + 30 or 40 single unders
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push jerks
*Work on cycling fluidly through reps
B) E2M x 8-12 sets (4-6 each)
Odd: 15/12 cal row + 5 shoulder to overhead (from floor)
Even: 15/12 cal row + 40 double unders
*Pick a weight on S2O that is tough but can be kept unbroken
Wednesday 11/26
Fitness
A) E4M x 4 sets:
– 6 back squats
– 12-16 DB floor press w/ pause
– 8-12/side half kneeling SA banded lat pull-down (green or black)
*BS heavier than 11/18
B) EMOM x 10-20 sets:
– 3 DB thrusters
– 3 hanging knee raise
– 3 burpees (sub up/downs)
Performance
A) E4M x 4 sets:
Set 1: 6-8 back squats @ 55-65% or @ 4 RIR
Sets 2-4: 6 back squats @ 65-80% or @ 2-3 RIR
B) EMOM x 10-20 sets:
– 3 DB thrusters (35/20s)
– 3 toes to bar
– 3 burpees to target
*RX+ use 50/35s
Thursday 11/27 – Gym Closed
Happy Thanksgiving!
Friday 11/28 – 7:45 & 9am classes only
Fitness & Performance
“Thanksgiving with the Girls”
For time:
“Angie’s” House
– 20 pull-ups
– 20 push-ups
– 20 sit-ups
– 20 air squats
“Helen’s” House
– 400 meter run
– 21 KB swings (53/35 lb)
– 12 pull-ups
“Fran’s” House
– 15 thrusters (95/65 lb)
“Nancy’s” House
– 400 meter run
– 15 overhead squats (95/65 lb – sub front squats)
“Grace & Isabel’s” House
– 20 ground-to-overheads (95/65 lb)
“Kelly’s” House
– 400 meter run
– 30 box jumps (24/20 in – sub step-ups
– 30 wallballs (20/14 lb)
*Sub box step ups
*Fitness has the option of using a lighter or empty BB or DBs.
Saturday 11/29
Fitness
TBA
Performance
TBA
Sunday 11/30
8am EDCF Run Club
10-12pm Open Gym