Happy Holidays from EDCF!
Please take note of our amended schedule for the next couple of weeks…
Wednesday 12/24 – 6, 9am and 12pm classes only (12 Days of Xmas)
Thursday 12/25 – gym closed (Merry Christmas!)
Friday & Saturday 12/26 & 27 – regular schedule
Monday & Tuesday 12/29 & 30 – regular with no 7pm class
Wednesday 12/31 – regular with no 5:45 or 7pm classes
Thursday 1/1 – 9am class only (Fight Gone Bad)
Friday 1/2 – regular schedule
Updated schedule is available online and through the Zen Planner app.
Monday 12/22
Fitness
A) E3M x 6 sets
– 3 deadlifts
After odd sets:
– 8-12 dips (ring or box/bench)
After even sets:
– 8-12 tall kneeling banded lat pulldown
B) E5M x 3-5 sets:
– 400m run
– 10 plate ground to overhead
– 10 plate held or prisoner walking lunges
– 10 push-ups
Performance
A) E3M x 6 sets:
– deadlift
Set 1: 3-5 reps @ 75% (building set)
Sets 2-6: 3 reps @ 85+% or 1-2 RIR
B) E5M x 3-5 sets:
– 400m run
– 10 plate ground to overhead (45/35, 35/25)
– 10 OH plate held walking lunges
– 15/10 push-ups*
*RX+ perform 5-10 HSPUs
Tuesday 12/23
Fitness
A) E2M x 8 sets
Odd:
– 10 double KB front squats (tough)
– 10 half kneeling DB press (R)
Even:
– 20 alternating double KB gorilla rows (10/s)
– 10 half kneeling DB press (L)
B) E3M x 4-8 sets:
– 12/9 cal row
– 8 alt. DB SA hang power clean + push press (4/s)
– 10 air squats
– 20 single unders
Performance
A) E2M x 8 sets
– 1 clean + 1 jerk
*receive clean in full squat if able
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 touch and go power clean + push jerk
– 10 air squats
– 30 double unders
*Pick a weight on PC+PJ that is tough but can be kept unbroken
Wednesday 12/24 – 6, 9, and 12pm classes only
“12 Days of Christmas”
Fitness
“12 Days of Christmas”
1: DB man maker
2: push-ups
3: DB thrusters
4: hanging knee raise
5: DB hang power cleans
6: pull-ups
7: DB push press
8: KB swings
9: calories rowed
10: box step-ups
11: wallballs
12: burpees
Performance
“12 Days of Christmas”
1: DB man maker
2: ring dips
3: thrusters
4: toes to bar
5: hang power cleans
6: pull-ups
7: shoulder to overhead
8: KB swings (53/35)
9: box jumps – SD (24/20”)
10: calories rowed
11: wallballs
12: burpees
RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell
RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell
Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell
*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
*45 minute cut-off.
Thursday 12/25 – gym closed
Merry Christmas!
Friday 12/26 – regular schedule
Fitness
A) E3M x 6 sets:
– 5 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 12/17
Performance
A) E3M x 8 sets:
Set 1: 3-5 back squats @ 75% or @ 4 RIR
Sets 2-8: 3 back squats @ 85+% or @ 1-2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap reverse sled drag
– 1 lap KB suitcase carry
– 10-15 DB tricep rollback extensions
– 10-20 alt DB bicep curls
OR
Conditioning Option
5-7 rounds:
– 500m row or ski or 1000m bike
R90S after each round.
*Keep same pace each round with strokes per minute in the mid 20s.
Saturday 12/27
Fitness
TBA
Performance
TBA
Sunday 12/28
10-12pm Open Gym