Please join us for our EDCF to Deep Ellum Brewing Co. bike ride going down this Saturday. Meet us at the gym at 12pm and we’ll ride as a group along the Santa Fe Trail (4.5 miles). Don’t have a bike? No worries. Just meet us at the brewery around 12:30pm.
Monday 9/23
Fitness
2 sets total…
4 min AMRAP:
– 4 DB devil presses (35/25)
– 8 sit-ups
R2M
4 min AMRAP:
– 4 strict pull-ups
– 8 sandbag/medball weighted reverse lunges
R2M
4 min AMRAP:
– 8 box step-ups
– 8 push-ups
R2M
Performance
2 sets total…
4 min AMRAP:
– 4 DB devil presses (35/25)
– 8 sit-ups
R2M
4 min AMRAP:
– 4 strict pull-ups
– 8 sandbag weighted reverse lunges (60/30)
R2M
4 min AMRAP:
– 4 box jumps + step down (24/20”)
– 8 HR push-ups
R2M
Tuesday 9/24
Fitness
A) E2MOM x 5 sets:
– 12 DB reverse lunges
– 8/side half kneeling BB landmine press
B) For time:
– 50/35 cal row
– 30 SA DB hang clean + jerk (15/side in sets of 5)
– 15 burpees
*10 minute time cap.
Performance
A) EMOM x 10 sets:
– 1 power clean + jerk
*Build to a heavy and technically sound weight.
B) For time:
– 60/45 cal row
– 30 power clean + push jerk (135/95)
– 15/12 strict handstand push-ups
*10 minute time cap.
Wednesday 9/25
Fitness
A) E3M x 4 sets – deadlift
– 8 deadlifts @ moderately heavy weight
– 8/side half kneeling pallof presses
– 8-12 hanging knee raises
B) Three rounds for time of
– 15 RKB swings
– 60 single unders
Immediately followed by. . .
Three rounds for time of:
– 12 DB thrusters
– 60 single unders
Immediately followed by. . .
Three rounds for time of:
– 9 toes to bar
– 60 single unders
Performance
A) E3M x 4 sets – deadlift
Set 1: 8 @ 72-76%
Sets 2-4: 8 @ 68%
B) Three rounds for time of
– 15 RKB swings (53/35)
– 40 double unders
Immediately followed by. . .
Three rounds for time of:
– 12 DB thrusters (35/25)
– 40 double unders
Immediately followed by. . .
Three rounds for time of:
– 9 toes to bar
– 40 double unders
Thursday 9/26
Fitness
A) E2MOM x 4 sets each:
Station 1: 8 seated BB/DB presses + 8 single arm ring rows R
Station 2: 15-20 banded good mornings + 8 single arm ring rows L
B) 3MOM x 4-6 sets:
– 250/200m or 200/150m row
– 8 alternating DB snatches
– 6 strict pull-ups
– 4 burpees (sub NPU burpees)
*RX+ perform chest to bar pull-ups.
Performance
A) E90S x 10 sets – split jerk
Sets 1-3: 2 @ 60-75%
Sets 4-6: 2 @ 75-85%
Sets 7-10: 1 @ 85-90%
B) 3MOM x 4-6 sets:
– 250/200m row
– 6 hang power snatch (95/65)
– 6 pull-ups
– 6 burpees over the barbell
*RX+ perform chest to bar pull-ups.
Friday 9/27
Fitness
A) E4M x 3 sets:
– 10 back squats (moderate weight, perfect form
– 10 KB upright rows
– 10 DB bent over reverse laterals
Performance
A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68-72%
Sets 2&3: 10 back squats @ 65%
Fitness & Performance
B) 3 sets for quality:
– 10-15 tempo push-ups @ 1111
– heavy sled drag down and back
– contralateral carry (farmer’s/waiter’s carry)
C) 2 sets of Arm Farm
Saturday 9/28
Fitness
TBA
Performance
TBA
Sunday 9/29
8am Endurance
10-12pm Open Gym