Gym Closed
Author: Ryan Savard
Fitness
In teams of two, with only one partner working at a time, complete the following for time:
– 1200m Relay Row (alternating 300 meters)
immediately followed by…
16 rounds (partners alternating full rounds) of:
– 8 Push-ups (scale if needed)
– 12 Russian KB swings
– 16 Air squats
immediately followed by…
– 1200m Relay Row (alternating 300 meters)
Performance
In teams of two, with only one partner working at a time, complete the following for time:
– 1600m Relay Row (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of:
– 10 Push-ups (full range of motion)
– 15 Russian KB swings (heavy)
– 20 Air squats
immediately followed by…
– 1600m Relay Row (alternating 400 meters)
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB incline press
– 8-12 KB chest supported incline rows
Performance
A) E4M x 4 sets – deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squats
– 12-16 banded OH tricep extensions
– 8-12 alternating pike leg lift overs
– 12-16 alternating double KB gorilla row
OR
Conditioning Option
For time:
– 800m run
– 60 RKB swings
– 40 goblet squats
– 20 TGUPs
Fitness & Performance
A) E4M x 4 sets:
– 6-10 strict overhead press
– 8-12/side bent over DB/KB rows
– 8-12 banded spanish squats
*Compare to 6/22
Fitness
B) For time:
– 300m run
– 30 DB push press
– 400m run
– 30 DB front squats
– 300m run
Performance
B) For time:
– 400m run
– 40 shoulder to overhead (95/65, 75/55, 65/45)
– 400m run
– 40 front squats
– 400m run
Fitness
E10M x 3-4 sets:
– 375/300m row
– 16 RKB swings
– 10 hanging knee raise
– 300m run
– 10 DB rows from plank
– 16 goblet hold or prisoner reverse lunges
Performance
E10M x 3-4 sets:
– 375/300m row
– 20 RKB swings
– 10 toes to bar
– 300m run
– 10 push-up to alternating DB renegade rows (35/25s)
– 20 single DB goblet hold reverse lunges
*Renegade rows comprised of 10 push-ups + 10 alternating rows.
Programming: June 27 – July 3
Join us Saturday, June 16th, to help celebrate EDCF turning 11 YEARS OLD!
Jamie and Steve are gracious enough to host again this year. The party will be BYOB.
Friends, family, and kids are all welcome. Feel free to come and go as you please.
WHEN: Saturday, July 16th, 1-4 PM
WHERE: 5101 Victor St., 75214
WHY: why not?
See you there!
Monday 6/27
Fitness
A) E3M x 6 sets:
– 5 BB back or box squats
After odd sets…
– 10 tall kneeling DB press
After even sets…
– 5/side single arm ring rows w/ reach
*Same or heavier than last week.
B) EMOM x 10-20 sets:
– 4 DB thrusters
– 3 strict pull-ups
– 2 high box step ups
Performance
A) E3M x 6 sets – back squat
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3-6: 3-4 @ 80-82.5%
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65, 75/55)
– 3 pull-ups
– 3 box jump overs (24/20”)
RX+ sub 1 bar or ring MU for pull-ups
Tuesday 6/28
Fitness & Performance
A) E4M x 4 sets:
– Close grip bench press
- Fitness: 6-10 reps
- Performance: 1-2 RIR @ 60%
– 5 DB chest supported batwing rows w/ 5 sec pause
– 5/side half kneeling banded twists w/ 3 sec eccentric
*Compare to 6/20
Fitness
B) 6 rounds for time:
– 200m row
– 6 DB power cleans
– 24 single unders
R2M
Performance
B) 6 rounds for time:
– 250/200m row
– 6 power cleans
– 24 double unders
R2M
*Pick a weight on PCs that you can keep UB but will also challenge you in your later sets. Keep intensity constant throughout all sets.
Wednesday 6/29
Fitness
E10M x 3-4 sets:
– 375/300m row
– 16 RKB swings
– 10 hanging knee raise
– 300m run
– 10 DB rows from plank
– 16 goblet hold or prisoner reverse lunges
Performance
E10M x 3-4 sets:
– 375/300m row
– 20 RKB swings
– 10 toes to bar
– 300m run
– 10 push-up to alternating DB renegade rows (35/25s)
– 20 single DB goblet hold reverse lunges
*Renegade rows comprised of 10 push-ups + 10 alternating rows.
Thursday 6/30
Fitness & Performance
A) E4M x 4 sets:
– 6-10 strict overhead press
– 8-12/side bent over DB/KB rows
– 8-12 banded spanish squats
*Compare to 6/22
Fitness
B) For time:
– 300m run
– 30 DB push press
– 400m run
– 30 DB front squats
– 300m run
Performance
B) For time:
– 400m run
– 40 shoulder to overhead (95/65, 75/55, 65/45)
– 400m run
– 40 front squats
– 400m run
Friday 7/1
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB incline press
– 8-12 KB chest supported incline rows
Performance
A) E4M x 4 sets – deadlifts
Set 1: 8 @ 55%
Sets 2-4: 8 @ 65%
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/side rear foot elevated split squats
– 12-16 banded OH tricep extensions
– 8-12 alternating pike leg lift overs
– 12-16 alternating double KB gorilla row
OR
Conditioning Option
For time:
– 800m run
– 60 RKB swings
– 40 goblet squats
– 20 TGUPs
Saturday 7/2
Fitness
TBA
Performance
TBA
Sunday 7/3
Gym Closed
Fitness & Performance
A) E4M x 4 sets:
– Close grip bench press
- Fitness: 6-10 reps
- Performance: 1-2 RIR @ 60%
– 5 DB chest supported batwing rows w/ 5 sec pause
– 5/side half kneeling banded twists w/ 3 sec eccentric
*Compare to 6/20
Fitness
B) 6 rounds for time:
– 200m row
– 6 DB power cleans
– 24 single unders
R2M
Performance
B) 6 rounds for time:
– 250/200m row
– 6 power cleans
– 24 double unders
R2M
*Pick a weight on PCs that you can keep UB but will also challenge you in your later sets. Keep intensity constant throughout all sets.
Fitness
A) E3M x 6 sets:
– 5 BB back or box squats
After odd sets…
– 10 tall kneeling DB press
After even sets…
– 5/side single arm ring rows w/ reach
*Same or heavier than last week.
B) EMOM x 10-20 sets:
– 4 DB thrusters
– 3 strict pull-ups
– 2 high box step ups
Performance
A) E3M x 6 sets – back squat
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3-6: 3-4 @ 80-82.5%
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65, 75/55)
– 3 pull-ups
– 3 box jump overs (24/20”)
RX+ sub 1 bar or ring MU for pull-ups