“Fever Breaker”
5 rounds for time:
– 400m run (run around block, about 2 minutes worth)
– 10 goblet squats (hold anything heavyish)
– 20 mountain climbers
– 30 alternating shoulder taps
Author: Ryan Savard
“The Mandate”
20 min AMRAP
– 200m run (about 60 seconds worth)
– 10 sit-ups
– 10 push-ups
– 10 air-squats
Fitness
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
- 10 prisoner walking lunges
- 3 DB devil press
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
- 6 alternating DB snatch
- 6 hanging knee raises
R2.5M
5 min AMRAP @ 80-90%
– 30 single unders
– 10 RKB swings
– 10/7 push-ups
R2.5M
Performance
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
- 10 prisoner walking lunges
- 3 DB devil press
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
- 6 alternating DB snatch (50/35)
- 4 toes to bar
R2.5M
5 min AMRAP @ 80-90%
– 20 double unders
– 10 RKB swings (70/44)
– 10/7 push-ups
R2.5M
Fitness
A) E30S x 5 sets each
1: 8 BB or sandbag good mornings
2: 8 DB single arm DB rows L
3: 8 DB single arm DB rows R
4: 20 sec flutter kicks
B) E4M x 4-5 sets @ 80-90%:
– 400 or 300m run
– 40 single unders
– 8 DB hang power cleans
Performance
A) E30S x 20 sets
– 1 power clean @ 70-75%
*Work on timing and footwork for 20 perfect reps
*Should be 5-10lb heavier than last week (this is the final week)
B) E4M x 4-5 sets @ 80-90%:
– 400m run
– 30 double unders
– 3 TnG power cleans
*increase weight on the cleans every set.
Programming Overview: Mar. 16-22 (Updated with at home workouts)
Gym Update:
As the spread of coronovirus (COVID-19) accelerates and we gain more information, we ask that all our members remain diligent and use your best judgment.
Here are the facts you need to know about coronavirus:
It is spread person to person (within about 6 ft) through respiratory droplets produced when a person coughs or sneezes.
People are thought to be most contagious when they are most symptomatic (the sickest). Spread is possible before people show symptoms.
Refrain from touching your mouth, nose and eyes with unwashed hands as the virus can be spread on contaminated surfaces or objects.
What we are asking from you:
Please wipe down all equipment, if you are not sure, still wipe it.
If you have been traveling, especially air travel, please consider the ease and rate that coronovirus is transmitted and the risk it brings us all but even more so our member population that is aged over 50. We ask you think about taking time off from the gym.
Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing or sneezing.
If soap is not available, use hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub until they feel dry.
If you think you have been exposed:
Consider social isolation. Stay at home, avoid going in public as best you can.
If you are or become sick:
If you develop a fever and symptoms, such as cough or difficulty breathing, call you healthcare provider for medical advice.
Stay home except to receive medical care.
For more information about the virus, how to protect yourself, at home care and more cleaning protocols for you and your family go to https://www.cdc.gov/
-EDCF coaching staff
Note: these are all very minimal in structure. If you have things like a jump rope, kettlebell, dumbbells, or the like, please don’t hesitate to add in. Thrusters, pull-ups, toes to bar, DB/KB hang clean & jerks, push presses, box jumps, double unders, etc are all movements that you can easily substitute in with little equipment. Let me or RJ know if you need help configuring a workout around your home set up if you have one.
Have fun, be creative and work hard!
Tuesday 3/17
“Muh-Muh-Muh My Corona”
For time:
– 50 air squats
– 400m run (run around block, about 2 minutes worth)
– 35 sit-ups
– 400m run
– 20 push-ups
– 400m run
– 35 sit-ups
– 400m run
– 50 air squats
You can scale this workout by decreasing distance or rep number. Elevate push-ups if needed.
Wednesday 3/18
“Quarantine This”
EMOM x 4-7 sets
Min 1: 5-10 burpees
Min 2: 10-20 walking lunge
Min 3: 20-40 sec plank hold
You can scale burpees with a no push-up version and lunges with step-ups.
Thursday 3/19
“The Mandate”
20 min AMRAP
– 200m run (about 60 seconds worth)
– 10 sit-ups
– 10 push-ups
– 10 air-squats
Friday 3/20
“Fever Breaker”
5 rounds for time:
– 400m run (run around block, about 2 minutes worth)
– 10 goblet squats (hold anything heavyish)
– 20 mountain climbers
– 30 alternating shoulder taps
Saturday 3/21
“Just A Cough”
1 round
– 1 mile run
– 50 burpees
+
2 rounds:
– 800m run
– 35 push-ups
+
3 rounds:
– 600m run
– 20 air squats
Fitness
A) E4M x 4 sets:
– 12 alternating goblet hold forward lunges
– 6-12 KB chest supported rows
– 6-12 DB overhead tricep extension
B) EMOM x 4-6 sets
1: 12/9 or 10/7 cal row
2: 10 DB thrusters
3: 8 strict pull-ups + 4 burpees
Performance
A) E4M x 4 sets:
– 6 front squats @ 68-72%
– 6-12 KB chest supported rows
– 6-12 DB overhead tricep extension
*for rows prop up bench on two 16” boxes
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 8 thrusters (95/65)
3: 8 pull-ups + 4 burpees over the barbell
RX+ row 15/12, 155/75 BB, 1-3 MUs.
Fitness
For time with a partner:
– 80 cal row
– 80 DB snatch (50/35)
– 80 wallballs (20/14)
– 600m run (together)
– 80 single arm DB push press
– 80 partner medball toss sit-ups
– 80 cal row
Performance
For time with a partner:
– 100 cal row
– 100 DB snatch (50/35)
– 100 wallballs (20/14)
– 800m run (together)
– 100 single arm DB push press
– 100 lemon squeezes
– 100 cal row
Fitness & Performance
A) E4M x 4 sets:
– 6-10 Romanian deadlifts @ 60-65% 1RM DL (last day)
– 6-10/side bent over KB row
– 6-10 DB tricep rollback extensions
*RDLs should be slightly heavier than last week.
B) 3 sets for quality:
– AHAP sled drag down and back
– 1 lap/arm waiters walk
– 20 super elevated goblet squats @ 1010 tempo
– 20 alternating DB curls