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

Monday 11/17

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

B) E5M x 3-5 sets:

– 400m run

– 8 DB hang power cleans

– 8 strict pull-ups

– 8 DB push press

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push jerks

*Work on cycling fluidly through reps 

B) E5M x 3-5 sets:

– 400m run

– 5 power cleans

– 10 pull-ups

– 5 push jerks

*Use a weight on BB that is tough but keep both movements unbroken.

Tuesday 11/18

Fitness

A) E4M x 4 sets:

– 7 back squats @ 60-75%

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees (sub up/downs)

Performance

A) E4M x 4 sets:

Set 1: 7-9 back squats @ 50-60% or @ 4 RIR

Sets 2-4: 7 back squats @ 65-77.5% or @ 3 RIR

B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees to target

RX+ complete with 70/44 and/or bar MU on final burpee to target

Wednesday 11/19

Fitness

E10M x 3-5 sets:

– 400m row

– 16 SA DB hang power clean + jerk (8/8)

– 12 push/ups 

– 400m run or 800m bike

– 12 box step-ups

– 8, 10, or 12 hanging knee raises

– 36 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 SA DB hang power clean + jerk (10/10 @ 50/35)

– 16 push/ups 

– 400m run or 1000m bike

– 16 box step-ups (20/16”)

– 12 toes to bar

– 40 double unders

RX+ use sandbag on box step-ups

Thursday 11/20

Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8, 10 or 12 wallballs 

Even: 12/9 cal row + 5 up/down DB devil cleans 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 wallballs (20/14)

Even: 15/12 cal row + 5 DB devil cleans (35/20s)

Friday 11/21

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

Performance

A) E2.5M x 6 sets:

Sets 1-3: 1 hang power snatch + 1 overhead squat + 1 snatch

Sets 4-6: 1 hang snatch + 1 snatch

*Receive all snatches besides the hang power snatch in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/s SL KB rack assisted RDL (back leg swings up)

– 10-15/side SA banded tricep extension (red)

– 10 bent over BB rows w/ pause

– 5/s banded pallof presses @ 5050 tempo (red or green)

OR

Conditioning Option

10 rounds:

– 250/200m row/ski or 400m bike

– 10/7 push-ups

– 10 air squats

Saturday 11/22

Fitness

TBA

Performance

TBA

Sunday 11/23

8am EDCF Run Club

10-12pm Open Gym