A) E3MOM x 5 sets
– 5 hang power cleans
*New cycle. Build to a tough yet fluid set.
B) 2 rounds:
– 500/400m row
– 15 KB swings
– 12/9 HR push up
R5M, repeat
Author: Ryan Savard
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ RPE 9-10
Sets 2-6: 4 @ 88% of set 1
*After every set alternate (3 each)
– 8/side single arm DB half kneeling press @ 2111
– 8/side single arm ring row @ 2111
B) 2 rounds for time:
– 150ft DB walking lunges (50/35s)
– 50 burpees
C) 3 sets:
– 30 sec flutter kicks
– 30 sec/side side plank
Programming Overview: April 22-28
Congrats to Big Wayne on 1st place this weekend at The Wodfather Masters Competition! This guys been putting in extra work after classes and it paid off big time! 5:30am and the rest of EDCF are proud of you Wayne!
There only 4 spots left in our upcoming EDCF Barbell class. This 5 week specialty program will focus on the snatch and clean & jerk through progressive programming and strength accessory work. Classes will be held Mondays & Wednesdays at 6:30pm and Saturday @ 10am. Sign up HERE.
Want to learn or fine tune your kipping technique, string together toes to bar, and work on your butterfly pull-up? Join us on Saturday, May 4th, at 10am for a 2 hour seminar that will be addressing all three for only $10. Sign up HERE.
Monday 4/22
A) Four rounds for time of:
– 400m run
– 6 strict pull-ups
– 12 DB shoulder to overhead (55/35)
– 200m run
– 6 DB hang squat cleans
– 12 toes to bar
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 10-12 bent over BB rows
Tuesday 4/23
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ RPE 9-10
Sets 2-6: 4 @ 88% of set 1
*After every set alternate (3 each)
– 8/side single arm DB half kneeling press @ 2111
– 8/side single arm ring row @ 2111
B) 2 rounds for time:
– 150ft DB walking lunges (50/35s)
– 50 burpees
C) 3 sets:
– 30 sec flutter kicks
– 30 sec/side side plank
Masters
A) E3MOM x 6 sets
– 6 deadlifts
– 6/side single arm DB half kneeling press @ 2111
– 6/side single arm ring row @ 2111
B) 2 rounds for time:
– 100ft walking lunges (weighted if able)
– 30 burpees
C) 3 sets:
– 20 sec flutter kicks
– 20 sec/side side plank
Wednesday 4/24
A) E3MOM x 5 sets
– 5 hang power cleans
*New cycle. Build to a tough yet fluid set.
B) 2 rounds:
– 500/400m row
– 15 KB swings
– 12/9 HR push up
R5M, repeat
Thursday 4/25
A) E3MOM x 6 sets:
– 5 bench press @ RPE 7
– After every set alternate:
- 8/side DB/KB single leg post deadlifts
- 10 DB lat pull-overs
B) E3MOM x 4-6 sets:
– 200m run
– 12 SA DB hang power clean + push press (6/side w/ 50/35)
– 30 double unders
*Goal is to increase speed every set.
Masters
A) E3MOM x 6 sets:
– 5 bench press (building)
– After every set alternate (3 times each):
- 8/side DB/KB single leg post deadlifts
- 10 DB lat pull-overs
B) E3MOM x 4-6 sets:
– 200m run (scale to hill run or 200/150m row)
– 10 SA DB hang power clean + push press (5/side)
– 30 single unders (scale to 15 jumping jacks)
Friday 4/26
A) E3MOM x 6 sets
– 5 back squats @ last week’s top set weight (RPE 8)
B) 5 sets:
– heavy sled drag down and back (heavy)
– hill sprint (half, ¾, full pace x 3)
C) 3 sets:
– 6-8 strict toes to bar
– 12-15 DB/BB curls
– 8-12/side DB tricep kickbacks
Saturday 4/27
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 4/28
8am Endurance
10-12pm Open Gym
A) Four rounds for time of:
– 400m run
– 6 strict pull-ups
– 12 DB shoulder to overhead (55/35)
– 200m run
– 6 DB hang squat cleans
– 12 toes to bar
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 10-12 bent over BB rows
A) E75S x 8 sets:
– 2 push press
*Start at weight for last week’s toughest set of 3
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 12-15 skullcrushers
– 8/side half kneeling pallof presses
C) 3-5 sets for quality:
– banded sprint starts
– 21 gun salute (3 times only)
A) E3MOM x 6 sets – back squat
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
B) E3MOM x 4-6 sets
– 250/200m row
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 toes to bar
Programming Overview: April 15-21
Monday 4/15
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ 80-84%
Sets 2-6: 4 @ 93% of set 1
*After every set alternate (3 each)
– 8/side single arm DB bench @ 2111 tempo
– 8/side single arm DB row @ 2111 tempo
B) 5 rounds for time:
– 200m run
– 10 front rack reverse lunges (115/75. 95/65, 75/55, 65/45)
– 6 strict handstand push-ups
*Scale sHSPU’s with abmat + 35lb set-up or L-seated DB presses.
Tuesday 4/16
A) Every 2 minutes x 5 sets:
– Power snatch clusters 1.1.1
*Rest 10 seconds between singles.
*Build to a tough but technically sound set.
B) 10 min AMRAP:
– 30 double unders
– 1 power clean + push jerk
– 5 burpees over the barbell
*Add 1 rep to power clean + push jerk every round.
C) 3 sets for quality:
– 12-15 banded glute bridges
– 30 crunches
– 20-30 sec/side side plank
Wednesday 4/17
A) E3MOM x 6 sets – bench press
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
*After every set perform 7 supinated ring rows w/ a pause.
B) Every 5 minutes x 4-5 sets
– 400m run (building in speed)
– max effort strict pull-ups
– max effort push-ups
*Should be able to get at least 10 reps of each on first round.
*Run times should get faster each round.
Thursday 4/18
A) E3MOM x 6 sets – back squat
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
B) E3MOM x 4-6 sets
– 250/200m row
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 toes to bar
Friday 4/19
A) E75S x 8 sets:
– 2 push press
*Start at weight for last week’s toughest set of 43
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 12-15 skullcrushers
– 8/side half kneeling pallof presses
C) 3-5 sets for quality:
– banded sprint starts
– 21 gun salute (3 times only)
Saturday 4/20
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 4/21
8am Endurance
10-12pm Open Gym
A) E3MOM x 6 sets – bench press
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
*After every set perform 7 supinated ring rows w/ a pause.
B) Every 5 minutes x 4-5 sets
– 400m run (building in speed)
– max effort strict pull-ups
– max effort push-ups
*Should be able to get at least 10 reps of each on first round.
*Run times should get faster each round.