Week 1 of the handstand course is in the books after a strong showing on Saturday. Remember to do your homework! Goal is to walk 4 feet at least 3 times this week! Already there? Try 5 rounds of 4 feet for time. Remember to record your name on the board when you completed a level!

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Monday 8/21

Last day on Clean & Jerk mini-cycle!

1. A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

*Goal is to build heavier than last week. If it feels good, test a new weight.

 

1. B) E3MOM x 4-6 sets @ 90% pace

– 200m run

– 5 power clean & push jerk

– 7 burpees over the barbell

RX+ 155/105

RX 135/95

Scaled 115/75, 95/65, 75/55

*Push the pace but keep round times the same.

 

Tuesday 8/22

A) E2M x 8 sets:

– 1 front squats

*Heavier than last week’s 2s. These should be around 92-95%.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 10-20 wallballs 20/14 to (10/9’)

3: 6-8 pull-ups

 

*RX+ row 15/12 cal, 20 wallballs, 2-4 bar or ring muscle-ups

 

Wednesday 8/23

A) 6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 Russian KB swings (70/44)

– 8 front loaded sandbag squats

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 DB push press (35/25ish)

– 20 double unders

R3M

6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 toes to bar

– 8 box jumps w/ step down

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 double KB deadlifts (70/44)

– 8 ring rows

 

*Pace all 4 AMRAPs the same.

 

Thursday 8/24

A) E3MOM x 4 sets:

– 10 close grip bench press

– 8-10 pull-ups

*CGBP should all be at last week’s heaviest set.

*Goal on PUs is to go UB for a tough set of 8-10 add weight, do your body weight, or add a band.

 

B) 3 sets:

– 1000m row @ 90%

– R4M

 

*Goal is to finish at same exact time each set and keep within 5 sec of your 750m pace from last week.

 

C) 3 sets:

– 10 slide hamstring curls w/ pause

– 15 bent over reverse flys

*Heavier than last week.

 

Friday 8/25

A) E2.5M x 8 sets:

– 2 deadlifts

– alternate each set for 4 sets each

• 8 tall kneeling DB press
• 8 push-ups @ 3030 tempo

*Deadlifts should be around 85-90ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– 20 front rack reverse lunges

– 6-8 strict toes to bar w/ pause at bottom

– 20 alternating elevated psoas marches

– 10 chest supported rows w/ pause at top

 

Saturday 8/26

8am Masters / Barbell

9am CrossFit

10am Intro to CrossFit / Handstand Course

 

Sunday 8/27

8am Endurance

10-12 Open Gym

Time to brag a little bit! This past weekend Coach RJ won first in her weight class at the 2018 USA Powerlifting South Regional. With this win RJ qualified for USAPL Nationals in Spokane, WA on October 10th. This comes on the heels of an intense 16 week strength cycle. A huge thank you to those of you who were able to attend on Saturday. Let’s continue to show her support as she represents EDCF on the national stage!

This Saturday we will be kicking off an 8 Week Handstand Course at 10am! The goal is to get those, regardless of skill level, more comfortable and competent with the handstand, handstand push-ups, and handstand walks. There will be homework and weekly progress tracking. Sound awesome? We think so! Find more details and a link to sign up HERE.

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Monday 8/13

A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

 

B) Every 2.5 min x 4-6 sets:

– 12/9 cal row

– 6 deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 hang power cleans

– 4 shoulder to overhead

 

RX+ perform 15/12 cal and use 155/105.

 

Tuesday 8/14

A) E2M x 8 sets:

– 2 front squats

*Heavier than last week’s 3s. These should be around 88-92%

 

B) 3 rounds for time:

– 400m run

– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)

– 15 toes to bar

 

Wednesday 8/15

A) 8 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 10 Russian KB swings (53/35)

– 14 walking lunges

R4M

8 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 5 burpees

R4M

8 min AMRAP @ 80-90%

– 10 wallballs (20/14)

– 10 sit-ups

– 30 double unders

 

*Goal is to pace and have a steady state effort for all 3 sets.

 

B) 3 sets for quality:

– 12 medball hamstring curls

– 12 reverse snow angels (slow and controlled)

 

Thursday 8/16

A) E3MOM x 3 sets:

– 10 close grip bench press

– 10 bent over BB rows w/ pause

 

B) 4 sets:

– 750m row @ 90%

– R3M

 

*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.

 

C) 3 sets:

– 8 weighted or band assisted pull-ups

– 8/side rear foot elevated split squats

 

Friday 8/17

A) E2.5M x 6 sets:

– 3 deadlifts

– 10 DB incline press

*Deadlifts should be around 78-85ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– contralateral carry down and back (slow and steady)

– 30 sec L-sit hold

– sled drag down and back (heavy but steady)

– 8-10 partner assisted glute ham raises

 

Saturday 8/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 8/20

8am Endurance

10-12 Open gym