Thanks for everyone who came out to support our athletes who competed in Battle Of The Boxes on Saturday at the gym. Also, a special thanks goes to Coach Nick for planning and executing the event!
Monday 8/25
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/s half kneeling DB presses
– 10 KB goblet squats w/ pause
Even Sets:
– 10 bent over BB rows
– 5/s banded pallof press @ 5050 tempo (green or red)
B) E3M x 4-8 sets:
– 12/9 cal row
– 5 double DB/kb hang squat cleans
– 10 push-ups (elevated if needed)
– 5-10 lemon squeezes
Performance
A) E2.5M x 6 sets
Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)
Sets 3&4: 2 x 2 stop clean (low hang, hang)
Sets 5&6: 2 x 1 stop clean (low hang
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 double DB/kb hang squat cleans (50/35s)
– 10 push-ups
– 5-10 lemon squeezes
Tuesday 8/26
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 50-60% DL 1RM
– 8-12 dips
– 10-side bent over DB/KB rows
*Dips can be scaled any way to make the rep range tough
*Heavier than 8/18 if possible
Fitness
B) 4 rounds for time:
– 400m run or 500/400m bike
– 20-15-10-5 RKB swings
*Scale run to 300m if needed
Performance
B) 4 rounds for time:
– 400m run or 500/400m bike
– 28-21-14-7 RKB swings (53/35)
Wednesday 8/27
Fitness
30 min tester
15 min AMRAP:
– 200m row
– 12 SA DB hang power cleans + push press (6/side)
– 6 box step-ups
– 24 single unders
+ Right into…
15 min AMRAP:
– 200m run or 500/400m bike
– 9 wallballs
– 6 hanging knee raises
– 24 single unders
*Bigger classes should pair up and use same equipment while starting on different AMRAPs
Performance
30 min tester
15 min AMRAP:
– 250/200m row
– 12 SA DB hang power snatch (6/side @ 50/35)
– 6 box jump overs (24/20”)
– 24 double unders
+ Right into…
15 min AMRAP:
– 200m run or 500/400m bike
– 12 wallballs (20/14)
– 6 toes to bar
– 24 double unders
*Bigger classes should pair up and use same equipment while starting on different AMRAPs
Thursday 8/28
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 strict BB press
– 10/s SA half kneeling banded high row
Even:
– 8/s box step downs
*Only use a height/weight that doesn’t require pushing off floor
B) EMOM x 10-20 sets:
– 3 DB hang power clean + push press
– 3 strict pull-ups
– 3 burpees (scale w/ 1-3 up/downs)
Performance
A) E2.5M x 6 sets
– 1 power clean + 1 split jerk
*Build to a heavy but technically sound set
B) EMOM x 10-20 sets:
– 3 TnG power clean + push jerks (135/95, 115/75, 95/65)
– 3 pull-ups
– 3 burpees over the barbell
*RX+ complete with CTB pull-ups
Friday 8/29
Fitness & Performance
A) E4M x 4 sets
– 8/side split squats
– 12-16 banded tricep push-down
– 8 ring face curls
*Split squats can be performed regular or rear foot elevated.
B) Strength Option
3-4 sets for quality:
– 1 length hand over hand sled pull
– 16 alt. DB/KB death march (walking SL RDLs)
– 8/side banded diagonal chops (red band – high to low)
– 8-12/s lean away DB lateral delt raise
OR
Conditioning Option
EMOM x 4-5 sets:
1: 15/12 or 12/9 or 10/7 cal row
2: 10 or 8 DB thrusters (35/20s)
3: 40 or 30 or 20 double or single unders
4: 8 or 6 DB devil cleans
5: rest
Saturday 8/30
Fitness
TBA
Performance
TBA
Sunday 8/31
8am EDCF Run Club
10-12pm Open Gym
