Reminder: Coach Glenn has got a killer deal for EDCF members!

---

Monday 8/4

Fitness

A) E3M x 6 sets:

– 3 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 15 unbroken wallballs

– 10 hanging knee raises

Performance

A) E3M x 6 sets:

– 3 back squats @1-2 RIR or 80-85%

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 20 unbroken wallballs (20/14)

– 10 toes to bar

Tuesday 8/5

Fitness

E12M x 3-4 sets:

– 400m row

– 20 single unders

– 16 SA DB hang power cleans (8/side)

– 20 single unders

– 16 SA DB push press (8/side)

– 20 single unders

– 16 prisoner reverse lunges (8/side)

– 20 single unders

– 400m run

Performance

E12M x 3-4 sets:

– 500m row

– 20 double unders

– 20 SA DB hang power cleans (10/side @ 50/35)

– 20 double unders

– 20 SA DB push press (10/side)

– 20 double unders

– 20 DB reverse lunges (10/side, held anyway)

– 20 double unders

– 400m run

*Can also use KB if needed

Wednesday 8/6

Fitness & Performance

A) E4M x 4 sets:

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

– 3-4 negative or 4-8 weighted pull-ups

– 12 alternating goblet hold cossack squats

Fitness

B) E90S x 10-20 sets:

– 6 RKB swings 

– 5 push-ups (elevated if needed)

– 4 box step ups

Performance

B) E90S x 10-20 sets:

– 7 RKB swings (53/35)

– 5 push-ups

– 3 box jump overs (24/20”)

RX+ use 70/44 KB and/or deficit or HSPUs

Thursday 8/7

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

B) B) 4 rounds: 

– 400m run

– 16-12-8-4 DB hang power snatch (53/35)

– 10 DB goblet squats

Performance

A) E2.5M x 6 sets

Sets 1&2: 3 position snatch (high, hang, floor)

Sets 3&4: 2 position snatch (hang, floor))

Sets 5&6: 1 snatch (floor)

*Receive snatch in full squat if able

B) 4 rounds: 

– 400m run

– 20-16-12-8 DB hang power snatch (53/35)

– 10 DB goblet squats

OR

“Nancy”

5 rounds for time:

– 400m run

– 15 overhead squats (95/65)

Friday 8/8

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12 dips

– 10-side bent over DB/KB rows

*Dips can be scaled any way to make the rep range tough

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-20 banded tricep push-downs

– 10-20 wall assisted DB curls (triceps on wall, torso at slight angle)

– 10 medball hamstring curls

OR

Conditioning Option

20 min AMRAP:

– 12 cal row or bike

– 6 up/downs

– 12 RKB swings

– 6 lemon squeezes

– 12 prisoner reverse lunges

Saturday 8/9

Fitness

TBA

Performance

TBA

Sunday 8/10 

8am EDCF Run Club

10-12pm Open Gym

Monday 7/28

Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

Fitness

B) E5M x 3-5 sets

– 500/400m row

– 10 plate ground to overhead (45/35, 35/25)

– 8 plate hold/prisoner reverse lunges

– 6 up/downs

Performance

B) E5M x 3-5 sets

– 500/400m row

– 12 plate ground to overhead (45/35, 35/25)

– 12 plate overhead reverse lunges

– 6 burpees to plate

Tuesday 7/29

Fitness

A) E2.5M x 6 sets

Odd sets:

– 10/side half kneeling BB landmine press

– 10 heel elevated goblet squat w/ pause (use 25lb plate)

Even sets:

– 10 2 up 1 down ring rows

– 10 alt. L-seated leg lift-overs

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB hang squat cleans

– 5 strict pull-ups

– 7/5 push-ups

*Elevate push-ups if needed for full range of motion

Performance

A) E2.5M x 6 sets

Sets 1&2: 3 high hang snatch (hip)

Sets 3&4: 2 hang snatch (knee)

Sets 5&6: 1 low hang snatch (2” below knee)

*Receive snatch in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 touch and go squat cleans

– 5 pull-ups

– 7/5 perfect push-ups

*Pick a weight on cleans that is tough but can be kept unbroken

*RX+ complete with chest to bar pull-ups & deficit push-ups

Wednesday 7/30

Fitness

E10M x 3-5 sets:

– 400m row

– 12 DB hang power snatches

– 12 wallballs

– 400m run or 800m bike

– 9 hanging knee raises

– 9-12 box dips

– 12 box step-ups (20/16”)

Partner up and share equipment to save space. Partner 2 starts on the run and works in order.

Performance

E10M x 3-5 sets:

– 500/400m row

– 18 DB hang power snatches (50/35)

– 15 wallballs (20/14)

– 400m run or 1000/800m bike

– 12 toes to bar 

– 9-12 ring dips

– 12 box step-ups (20/16”)

Partner up and share equipment to save space. Partner 2 starts on the run and works in order.

Thursday 7/31

A) E3M x 6 sets:

– 3 deadlifts (build to a tough set of 3)

After odd sets:

– 10-15 DB floor press w/ pause

After even sets:

– 10 L-seated band rows (green)

B) E3M x 4-8 sets:
– 12/9 cal row (sub 10/7)

– 12 RKB swings (53/35)

– 12 air squats

– 4 lemon squeezes

Performance

A) E3M x 6 sets:

– 2-3 deadlifts @ 1-2 RIR or 85+%

*Heavier than 7/21

B) E3M x 4-8 sets:
– 15/12 cal row

– 15 RKB swings (53/35)

– 15 air squats

– 5 lemon squeezes

Friday 8/1

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 4 DB batwing rows w/ 6 sec pause

After even sets – 8-12 banded Spanish squats

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough but technically sound set

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB tricep rollback extensions

– 8/side KB front foot elevated split squat (on 35-45lb plate)

– 10 BB drag curls

– 5/side pallof press @ 5050 tempo (green band)

OR

Conditioning Option

10 sets:

– 60 sec on / 60 sec off (row, bike, or ski)

*Keep same pace but push it, around 80% output

Saturday 8/2

Fitness

TBA

Performance

TBA

Sunday 8/3

8am EDCF Run Club

10-12pm Open Gym