A) EMOM x 6 min
3-4 push jerks at 70%
B1) RFESS 6-8/side @ 20X1; R60S
B2) Seated jump overs; 4 reps; R90S x 3sets
+
For time:
800 m run
20 TGUP (53/35)
800 m run
Author: Ryan Savard
A) Deadlift – 5, 5, 5 – all sets above 75% of 1RM; R2-3M
B1) Single-arm DB row – 8-10/arm x5; R10S
B2) Scapula pushups – 10reps x5; R2M
C) 50 kipping CTB pull-ups for time done in UB sets of 5
D) 3 min FLR on rings or 5 min on floor
6mins 85% effort
– 7 wall balls 20# 10′ target
– 7 supermans
– 5 T2B
rest walk 3 mins
6min 85% effort
– Row 150m
– 5 burpee box jump up and overs
rest walk 3 mins
6min 85% effort
– 10 walk lunges
– 8 kbs (53/35)
– 8 situps
rest walk 3 mins
6mins 85% effort
– Run 200m
– Row 150m
24 Day Challenge, Let’s Go!
After a recount, what was formally the 23 Day Challenge, is now the 24 Day Challenge… and it starts today! We have already had a slew of pledges to cut bad habits over the next 24 days leading up to Thanksgiving. A good amount of our morning 5:30 and 6:30 am classes already have their names and habits on the white board for the rest of the EDCF community to see and to help them be held accountable. So what are you going to give up?
Remember, you are giving up a bad habit. This can be, but is not limited to diet, daily expenses, time management, etc. You can also pick something that you don’t do enough. For example, we have a couple athletes pledging to drink two liters of water per day.
So, again, what are you giving up (or adding)? Write it on the board along with your name when you get to the gym today!
A) Build to a heavy set in the following complex
1 push press + 1 push jerk + 3 split jerk (off rack); R90S x 4-5 sets
B) Front squat cluster 2.2.2 R20S/3M (compare to 10/27)
+
10 min AMRAP @ 90%
– 3 wall walks
– 5 SA DB thrusters R (tough)
– 25 DU
– 5 SA DB thrusters L
– 200m run
A) Thruster – build to a 1RM thruster off the ground in 10 min
*squat clean thruster if able
+
“Grace” retest from 9/29
– 30 clean and jerks for time (135/95, 115/75, 95/65, 75/45)
4 rounds @ 80-90%
– 400m run
– 5 wall walks
– 10 T2B
– 15 box jumps – SD 24/20”
– 20 cal row
R3-4M
A) Power snatch – build to a heavy rep in 8-10 min
B) Atlas stone tutorial and practice
B1) Close grip bench press 3-4 reps @70%+; R10S
B2) Bent over DB row 8-10/side tough; R20S btwn and 20S after
B4) Atlas stone ground to shoulder 8 reps quickly; R3M x 3-4 sets