A) EMOM x 5 min
– 3 push press TnG tough
+
3 sets @ 80-90%:
Function:
– 400m row
– 15 wallball
– 8 HR push ups
– 10 sit-ups
– 50 single unders
R4-5M
Performance:
– 400 m row
– 15 wallball
– 5-8 HSPU
– 5-8 T2B
– 30 DU
R4-5M
*keep same pace/time per round
A) Back squat @31X1; 4-5×4; rest 3 min
+
4 sets at 90% aerobic pace
– 8 thrusters (build / set to something tough)
– 400 m run
rest 3-4 minutes
*same pace on run
Just a reminder!…. We are headed out to another local brewery this Saturday, July 12th to hang out and have a great time. Community Beer Company holds an open house every Saturday from 2-5pm. For $10 you can sample their awesome beers and listen to live music. It’s dog friendly and there will be a food truck on site. Purchase tickets in advance HERE for $10. They are $15 at the door. Hope to see you there!
Where: 1530 Inspiration Dr., Suite 200
When: Saturday, July 12th. 2-5pm
A) Power clean cluster
1.1.1 x 4 R10S/2-3M
+
12 min AMRAP (aerobic tester):
– 5 burpees
– 200m run
– 30 double unders (70 singles)
A) Deadlift – build to a heavy 3 rep TnG in 10 min
+
4-5 sets tough:
– 5 power clean & jerk (building/set)
– 10 burpees (fast)
– 1 hill sprint AFAP
R4-6M
A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 6/9)
B) EMOM x 8 min
1 power snatch + 2 snatch balance (moderate weight/perfect form)
C) Row 500m @ 90%
– R2M x 6 (R4M after 3rd)
10mins 90% aero
– 200 m run
– 10 walk lunges
– 5 T2B/V-up
rest 3mins
10min 90% aero
– Row 150m
– 10 sit-ups
– 10 box jump – step down
rest 3mins
10min 90% aero
– Run 200m
– 6 burpees
– 10 KBS 53/35
Joe Gaspari came to us looking for a supplement to his running. You see, Joe has been running for quite a while. On top of that, Joe has been overdue for hip replacement because of a degenerative joint for years now. He still runs the Dallas Marathon every year but what is most impressive is that he has completed six pervious Boston Marathons. His goal this year was to complete his seventh and final Boston before going under the knife. Joe credits his training at EDCF for keeping him on his feet long enough to cross the finish line one more time. We just credit Joe’s stubbornness.
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Outside The Box is an EDCF blog series dedicated to showcasing member achievements outside of the gym.
