If you still haven’t signed up for the open please do so >HERE<.

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Programming:

Monday 2/23/15

A) Deadlift

5×75%; R3M

3×85%; R3M

1+x95%

B) 3 max handstand for time: R90S

OR

30 or 50 HSPU for time (I&A)

C) EMOM x 10 min

E: 5 TnG Deadlifts @ 60% + 3-5 burpees over the bar

O: Row 12/9 cal

 

Tuesday 2/24/15

A1) TnG push press cluster 1.1.1; R10S/30S

A2) 6-12 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (60-70% 1RM bench press); rest 3min x 3 sets

*heavier than last week

B1) Bench press AMRAP @ 70% 1RM @ 30X0; R30S

B2) Farmer’s Carry 100m (heavy); R30S

B3) 15 V-ups; R2M x 3sets

 

Wednesday 2/25/15

3-4 sets tough effort:

– 5 TnG Squat Cleans (135/95, 115/75, 95/55)

– 10/8 cal row

– 5 TnG Squat Cleans

– 10/8 cal row

– 5 TnG Squat Cleans

rest 6-8 mins

 

Thursday 2/26/15

Open athletes: 10 min AD or row easy + mobility work

 

Everyone else:

A1) Weighted/negative pull ups 3,3,3,3; R30S

A2) Good mornings 6-8×4 @ 20X1 (moderate load); R2-3M

+

21-18-15-12-9-6-3 reps for time:

– KB swings (heavy)

– box step-ups (24/20”)

 

Friday 2/27/15

Open workout 15.1

 

We’re rolling out new EDCF “Mean Green” t-shirts and tanks just in time for the Open and St. Patty’s Day! If you would like to order a shirt or tank, please pre-order it by going HERE.

These are a limited release and we won’t be ordering extras!

Join EDCF and AIRROSTI on Saturday, 2/21 from 10-11am for an interactive and informative class where you’ll learn specific exercises and techniques to help prevent Shoulder Pain and enhance athletic performance.

This event it open to members and non-members. Click >HERE< to reserve your spot.

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Monday 2/16/15

A) Deadlift –

3×80%; R3M

3×85%; R3M

3+x90%;R3M

*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 3-5 reps.

B) EMOM x 12 min

E: Power clean Tng x 5 – (155/105, 135/95, 115/75, 95/65) + burpee over bar x 3

O: *25 double unders (50 single unders)

C) 20-30 KB or sandbag get ups (53/35 or 60/30 respectively); NOT for time

 

*Don’t exceed 40 seconds on double or single unders

 

Tuesday 2/17/15

5-6 sets building

1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)

+

Row 400 at 80%

R2M

Row 400 at 90%

R3M

Row 400 at 97%

R5M x 2 sets

 

*During long rest practice 8-10 muscle up turnover progressions.

 

Wednesday 2/18/15

A) Front squat 2,2,2,2,2; R3M (compare to 2/5)

*warm up OHS position and practice snatch during rest

B) 10 min EMOM

– 1 power snatch + 1 snatch balance + 1 hang squat snatch

(build to moderate weight/perfect form)

+

3 sets not for time:

– 10 Good mornings @ 30X1 (moderate load/perfect form)

– 20 Double KB/DB front rack walking lunge steps

R30S

 

Thursday 2/19/15

A1) TnG push press cluster 2.2.2; R10S/30S

A2) 5-10 UB CTB pull ups; R30S

A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets

+

12 min AMRAP at open pace:

– 6/4 strict pull-ups

– 8 S2O @ (135/95, 115/75, 95/55)

– 10 deadlifts

– 200 m run

 

Friday 2/20/15

4-5 sets increase pace per set:

– 20/15 cal row

– 5 squat cleans @65% 1RM

– 5 box jump-SD (30/24”)

– 10 T2B

– 30 DU

rest walk 5-6 mins