A1) DB Russian step up @ 1110; 9-12/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 12,10,8; rest 1 min x 3
+
Partner band sprints:
– Sprint down and back
rest walk 3 min x 5
Author: Ryan Savard
A) Build to a tough double squat snatch in 10 min
B) EMOM for 12 min
– Odd: 10 KB snatches UB (53/35)
– Even: 8 box jumps (24/20)
C) TESTER:
– 500 m row at 100% for time
– rest 90 sec x 2 (compare times)
5 sets:
– 3 TGUP L
rest 20 sec
– 3 TGUP R
rest 20 sec
– 30 sec FLR on rings
rest 20 sec
– 20 prisoner walking lunges
rest 20 sec
– Run 400 m @ 90%
rest walk 4 min b/t sets
A) Power clean cluster 3.3.3×3; rest 10 sec/3 min
+
For time:
50-40-30-20-10 Double unders
15-15-15-15-15 KB swings (53/35)
Letting Beauty Speak Up Itself
Forget the norm, what do you define as beauty?
A1) HBBS 6-8×3 @ 31×1; rest 90 sec
A2) Weighted/Negative (4 sec) pull-ups 6-8×3; rest 90 sec
B) 16 min emom
Odd – 6 burpees
Even – 6 thrusters (115/75, 95/65, 75/45)
A) 7×2 Pause snatch; 1-2 min
B1) Snatch grip behind the neck push press 4-6 reps x3; rest 30 sec
B2) Snatch first pull (pause at knee for 1 count) 4-6 reps @20X1 x3; rest 30 sec
B3) Russian step-ups 5-8 reps/side x 3; rest 2 min
C) 3xME handstand holds/floor FLR
*lower the weight enough on the Pendlay row to pause 1 sec with bar in contact with chest
Wish Y’all The Best!
Big things have happened with two of our oldest members, Jen and Mason, recently with even bigger things happening around the corner! Mason and Jen got engaged a few months ago and just bought a house together! They are getting married in March of next year and our community couldn’t be happier for the two of them. The only thing is that this house they bought happens to be in Allen which unfortunately means their tenure at EDCF must come to an end.
We wish these two the best from here on out and hope to see them soon! They helped mold the foundation of our community and have been nothing but supportive with everything over the past two years. Thank you for everything, Jen and Mason. You always have a place to sweat at EDCF.