We know a lot of you have really upped your fitness game since the new year. You might be wondering what’s the next step. Changing your habits with nutrition and lifestyle outside of the gym should be your focus to maximize your time inside the gym. 

I am so pumped to be rolling out our brand new EDCF Nutrition Program! 

It took a bit of time to get things just right. We wanted to make sure our program had high accountability, was focused on positively changing lifestyle habits for the long term, and was centered around personalized nutrition instead of just random templates that you can find on the internet. 

This is something we plan to make a monthly option to all of our members but we wanted to kick things off with what we are calling The Bod Squad 6 Week Challenge! 

This is Six Weeks of focus on habits, nutrition, and accountability. The Mission is to Reduce body fat, Help maintain or gain muscle, Sleep better, Recover faster, and Fuel your workouts!

ALL Bod Squad Participants Will Get…

• Before, During, and After Body Composition Assessments
• ​Custom Assigned Meal Plan with Grocery List, Recipe Guides and Success Roadmap Designed Around Your Biometrics
• ​Access to our nutrition coaching app that drops lessons and content EVERY. SINGLE. DAY. 
• Weekly check-ins with a coach to keep you on track. 
• ​6 Weeks of fun Bod Squad participant-only events and mini-challenges all designed to bring out your full potential and make the journey fun and exciting!

If you register by Sunday 2/5, you get it for $150 (which is a steal for 6 weeks). After that it bumps to $200.

Since this is the first time we are running this, I want to make sure we are doing it right which is why we’re capping this challenge to 10 people. 

If you are interested in signing up, please click this link. Have questions? Just shoot us an email!

Don’t wait until swimsuit season to start trying to look better naked. The time is now!

Monday 1/30

A) E3M x 5 sets

– 8-6-4-4-4 deadlifts (building)

– 8-12 DB L-seated presses

– 8-12/side half kneeling banded row + reach

B) E3M x 4-8 sets:

– 12/9 cal for (scale to 10/7)

– 7 DB deadlifts

– 5 DB hang power cleans

– 3 DB push press

Performance

A) E3M x 5 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 75%

Sets 3-5: 2-4 @ 80%

B) E3M x 4-8 sets:

– 15/12 cal for

– 7 deadlifts (135/95, 115/75, 95/65)

– 5 hang power cleans

– 3 shoulder to overhead

Tuesday 1/31

Fitness

A) E2M x 8 sets

Odd sets:

– 12-16 alt. low handle landmine cossack squat

Even sets:

– 12-16 DB floor press w/ pause

– 8-12 tall kneeling banded lat pull-down

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 burpee + box step overs

– 2-4 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 snatch pull + 1 hang snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 6 alt DB hang snatch (50/35)

– 2 push-up +burpee + box jump over (24/20”)

– 4 toes to bar

Wednesday 2/1

Fitness

E8M x 4-6 sets:

– 200m run (sub hill run)

– 12 plate hold walking lunges (sub prisoner)

– 8 pull-ups

– 12 push-ups

– 8 lemon squeezes (sub abmat sit-ups)

– 200m run

Performance

E8M x 4-6 sets:

– 250/200m run

– 16 OH plate walking lunges (45/35, 35/25, 25/15)

– 12 pull-ups

– 16/12 push-ups

– 12 lemon squeezes

– 200m run

Thursday 2/2

Fitness & Performance

A) E3.5M x 3 sets:

– 8-12 DB bench press w/ pause (neutral grip)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) 3 rounds for time:

– 400m run

– 24-16-8 RKB swings

– 12-8-4 dips

– 24-16-8 box step-ups 

Performance

B) 3 rounds for time:

– 400m run

– 30-20-10 RKB swings (53/35)

– 15-10-5 ring dips

– 30-20-10 box step-ups (20/16”)

RX+ use 70/44

Friday 2/3

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8-12/side half kneeling band banded high rows

– 8 SL DB Romanian deadlifts (L)

*SL RDLs should be done with back leg raises straight off ground with square hips

Performance

A) E2M x 8 sets:

Sets 1-4: 1 double pause split jerks + 1 split jerk

Sets 5-8: 1 split jerk

*1 pause on the dip, 1 pause on the catch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB good mornings

– 12-16 banded tricep push-downs

– 8/side half kneeling banded chops

OR

Conditioning Option

10-15 rounds:

– 30 seconds work (bike, row or ski)

– 30 seconds of rest (easy spin on bike)

*Keep out out the same each round (RPMs on bike, meters on row/ski)

Saturday 2/4

Fitness

TBA

Performance

TBA

Sunday 2/5

10-12 Open Gym