Programming: Aug. 22-28

Posted Aug 23 2022 by Ryan Savard

Monday 8/22FitnessA) E2MOM x 8 sets (4 each)Odd sets:– 8-12 BB/DBs strict overhead press– 8/side KB front rack contralateral box step-up (L)Even sets:– 4-6 DB batwing rows w/ 4 sec pause – 8/side KB front rack contralateral box step-up (R)*Start box step-ups on non-domin[...]

Programming: Aug. 15-21 (Please welcome Coach Nick!)

Posted Aug 15 2022 by Ryan Savard

We are proud to introduce the newest member of our coaching staff… Nick Velez. Nicks been with us for 3.5 years now and has really developed as an athlete and has proven himself as a loyal part of EDCF. We’re pumped to welcome him to our coaching staff. You’ll see him on Thursday e[...]

Programming: Aug. 8-14

Posted Aug 08 2022 by Ryan Savard

Monday 8/8FitnessA) E2M x 8 sets (4 each, alternating)Odd sets:– 8-12/side half kneeling landmine press – 12-16 double KB gorilla rowEven sets:– 16 alt. landmine goblet reverse lunges*Heavier than 7/29B) 3 rounds for time:– 600-400-200m run– 12-10-8 double DB hang [...]

Programming: Aug. 1-7

Posted Aug 01 2022 by Ryan Savard

Monday 8/1FitnessA) E3M x 6 sets:– 6-5-4-3-2-1 BB back or box squatsAfter odd sets…– 10 tall kneeling DB pressAfter even sets…– 5/side single arm ring rows w/ reach*Goal is to build to a heavyish single repB) For time:– 1000m row– 50 medball squats (20/14) in unbrok[...]

Programming: July 25-31

Posted Jul 24 2022 by Ryan Savard

Monday 7/25Fitness & PerformanceA) E4M x 4 sets:– Bench pressFitness: 6-10 repsPerformance: 1 RIR @ 65%– Pull-upsFitness: 4 supinated negatives (4 secs down)Performance: 4-8 supinated pull-ups (weighted if able)– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per sideFitness[...]

Programming: July 18-24

Posted Jul 19 2022 by Ryan Savard

Monday 7/18FitnessA) E3M x 4 sets:– 8-12 heel elevated KB front squats– 8-12 BB bent over rows– 8-12 DB floor pressB) EMOM x 10-20 sets:– 3 DB power clean + push press– 3 strict pull-ups– 3 box jump overs (24/20”)PerformanceA) E3M x 4 sets:– 2.2.2 power cl[...]

Programming: July 11-17

Posted Jul 11 2022 by Ryan Savard

Monday 7/11FitnessA) E4M x 4 sets:– 8-6-6-4 deadlifts– 8-12 DB incline press– 8-12 KB chest supported incline rowsB) 12 min AMRAP:– 12/9 cal row– 9 RKB swings (heavy)– 6 dips or push-upsPerformanceA) E4M x 4 sets – deadliftsSet 1: 8 @ 50%Sets 2: 8 @ 60%Sets [...]

Programming: July 4 – 10

Posted Jul 05 2022 by Ryan Savard

Monday 7/4Fitness“Little Badger”3 rounds for time:– 25 double DB hang squat cleans– 20 strict pull-ups (in UB sets of 5)– 600m runPerformance“Badger”3 rounds for time:– 30 squat cleans (95/65)– 30 pull-ups– 800m runTuesday 7/5FitnessA) E3M x 6 sets:–[...]