Programming: July 25-31Programming: July 25-31

Posted Jul 24 2022 by Ryan Savard

Programming: July 25-31

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 18-24Programming: July 18-24

Posted Jul 19 2022 by Ryan Savard

Programming: July 18-24

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 11-17Programming: July 11-17

Posted Jul 11 2022 by Ryan Savard

Programming: July 11-17

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 – 10Programming: July 4 – 10

Posted Jul 05 2022 by Ryan Savard

Programming: July 4 – 10

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:–[...]

Programming: June 27 – July 3Programming: June 27 – July 3

Posted Jun 28 2022 by Ryan Savard

Programming: June 27 – July 3

Join us Saturday, June 16th, to help celebrate EDCF turning 11 YEARS OLD!Jamie and Steve are gracious enough to host again this year. The party will be BYOB.Friends, family, and kids are all welcome. Feel free to come and go as you please.WHEN: Saturday, July 16th, 1-4 PMWHERE: 5101 Victor St., 7521[...]

Posted Jun 28 2022 by Ryan Savard

Fitness & PerformanceA) E4M x 4 sets:– Close grip bench pressFitness: 6-10 repsPerformance: 1-2 RIR @ 60%– 5 DB chest supported batwing rows w/ 5 sec pause– 5/side half kneeling banded twists w/ 3 sec eccentric*Compare to 6/20FitnessB) 6 rounds for time:– 200m row– [...]

Programming: June 20-26Programming: June 20-26

Posted Jun 20 2022 by Ryan Savard

Programming: June 20-26

Monday 6/20Fitness & PerformanceA) E4M x 4 sets:– Close grip bench pressFitness: 8-12 repsPerformance: 2 RIR @ 55%– 5 DB chest supported batwing rows w/ 5 sec pause– 5/side half kneeling banded twists w/ 3 sec eccentric*Compare to 6/10Fitness24-18-12-6 reps for time:Cal rowRKB [...]

Programming: June 13-19Programming: June 13-19

Posted Jun 13 2022 by Ryan Savard

Programming: June 13-19

Monday 6/13Fitness & PerformanceA) E4M x 3 sets:– 8-12 strict overhead press– 8-12/side bent over DB/KB rows– 8-12 banded spanish squatsFitnessB) E90S x 10-15 sets:– 20 single unders / lateral hops– 3/side SA DB/KB hang power clean + push press – 6 wallba[...]