Posted Sep 16 2019 by Ryan Savard
Programming Overview: 16-22Monday 9/16 Fitness A) EMOM x 4 sets each 1: 8-12 BB hip extensions @ 20X1 tempo 2: 16 alternating DB bench press 3: 20 sec/side side plank B) 3 rounds for time – 10 single arm DB push press – R (55/35 lbs) – 10 single arm DB push press – L – 15 foot anchored si[...]
Posted Sep 09 2019 by Ryan Savard
Programming Overview: Sep. 9-15Monday 9/9 Fitness A) E4M x 3 sets – deadlift – 10 deadlifts @ moderate weight (heavier than 8/30) – 15-30 seconds L-sit or high knee hold – 10 L seated band rows B) E3MOM x 4-6 sets Minute 1: 12/9 or 10/7 cal row Minute 2: 10-15 wallballs Minute 3: 20 double unders +[...]
Posted Sep 03 2019 by Ryan Savard
Programming Overview: Sep. 2-8Monday 9/2 – (8 & 9am only) Happy Labor Day! Fitness “Hot Shots 19-ish” 6 rounds for time: – 30 air squats – 19 RKB swings – 7 strict pull-ups – 400m run *40 minute time cap Performance “Hot Shots 19” 6 rounds for time: – 30 air squats &[...]
Posted Aug 25 2019 by Ryan Savard
Programming Overview: Aug. 25 – Sep. 1Monday 8/26 Fitness A) E4M x 3 sets: – 8/side DB weighted step-ups (knee height) – 16 elevated alternating psoas banded march – 8/side wide stance banded twist B) AMRAP in 12 minutes: – 6 DB push press – 8 hanging knee raises / sit-ups – 12 KB goblet hold [...]
Posted Aug 20 2019 by Ryan Savard
Programming Overview: Aug. 19-25Monday 8/19 Fitness A) E3M x 4 sets – 12 x DB or BB bench press B) 5 rounds for time: – 60 single unders – 20/15 perfect push-ups – 10 strict pull-ups C) 3 sets: – 8/side bent over rows – 12 DB lat pull-overs Performance A) E3M x 4 sets[...]
Posted Aug 10 2019 by Ryan Savard
Programming Overview: Aug. 12-18Mark your calendars for our second annual EDCF Pool Party on Saturday, 8/24, at Jamie and Stephen’s house located at 5101 Victor St. from 12-3pm. It will be BYOB and we’ll be putting out potluck sign-up list this week. Be on the lookout! Monday 8/12 Fitness A) E5M x 5-7 sets: – [...]
Posted Aug 05 2019 by Ryan Savard
Programming Overview: Aug. 5-11Monday 8/5 Fitness A) E3M x 3 sets – 8/side staggered stance DB/KB Romanian deadlifts – 10/side heavy single arm KB swings – 10-20 sec L or high knee hang B) E4MOM x 4-5 sets: – 200 or 300m run – 8 double DB hang power cleans (tough but UB) – 12-16 wal[...]
Posted Jul 29 2019 by Ryan Savard
Programming Overview: Jul. 29 – Aug. 4Monday 7/29 Fitness & Performance A) E90S x 8 sets: – 4 push press *Build to a heavy but sharp set of 4. Start at last time’s heaviest set of 5. Fitness B) Every 6 minutes x 3 sets: – 30/20 cal row – 10 strict pull-ups – 10 DB push press Performance B) [...]