Programming Overview: Aug. 19-25

Posted Aug 20 2019 by Ryan Savard

Monday 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[...]

Programming Overview: Aug. 12-18

Posted Aug 10 2019 by Ryan Savard

Mark 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: – [...]

Programming Overview: Aug. 5-11

Posted Aug 05 2019 by Ryan Savard

Monday 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[...]

Programming Overview: Jul. 29 – Aug. 4

Posted Jul 29 2019 by Ryan Savard

Monday 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) [...]

Programming Overview: July 22 – 28

Posted Jul 24 2019 by Ryan Savard

Monday 7/22 Fitness  A) E2M x 6 sets: – 6 double KB front squats @ 32X1 tempo – 2-3 negative supinated pull-ups   B) E2.5MOM x 5-6 sets: – 200m run – 10 alternating DB snatches – 30 single unders   Performance A) E2M x 6 sets: – 3 front squats @ 32X1 t[...]

Programming Overview: July 15-21

Posted Jul 15 2019 by Ryan Savard

Thanks for coming out to On Rotation this past Saturday! Stay tuned for our 8th Anniversary Pool Party coming in August! Monday 7/15 Fitness A) E3MOM x 4 sets: – 8 seated BB overhead presses – 12 lat band pull-downs – 16 alternating elevated psoas marches   B) 20 min AMRAP &[...]

Programming Overview: July 8-14

Posted Jul 08 2019 by Ryan Savard

Note: This is a testing week for Performance.   Monday 7/8 Fitness A) E2.5M x 6 sets: – 8 deadlifts @ moderately heavy weight – 8 seated Arnold presses   B) E4MOM x 4-5 sets: – 200m run – 15 RKB swings – 12 wallballs – 9 push-ups    Performance A)[...]

Programming Overview: July 1-7

Posted Jul 02 2019 by Ryan Savard

Monday 7/1 Fitness A) E2.5M x 6 sets – 6 Romanian deadlifts @ 2011 tempo – 6/side half kneeling pallof presses @ 1111 tempo *Build to a tough working set by 3rd set on RDLs.    B) 5 rounds for time @ steady pace: – 200m run – 10 double KB/DB deadlifts – 5 box jum[...]