Monday 3/27

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-6 DB/KB batwing rows w/ 4 sec pause

– 8-12/side lean away DB lateral raise

Fitness

B) 3 rounds for time:

– 400m run

– 21 KB swings

– 12 strict pull-ups or ring rows

Performance

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

*compare to 11/8

Tuesday 3/28

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side KB/DB front foot elevated split squat

*Knee over toe focus

Even:

– 8-12 DB seated Arnold press

– 8-12 banded straight arm lat pull-down

B) E3M x 4-7 sets:

– 12/9 cal row

– 5 DB hang squat cleans 

– 24 single unders

*Scale with 10/7 cal row

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang squat cleans

Sets 3-4: 2 hang squat cleans

Sets 5-8: 1 low hang squat clean

*Build into today’s heavy rep with a focus on proper footwork

B) E3M x 4-7 sets:

– 12/9 cal row

– 5 DB hang squat cleans (35/25s)

– 24 double unders

*RX+ complete with 15/12-5-30 rep scheme

Wednesday 3/29

Fitness & Performance

A) E3M x 6 sets:

– 4-6 BB box squats

After odd sets…

– 8-12/side bent over rows

After even sets…

– 8-16 dips (weighted, BW, scaled)

*Heavier than 3/21

Fitness

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 9 dips

– 6 lemon squeezes

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15 wallballs

– 9-12 dips

– 9 lemon squeezes

R60S

Thursday 3/30

Fitness

2 times through

4 min

– 500/400m row, in remaining time:

• 4 DB push press
• 4 alt box step-ups

R2M

4 min

– 400m run, in remaining time:

• 4 DB front squats (sub goblet)
• 4 pull-ups

R2M

4 min

– 500/400m row, in remaining time:

• 4 DB hang power cleans
• 4 up/downsn over barbell

R2M

4 min 

– 400m run, in remaining time:

• 4 DB thrusters
• 16 single unders / lateral hops

R2M

Performance

2 times through

4 min

– 500/400m row, in remaining time:

• 4 shoulder to overhead (95/65, 75/55, 65/45)
• 4 box jump overs (24/20”)

R2M

4 min

– 400m run, in remaining time:

• 4 front squats
• 4 pull-ups

R2M

4 min

– 500/400m row, in remaining time:

• 4 hang power cleans
• 4 up/down over barbell

R2M

4 min 

– 400m run, in remaining time:

• 4 thrusters
• 16 double unders

R2M

Friday 3/31

Fitness & Performance

A) E4M x 4 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

*Heavier than 3/23

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated dbl KB front squats w/ pause

– 8-12/side half kneeling DB overhead presses

– 4-8 hanging leg raises (straight, one leg bent, both bent)

– 8-12 tough ring rows

*Sub 8 V-ups for leg raises

OR 

Conditioning Option

20 min AMRAP

– 10 cal row

– 5 pull-ups

– 10 RKB swings

– 15 air squats

Saturday 4/1

Fitness

TBA

Performance

TBA

Sunday 4/2

10-12pm Open Gym

Monday 3/20

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 strict wide grip pull-ups (weighted, BW or scaled)

*Heavier than 3/10, last time through these movements

B) 5 rounds, 3 minute AMRAP:

– 6 SA DB hang power cleans (3/side)

– 6 push-ups (elevated if needed)

– 6 air squats

R60S between rounds. 

*Start each new AMRAP where you previously left off.

Performance

A) E2M x 8 sets

– 1 power clean

*Build into today’s heavy rep with a focus on proper footwork

B) “The Chief”

5 rounds, 3 minute AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds. 

*Start each new AMRAP where you previously left off.

Tuesday 3/21

Fitness & Performance

A) E3M x 6 sets:

– 4-6 BB box squats

After odd sets…

– 8-12/side bent over rows

After even sets…

– 8-16 dips (weighted, BW, scaled)

*Heavier than 3/13

Fitness

B) E3MOM x 4-7 sets:

– 12/9 cal row (scale to 10/7)

– 9-12 wallballs

– 3 up/down DB devil presses

Performance

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 12 wallballs

– 3 DB devil presses

RX+ complete with 15/12 cal row

Wednesday 3/22

Fitness

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side)
• 4 box step-ups 

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges (sub prisoner style)
• 4 knee to elbow or hanging knee raise

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.

Performance

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side @ 50/35)
• 4 box jump overs (24/20”)

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges
• 4 toes to bar

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.

Thursday 3/23

Fitness & Performance

A) E3.5M x 4 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

Fitness

B) For time:

– 600m run

– 30 RKB swings

– 60 single unders

– 30 RKB swings

– 600m run

*Scale runs to 400m

Performance

B) For time:

– 600m run

– 40 RKB swings (53/35)

– 80 double unders

– 40 RKB swings

– 600m run

Friday 3/24

Fitness

A) E2M x 6 sets
Odd sets:

– 8-12/side standing DB OH press

Even sets:

– 8-12 supinated inverted BB rows

– 8-12 banded Spanish squats

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerks

*BB starts from the floor

*Build to a heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 16-20 banded tricep push-downs

– 16-20 DB walking lunges

– 16-20 double KB gorilla rows

OR

Conditioning Option

21-18-15-12-9 reps for time:

– cal row

– DB thrusters (35/25s)

– abmat sit-ups

Saturday 3/25

Fitness

TBA

Performance

TBA

Sunday 3/26

10-12pm Open Gym

Monday 3/6

Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

*Heavier than 2/24

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 6 strict pull-ups

– 6-9 push-ups 

– 12 RKB swings

Scale push-ups by elevating hands

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 6 pull-ups

– 9 push-ups

– 12 RKB swings (53/35)

RX+ complete with 30 DUs, 6 CTB pull-ups, 6 HSPUs, 12 RKB swings @ 70/44

Tuesday 3/7

Fitness

A) E2M x 6 sets
Odd sets:

– 8-12/side standing DB OH press

Even sets:

– 8-12 supinated inverted BB rows

– 8-12 banded Spanish squats

B) E2M x 8-12 sets

– 12/9 cal row (scale w/ 10/7)

– 6 DB push press

– 9 air squats

Performance

A) E2M x 6 sets:

– 3 touch and go push jerks

*BB starts from the floor

*Build to a heavy triple

B) E2M x 8-12 sets

– 12/9 cal row

– 6 shoulder to overhead (115/75, 95/65)

– 9 air squats

RX+: 15/12 cal row

Wednesday 3/8

Fitness

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 hanging knee raise
• 6 DB hang power clean + push press (3/side)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 6 box step-ups
• 6 box dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 toes to bar
• 6 DB hang power clean + push press (3/side @ 50/35)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 3 box jump overs (24/20”) 
• 6 ring dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M

Thursday 3/9

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

*Heavier than 2/28

Fitness

B) 5 rounds for time:

– 200m run

– 4 up/down DB devil cleans

– 6 DB thrusters

– 8 lemon squeezes

R60S

Performance

B) 5 rounds for time:

– 200m run

– 5 DB devil cleans (35/25s)

– 7 DB thrusters

– 9 lemon squeezes

R60S

Friday 3/10

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 strict wide grip pull-ups (weighted, BW or scaled)

*Heavier than 3/1

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause power clean + 1 power clean

Sets 5-8: 1 power clean

*Pause is at knee for 2 counts

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap lateral sled drags

– 8-12 DB skull crushers

– 8/side rear foot elevated split squats (weighted, BW or non elevated)

– max effort BB curls @ 1010 tempo (10-20 rep range)

OR 

Conditioning Option

Saturday 3/11

Fitness

TBA – Bring A Friend

Performance

TBA – Bring A Friend

Sunday 3/12

Open Gym 10-12pm

Monday 2/27

A) E3M x 6 sets

– 3-5 BB front squats

After odd sets:

– 8-12 floor lying plate pull-overs

After even sets:

– 12-16 banded tricep overhead extensions

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 4-8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees

Scale w/ 10/7 cal row

Performance

A) E3M x 6 sets:

– 3-3-2-2-1-1 front squats

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees w/ extra push-up over rower

RX+: 15/12 cal row

Tuesday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

Fitness

B) E5M x 3-5 rounds

– 400m run

– 15 RKB swings

– 10 box step-ups

Scale w/ 300m run

Performance

B) E5M x 3-5 rounds

– 400m run

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+: 70/44 KB

Wednesday 3/1

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 wide grip pull-ups (weighted, BW or scaled)

B) EMOM x 10-20 sets:

– 3 dbl DB power cleans

– 5 push-ups

– 7 air squats

Scale w/ hand elevated push-ups

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean

Sets 5-8: 1 power clean

*Goal is to keep footwork in check.

B) EMOM x 10-20 sets:

– 3 touch and go power cleans (135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats

RX+: 5 HSPUs

Thursday 3/2

Fitness

Conditioning

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 400m run then in remaining time…

• 3 DB devil press (35/25s)
• 6 pull-ups

R3M

2) 6 min AMRAP:

– 500/400m row then in remaining time…

• 6 KB walking/reverse lunges (35/26s)
• 6 ring rows

R3M

3) 6 min AMRAP:

– 24 double unders

– 12 wallballs (20/14)

– 6 lemon squeezes

R3M

Friday 3/3

Fitness & Performance

A) E4M x 4 sets:

– 8 BB box squats

– 8-12/side SA straight arm banded lat pull-downs

– 8-12 dips (weighted, BW, scaled)

B) Strength Option

3-4 sets for quality:

– 8-12 KB/DB goblet banded Spanish squat (black)

– 8-12 DB Zottman curls

– 8-12 slide hamstring curls (slow out, fast in)

– 8-12/side banded tricep kick backs (red, low on post)

*Scale Spanish squats w/ no weight

OR

Conditioning Option 

For time:

– 1000m row

– 50 abmat sit-ups

– 750m row

– 40 walking lunges

– 500m row

– 30 plate ground to overhead (45/35, 35/25, 25/15)

– 250m row

– 20 burpees

Sub 2000-1500-1000-500m bike or 800-600-400-200m run

Saturday 3/4

Fitness & Performance

CrossFit Open Workout 23.3

Sunday 3/5

Open Gym 10-12pm

Monday 2/20

Fitness

A) E3M x 6 sets

– 7-5-3-2-1 deadlifts (building)

– 8-12 DB L-seated presses

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

B) 5 sets of 3 min AMRAPs:

– 8 double DB deadlifts

– 10 push-ups

– 12 box step-ups

R60S

Performance

A) E3M x 6 sets:

– deadlifts

Set 1: 7 @ 65%

Sets 2: 5 @ 75%

Sets 3: 3 @ 80%

Sets 4-6: 1-2 @ 85+%

*Goal is to end heavier than last week.

B) CrossFit Open Workout 11.2 Deconstructed

5 sets of 3 min AMRAPs:

– 9 deadlifts (155/105)

– 12 push-ups

– 15 box jumps (24/20”)

R60S

Tuesday 2/21

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8/side SA ring rows w/ reach

– 8 SL DB Romanian deadlifts (L)

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

B) E90S x 10-15 sets:

– 20 single unders

– 5 DB push press

– 5 DB front/goblet squats

– 5 up/downs

Performance

A) E2M x 8 sets:

– 1 split jerk

B) E90S x 10-15 sets:

– 20 double unders

– 5 shoulder to overhead (135/95, 115/75, 95/65)

– 5 front squats

– 5 burpees over the barbell

Warmup

2:00 run/row/bike/ski

3x

• 6 KB front squat with press
• 6 ring rows
• 4/s push press
• 4 Y raise with pull down

Barbell jerk warm up

• 5 strict press from split
• 5 strict press tip toes
• 5 jerks with pause in dip
• 5 split jerks

Wednesday 2/22

Fitness

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings

– 6-9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs

– 6 strict pull-ups

R4M

Performance

2 times through…

8 min AMRAP

– 12/9 cal row

– 12 RKB swings (53/35)

– 9 push-ups

R4M

8 min AMRAP

– 200m run

– 12 wallballs (20/14)

– 6 pull-ups

R4M

RX+ sub 70/44 KB, 6 HSPUs for push-ups, and 6 CTB pull-ups or 3 bMUs for pull-ups.

Thursday 2/23

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) 5 rounds for time:

– 200m run

– 8 double DB hang power snatch

– 10 hanging knee raises

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

B) 5 rounds for time:

– 200m run

– 8 UB hang power snatch (95/65, 75/55, 65/45)

– 10 toes to bar

R60S

Friday 2/24

Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

B) Strength Option

3-4 sets for quality:

– 20 DB walking lunges

– 8-12 dips (weighted, BW or scaled)

– 1 lap/arm KB suitcase carry

– 8-12 DB lat pull-overs

OR 

Conditioning Option

2K row tester

*Goal is to keep pace from last weeks 500s

Saturday 2/25

Fitness & Performance

CrossFit Open Workout 23.2

Sunday 2/26

Open Gym 10-12pm

Monday 2/13

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict presses

– 8 SL DB Romanian deadlifts (R)

Even sets:

– 8/side SA ring rows w/ reach

– 8 SL DB Romanian deadlifts (L)

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

B) 12 min AMRAP:

– 36 single unders

– 12 RKB swings

– 6 DB push press

– 9 air squats

Performance

A) E2M x 8 sets:

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

B) 12 min AMRAP:

– 36 double unders

– 12 RKB swings (53/35)

– 6 shoulder to overhead (115/75)

– 9 air squats

Tuesday 2/14

Fitness

2 times through…

8 min AMRAP

– 200m row

– 8 plate ground to overhead 

– 8 plate hold weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB up/down devil cleans 

– 8 hanging knee raise /abmat sit-ups

R4M

Performance

2 times through…

8 min AMRAP

– 250/200m row

– 8 plate ground to overhead (45/35, 35/25)

– 8 OH plate weighted walking lunges

R4M

8 min AMRAP

– 200m run

– 4 DB devil cleans (35/25s)

– 8 toes to bar

R4M

Warmup

2 min row

3 times…

• 8 RKBs
• 6 reverse lunges
• 4 ring rows

• Red band shoulder

Wednesday 2/15

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:

– 3 dbl DB hang power snatch

– 3 DB front squat (scale w/ goblet squat)

– 4 box step-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch + 1 snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets:

– 3 touch and go power snatch (95/65, 75/55)

– 3 overhead squat

– 3 box jump overs (24/20”)

*Scale with front squat

*RX+ complete with 4 reps of each.

Thursday 2/16

Fitness & Performance

A) E3.5M x 5 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) For time:

– 800m run (scale w/ 600m)

+ 

3 rounds:

– 12 pull-ups

– 18 push-ups

– 24 walking lunges

+

– 800m run (scale w/ 600m)

Performance

B) For time:

– 800m run

+ 

3 rounds:

– 16 pull-ups

– 24/20 push-ups

– 32 walking lunges

+

– 800m run

RX+ perform with a weight vest or CTB pull-ups.

Friday 2/17

A) E3M x 5 sets

– 5 BB front squats @ last week’s tempoed triple weight

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

Performance

A) E3M x 5 sets:

– 3-3-2-2-2 front squats

*build heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 16 alt. DB/KB death march

– 8-12 BB Bradford presses (over & back = 1 rep)

– 1 lap reverse sled drag

– 16-20 alt DB curls

OR 

Conditioning Option

Saturday 2/18

Fitness

TBA

Performance

TBA

Sunday 2/19

10-12 Open Gym

Monday 2/5

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

– 2 burpee + box step overs (sub up/down version)

– 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

Tuesday 2/6

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

Wednesday 2/7

Fitness

E8M x 4-6 sets:

– 250/200m row

– 10 double KB deadlifts

– 8 strict pull-ups

– 10 alt. foot touch lemon squeezes

– 8 push-ups

– 30 single unders

– 200m run  (sub hill run)

Performance

E8M x 4-6 sets:

– 250/200m row

– 12 double KB deadlifts (53/35, 44/26)

– 12 pull-ups

– 12 alt. foot touch lemon squeezes

– 12/9 push-ups

– 36 double unders

– 200m run

Thursday 2/8

A) E3M x 5 sets

– 3 BB front squats @ 32X1 tempo

– 8-12 L-seated band rows (green)

– 4/side wide stance banded twists w/ 4 sec eccentric (red

*build heavier than last week

B) E2M x 8-12 sets:

– 12/9 cal row

– 5 dbl. DB hang squat clean to thruster

Performance

A) E3M x 5 sets:

– 3 front squats

*build heavier than 1/27’s tempoed FS

B) E2M x 8-12 sets:

– 15/12 cal row

– 5 touch and go squat clean to thruster (95/65, 75/55, 65/45)

Friday 2/9

A) E3M x 6 sets

– 8-6-4-4-4 deadlifts (building)

– 8-12 DB L-seated presses

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

Performance

A) E3M x 6 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 75%

Sets 3: 3-4 @ 80%

Sets 4-6: 1-2 @ 85%

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side DB rear foot elevated split squats

– 4-8 supinated pull-ups (weighted, BW or banded)

– 8-12 dips (weighted, BW or banded)

– 4/side banded pallof press w/ knee lift-off (4 sec pause)

OR 

Conditioning Option

E2M x 10-12 sets:

– 250m row, 500m AB, or 200m ski

*Goal is to keep the same times throughout

Saturday 2/10

Fitness

TBA

Performance

TBA

Sunday 2/11

10-12 Open Gym

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