Monday 3/30

Deck of cards:

Spades – goblet/front squat

Clubs – burpees

Hearts – sit-ups

Diamonds – alternating DB snatch

Jokers – 400m run

 

Put cards face down. Flip over cards and do the assigned rep number for the corresponding suit. For example, a 10 of clubs is 10 burpees. Jacks = 11 reps, Queens = 12 reps, and Kings = 13 reps.

 

Don’t have a physical deck? Download on app…

iOS app

Android app

 

Tuesday 3/31

Every 5 minutes x 6 sets:

– 400m run

– 15 walking lunges

– 12 backpack push press

*For backpack push press, from one shoulder overhead to the other shoulder is one rep so 6/side. It can also be performed with a sandbag. If you only have a DB/KB just complete 6/side single arm push press. 

*Scale this up by wearing backpack, sandbag or weight vest for entirety of work out (except push presses).

 

Wednesday 4/1

“Cindu”

20 minute AMRAP:

– 5 pull-ups

– 10 push-ups

– 15 air squats

– 30 double unders (sub 60 singles or 30 lateral hops

*sub pull-ups with 10 bent over odd object rows.

 

Thursday 4/2

A) 3 sets, 3 minute AMRAP:

– 50m out and back shuttle run

– 12 Russian KB swings

– 12 Russian twists

R1M, pick up where you left off with each new set. 

 

B) 5 sets:

– 20 sec plank 

– 20 sec side plank L

– 20 sec side plank R

*try and go straight through without breaks!

 

Friday 4/3

3 rounds for time of:

– 200m run

– 15 burpees

– 15 thrusters

+

R5M

+

2 rounds for time of:

– 75 double unders

– 50 deadlifts

– 50 sit-ups

+ 

R5M

+

4 rounds for time of:

– 50m suitcase carry (25m/side)

– 8 pull-ups or 8/side bent over rows

– 12 alternating goblet hold reverse lunge

 

Saturday 4/4

Start a timer, at 0:00…

– 1 mile run

Then 3 rounds:

• 16 backpack goblet squats
• 16 backpack push presses

At 15:00…

– 1 mile run

Then 3 rounds:

• 12 backpack RKB swing
• 12 weighted sit-ups

At 30:00

– 1 mile run

Then 3 rounds:

• 8 burpees over backpack
• 8 pull-ups (16 bent over back pack rows)

*Scale the run to 800, 600, 400 if needed. It should account for about 7-10 minutes of work. 

 

Sunday 4/5

Goals for your rest days:

– Get your meals planned. Because you are going to be cooking a lot more, now is the time to dial in nutrition and plan out the rest of the week. If you need help, remember RJ runs our nutrition program

– Get some Vitamin D. Just because we are undergoing a quarantine doesn’t mean you have to stay inside. Get out and get moving on a long walk, run or bike ride. 

– Get 10,000 steps. You are more than likely going to be moving less than normal. This is a good time to try and get in a minimum of 10,000 steps per day. 

– Get some rest. Try and strive for a bedtime that gives you at least 7-9 hours of uninterrupted sleep. No bright screens at least an hour before bed!

– Get creative. This week’s workouts are going to require a heavy bag of some sort. Our advice is to use a backpack filled with something heavy like books wrapped in a blanket for additional padding.

Monday 3/23

***Last day to come and get equipment from the gym is today from 9-11am or 4-6pm***

 

A) 3-4 sets:

– 10-15/side rear foot elevated split squats

– 10-15 table or bed sheet rows

 

B) EMOM x 4-8 sets

1: 10-20 jumping lunges

2: 8-16 alternating DB snatch

3: 40 sec of cardio (jump rope, running 20 seconds out and back, any cardio equipment you might have)

 

No equipment version: sub DB snatch with NPU burpees

 

Tuesday 3/24

A) 3-4 sets:

– 10-20 DB floor press 

– 10-20/side bent over rows with heavy object

 

No equipment version: find something heavyish to press from the floor with. Do it single arm instead of double if you only have one weight. Complete 10-20 reps per arm. 

 

B) 10-9-8-7-6-5-4-3-2-1 reps for time:

– weighted object ground to overhead

– weighted object goblet squats

– abmat sit-ups (scale up by holding object)

 

*Best object to use is a backpack filled with something heavy like books wrapped in a blanket for additional padding.

*Want to make it harder? Go back up to 10 and/or add the weighted object to your sit-ups.

 

Wednesday 3/25

8 min AMRAP
– 200m run (about 40-60 sec of running)

– 8 heavy object thrusters 

– 8 lemon squeezes or hanging knee raises

R4M

8 min AMRAP

– 30 double unders, 60 single unders, or 30 lateral hops

– 10 supermans

– 10 hand release push-ups

R4M

8 min AMRAP

– 200m run (sub in 40 sec of other cardio equipment)

– 12 heavy object or banded Romanian deadlifts

– 12 heavy object Russian twists

 

Thursday 3/26

A) 3-4 sets:

– 20 walking death march (add weight to hands)

– 10/side single arm DB presses

– 20 alternating bicep curls (or 10/side if using one object)

 

No equipment version: find a substitute weight for the dumbell that works for the prescribed reps number.

 

B) E3MOM x 4-8 sets:

– 200m run

– 5-10 burpees

– 20 double unders, 40 single unders, or 20 lateral hops

*Keep intensity the same every round. 

 

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups

 

Friday 3/27

A) 3-4 sets:

– 20 alternating DB gorilla rows (substitute two objects you can hold onto)

– 20 heal elevated (2-3” goblet squats)

 

B) 15 min AMRAP:

– 200m run, hill run up and down, 60 sec other cardio equipment

– 12 wallballs

– 10 KB swings, double KB snatch from hang, or heavy object ground to overhead

– 8/side push press (KB, DB, or get creative)

 

No equipment versionSub wallballs with skater jumps.

 

Saturday 3/28

1 round

– 1 mile run

– 50 burpees (yes, it will suck a little less this time)

+ 

2 rounds:

– 800m run

– 35 jumping squats

+ 

3 rounds: 

– 600m run

– 20 alternating single sided V-ups

 

Sunday 3/29

Goals for your rest days:

– Get your meals planned. Because you are going to be cooking a lot more, now is the time to dial in nutrition and plan out the rest of the week. If you need help, remember RJ runs our nutrition program

– Get some Vitamin D. Just because we are undergoing a quarantine doesn’t mean you have to stay inside. Get out and get moving on a long walk, run or bike ride. 

– Get 10,000 steps. You are more than likely going to be moving less than normal. This is a good time to try and get in a minimum of 10,000 steps per day. 

– Get some rest. Try and strive for a bedtime that gives you at least 7-9 hours of uninterrupted sleep. No bright screens at least an hour before bed!

– Get creative. This week’s workouts are going to require a heavy bag of some sort. Our advice is to use a backpack filled with something heavy like books wrapped in a blanket for additional padding.

Gym Update:

As the spread of coronovirus (COVID-19) accelerates and we gain more information, we ask that all our members remain diligent and use your best judgment.

 

Here are the facts you need to know about coronavirus:

It is spread person to person (within about 6 ft) through respiratory droplets produced when a person coughs or sneezes.

People are thought to be most contagious when they are most symptomatic (the sickest). Spread is possible before people show symptoms.

Refrain from touching your mouth, nose and eyes with unwashed hands as the virus can be spread on contaminated surfaces or objects.

 

What we are asking from you:

Please wipe down all equipment, if you are not sure, still wipe it.

If you have been traveling, especially air travel, please consider the ease and rate that coronovirus is transmitted and the risk it brings us all but even more so our member population that is aged over 50. We ask you think about taking time off from the gym.

Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing or sneezing.

If soap is not available, use hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub until they feel dry.

 

If you think you have been exposed:

Consider social isolation. Stay at home, avoid going in public as best you can.

 

If you are or become sick:

If you develop a fever and symptoms, such as cough or difficulty breathing, call you healthcare provider for medical advice.

Stay home except to receive medical care.

 

For more information about the virus, how to protect yourself, at home care and more cleaning protocols for you and your family go to https://www.cdc.gov/coronavirus/2019-ncov/index.html

-EDCF coaching staff

---

Note: these are all very minimal in structure. If you have things like a jump rope, kettlebell, dumbbells, or the like, please don’t hesitate to add in. Thrusters, pull-ups, toes to bar, DB/KB hang clean & jerks, push presses, box jumps, double unders, etc are all movements that you can easily substitute in with little equipment. Let me or RJ know if you need help configuring a workout around your home set up if you have one.

 

Have fun, be creative and work hard!

 

Tuesday 3/17

“Muh-Muh-Muh My Corona”

For time:

– 50 air squats

– 400m run  (run around block, about 2 minutes worth)

– 35 sit-ups

– 400m run

– 20 push-ups

– 400m run

– 35 sit-ups

– 400m run

– 50 air squats

 

You can scale this workout by decreasing distance or rep number. Elevate push-ups if needed. 

 

Wednesday 3/18

“Quarantine This”

EMOM x 4-7 sets

Min 1: 5-10 burpees

Min 2: 10-20 walking lunge

Min 3: 20-40 sec plank hold

 

You can scale burpees with a no push-up version and lunges with step-ups.

 

Thursday 3/19

“The Mandate”

20 min AMRAP

– 200m run (about 60 seconds worth)

– 10 sit-ups

– 10 push-ups

– 10 air-squats

 

Friday 3/20

“Fever Breaker”

5 rounds for time:

– 400m run (run around block, about 2 minutes worth)

– 10 goblet squats (hold anything heavyish)

– 20 mountain climbers

– 30 alternating shoulder taps

 

Saturday 3/21

“Just A Cough”

1 round

– 1 mile run

– 50 burpees

+ 

2 rounds:

– 800m run

– 35 push-ups

+ 

3 rounds: 

– 600m run

– 20 air squats

Monday 3/9

Fitness & Performance

A) E4M x 4 sets:

– 6-10 close grip bench press @ 60-65% 1RM BP

– 6-10 DB lat pull-overs

– 16-24 sandbag weighted hip extensions

 

Fitness

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings

– 9 wallballs

– 6 push-ups

 

Performance

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 12 wallballs (20/14)

– 12 push-ups

 

Tuesday 3/10

Fitness

A) E30S x 5 sets each

1: 6 DB box step ups R

2: 6 DB box step ups L

3: 6 bent over BB rows

4: 20 sec plank hold

 

B) E4M x 4-5 sets:

– 400m run (sub 300m)

– 6 DB hang power cleans

– 8 prisoner lunges

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

*Should be 5-10lb heavier than last week. 

 

B) E4M x 4-5 sets:

– 400m run

– 6 DB hang power cleans (35/25s)

– 8 DB front rack lunges

 

RX+ use 50/35s.

 

Wednesday 3/11

Fitness

A) E90S x 4 sets each

1: 8/side half kneeling landmine presses

2: 8-16 seated banded hamstring curls

 

B) 3 min AMRAP x 4 sets:

– 12/9 cal row

– 8 NPU burpee facing box step overs

– max shuttle run for distance remaining time

R3M

 

Performance

A) E90S x 8 sets:

– 1 pause push press + 3 push presses

*slightly heavier than last week

 

B) 3 min AMRAP x 4 sets:

– 18/14 cal row

– 9 burpee facing box jump overs (24/20”)

– max shuttle run for distance remaining time

R3M

 

Thursday 3/12

Fitness

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

 

Performance

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 box jumps + step down (24/20”)
• 6 toes to bar

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB snatch (50/35)
• 6 lemon squeezes

R3M

6 min AMRAP @ 70-80% pace

– 3 strict pull-ups

– 6 push-ups

– 9 air squats

R3M

6 min AMRAP @ 70-80% pace

– 600m run, then in remaining time:

• 6 DB push press (50/35)
• 6 sandbag squats (60/30)

R3M

6 min AMRAP @ 70-80% pace

– 750/600m row, then in remaining time:

• 6 burpees
• 30 double unders

 

Friday 3/13

Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 60-65% 1RM DL (last day)

– 6-10/side bent over KB row

– 6-10 DB tricep rollback extensions

*RDLs should be slightly heavier than last week.

 

B) 3 sets for quality:

– AHAP sled drag down and back 

– 1 lap/arm waiters walk

– 20 super elevated goblet squats @ 1010 tempo

– 20 alternating DB curls

 

Saturday 3/14

Fitness

TBA

Performance

TBA

 

Sunday 3/15

8AM Endurance

10-12pm Open Gym

Monday 3/2

Fitness

A) E30S x 5 sets each

1: 6 DB split squats R

2: 6 DB split squats L

3: 6 ring rows

4: 20 sec plank hold

 

B) 10 min AMRAP @ 80-90%

– 60 single unders

– 10 alternating DB snatches

– 10/7 push-ups (elevated if needed)

 

Performance

A) E30S x 20 sets

– 1 power clean @ 70-75%

*Work on timing and footwork for 20 perfect reps

 

B) 10 min AMRAP @ 80-90%

– 40 double unders

– 10 alternating DB snatches 50/35

– 10/7 push-ups

 

Fitness & Performance

C) 1 set with little to no breaks:

– 10 abmat sit-ups

– 10 lemon squeezes

– 20 abmat sit-ups

– 20 medball Russian twists

– 30 abmat sit-ups

– 30 mountain climbers

– 20 abmat sit-ups

– 20 medball Russian twist

– 10 lemon squeezes

– 10 abmat sit-ups

 

Tuesday 3/3

Fitness

A) E2MOM x 5 sets:

– 6/side DB Filly presses

– 8 supine medball hamstring curls

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 10 DB push press

3: 8 strict pull-ups + 4 burpees

 

Performance

A) E2MOM x 5 sets:

– 1 pause push press + 4 push presses

*slightly heavier than last week

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 10 push press (115/75)

3: 8 pull-ups + 4 burpees to target

 

RX+ perform 15/12-12-9+5 rep scheme.

 

Wednesday 3/4

Fitness

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 box step ups
• 10 RKB swings 

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 4 DB devil press
• 6 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 8 sandbag/medball/air squats
• 10 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 hanging knee raises

 

Performance

2 total sets: 

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 box jumps + step down (24/20”)
• 9 RKB swings (53/35)

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB devil press (35/25s)
• 5 ring rows

R4M

8 min AMRAP @ 70-80% pace

– 1000/800m row, then in remaining time:

• 7 sandbag squats
• 9/7 push-ups

R4M

8 min AMRAP @ 70-80% pace

– 800m run, then in remaining time:

• 3 DB Curtis Ps
• 5 toes to bar

 

Thursday 3/5

Fitness & Performance

A) E4M x 4 sets:

– 6-10 Romanian deadlifts @ 60-65% 1RM DL

– 6-10/side bent over KB row

– 10-20 banded tricep push downs

*RDLs should be slightly heavier than last week

 

Fitness

B) 5 rounds for time:
– 200m run

– 8 double DB hang power cleans

– 40 single unders

*Goal is to try and get slightly faster each round

 

Performance

B) 5 rounds for time:

– 200m run

– 6 hang power cleans

– 30 double unders 

R60S

*Goal is to try and get slightly faster each round

 

Friday 3/6

Fitness

A) E4M x 4 sets:

– 16 goblet squats@ 1010 tempo

– 6-12 strict supinated pull-ups 

– 6-12 seated Arnold presses

*Goblet squats should be heavier than last week.

 

Performance

A) E4M x 4 sets:

– 8 front squats @ 64-68%

– 6-12 ring pull-ups 

– 6-12 seated Arnold presses

 

Fitness & Performance

B) E6M x 3-4 sets @ 95-100% pace:

– heavy sled drag down and back (wall to wall)

– 3 length sprint (cone to cone to cone)

– 10 burpees AFAP

*Sub 15 sec all out bike for sprints. 

 

Saturday 3/7

Fitness

TBA

Performance

TBA

 

Sunday 3/8

8AM Endurance

10-12pm Open Gym

Monday 2/24

Fitness

A) E2MOM x 5 sets:

– 6 seated BB presses

– 8 weight plate good mornings

 

B) AMRAP in 2 min x 5 sets:

– 10 DB push press

– 10 box step ups

R2M

*pick up where you leave off 

 

Performance

A) E2MOM x 5 sets:

– 5 pause push press

 

B) AMRAP in 2 min x 5 sets:

– 10 push press (115/75)

– 10 box jumps w/ step down (24/20”)

R2M

*pick up where you leave off 

 

Tuesday 2/25

Fitness

A) E4M x 3 sets:

– 20 goblet squats @ 1010 tempo (build to a heavy set)

– 10 DB lat pull-overs

– 30 sec flutter kicks

– 1 lap/arm suitcase carry

 

B) E6M x 3 sets:

– 40/30 cal row

– 30 wallballs

– 20 medball weighted sit-ups

 

Performance

A) E4M x 3 sets:

Set 1: 10 front squats @ 72%

Sets 2&3: 10 front squats @ 64%

*After every set perform 10 DB lat pull-overs

 

B) E6M x 3 sets:

– 50/40 cal row

– 35 wallballs

– 20 toes to bar

 

Wednesday 2/26

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 60-65% 1RM DL

– 8-12 ring rows w/ pause (as horizontal as possible)

– 8-12 seated overhead DB tricep extension

 

B) E4M x 4-6 sets @ 95-100% effort

– suicide sprint

– 15 RKB swings (heavy)

– 10 burpees AFAP

 

*Sub run with 15 sec all out on Assault Bike.

 

Thursday 2/27

Fitness & Performance

Aerobic Capacity

10 min AMRAP @ 70-80%

– 200m run

– 10 SA DB hang power clean + push press (5/side @ 50/35)

– 8 lemon squeezes

R5M

10 min AMRAP @ 70-80%

– 250/200m row

– 10 sandbag squats

– 6 strict pull-ups

R5M

10 min AMRAP @ 70-80%

– 50 double unders (sub 75 single unders)

– 20 prisoner walking reverse lunges

– 20 sec plank hold

 

Friday 2/28

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 60-65% 1RM BP

– 6-12 supinated strict pull-ups (perform on rings if able)

– 16-24 sandbag weighted hip extensions

 

B) 3 sets for quality:

– 20 sandbag hug walking lunges

– 10-15 DB chest flys

– 10-15 incline Y raises w/ pause

– 30 sec medball Russian twists

 

Saturday 2/29

Fitness

TBA

Performance

TBA

 

Sunday 3/1

8AM Endurance

10-12pm Open Gym

Monday 2/17

Fitness

A) E3M x 4 sets:

– 10-15 heel elevated double KB front squats (tough)

– 10-15 supinated pull-ups

 

B) 4 rounds for time:

– 400m run

– 10 DB push press

 

Performance

A) E3M x 4 sets:

– 1 RIR front squats @ 60% (1 sec pause at top)

– 1 RIR strict supinated pull-ups 

 

B) 4 rounds for time:

– 400m run

– 10 shoulder to overhead (115/75)

 

Tuesday 2/18

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 60% 1RM DL

– 8-12/side bent over KB rows 

– 8-12 DB floor press (pause 1 count on floor)

 

Fitness

B) E3M x 4-6 sets:

– 12/9 or 10/7 cal row

– 10 alternating DB snatch

– 8 kip to knee tuck

 

*scale with 10 abmat sit-ups

 

Performance

B) E3M x 4-6 sets:

– 12/9 cal row

– 10 alternating DB snatch

– 8 toes to bar

 

RX+ scale up to 15/12-12-9 reps

 

Wednesday 2/19

Fitness

AMRAP in 15 min at 70-80% pace:

– 500/400 m row

– 75 single unders

– 12 BB/DB push press

R5M then,

AMRAP in 15 min at 70-80% pace:

– 400 m run

– 20 push-ups

– 20 wallballs

 

Performance

AMRAP in 15 min at 70-80% pace:

– 500/400m row

– 50 double unders

– 10 strict handstand push-ups

R5M then,

AMRAP in 15 min at 70-80% pace:

– 400m run

– 30/24 push-ups

– 20 wallballs (20/14)

 

Thursday 2/20

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press @ 50-60% 1RM BP

– 4-12/side single arm ring row w/ reach

– 8-12 DB floor press (pause 1 count on floor)

 

Fitness

B) E4M x 4 sets:

– 200m run

– 12 RKB swings

– 10 goblet hold reverse lunges

– 8 strict pull-ups

R60S

 

Performance

B) E4M x 4 sets:

– 200m run

– 15 RKB swings (53/35)

– 12 DB overhead walking lunges, 6/side (35/25)

– 9 pull-ups

R60S

 

Friday 2/21

Fitness

A) EMOM x 5 sets

1: 8-12 L-seated DB press

2: 8-12 bent over BB rows

3: 8-12 weighted lunges

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-85%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 88, 93, 98, 101+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 lap farmers carry (heavy)

– 1 length face pull sled drag

– 20-30 alternating leg lift overs

– 10-15 DB skullcrushers 

 

Saturday 2/22

Fitness

TBA

Performance

TBA

 

Sunday 2/23

8AM Endurance

10-12pm Open Gym

Monday 2/10

Fitness

A) EMOM x 5 sets each
1: 8 strict BB presses

2: 12 sumo stance KB deadlifts

3: 16 alternating Russian twists

 

B) E4M x 4-5 rounds:

– 12/9 cal row

– 12 alternating DB snatch

– 36 single unders

– 12 walking lunges (weighted if able)

 

Performance

A) EMOM x 5 sets:

– 1 snatch @ 55-75%

+

E2MOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

B) E4M x 4-5 rounds:

– 16/12 cal row

– 8 power snatches (96/65)

– 36 double unders

– 8 overhead squats

 

Tuesday 2/11

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 10-15 supinated pull-ups

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 7 double DB hang squat cleans

– 7 hanging knee raises 

 

*Sub 10 abmat sit-ups if needed. 

 

Performance

A) E4M x 3 sets:

– 2 RIR front squats @ 60% (1 sec pause at top)

– 2 RIR strict supinated pull-ups 

– 10-15 seated Arnold presses

 

B) E3M x 4-6 sets:

– 200m run

– 5 hang squat cleans (115/75)

– 7 toes to bar

 

*RX+ use 135/95.

 

Wednesday 2/12

Fitness 

A) E4M x 3 sets:

– 10-15 hip elevated DB floor press

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 5 double KB deadlifts

– 4 strict pull-ups

– 3 push-ups

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60%

– 10-15 DB lat pull-overs

– 10-15 banded face pulls

 

B) EMOM x 20-25 minutes

– 1 deadlift @ 65%

– 3 strict pull-ups

– 5 push-ups

 

RX+ substitute push-ups with 3 strict HSPUs.

 

Thursday 2/13

Fitness

A) EMOM x 5 sets

1: 8-12 DB incline press

2: 8-12 double KB upright rows

3: 8-12 BB or sandbag good mornings (light to moderate weight)

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs

– R20S

– 40 seconds max burpees over the bar

– R80S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-80%

+

E2MOM x 5 sets:

– 1 clean & jerk @ 85, 87.5, 90, 92.5, 95%

 

B) 5 rounds for total reps:

– 40 seconds max calorie row

– R20S

– 40 seconds max wallballs (20/14)

– R20S

– 40 seconds max burpees over the bar

– R80S

 

*RX+ try and stay UB on wallballs.

 

Friday 2/14

Fitness & Performance

A) E4M x 4 sets

– 20 front rack reverse lunges

– 10-15 strict dips

– 10/side bent over row

 

B) 3 sets for quality:

– 2 laps heavy sandbag hug walk

– 10-15 earthquake bench press 

– 16 alternating DB death march steps

– 10-15 L-seated band rows

 

Saturday 2/15

Fitness

TBA

Performance

TBA

 

Sunday 2/16

8AM Endurance

10-12pm Open Gym