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

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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

Monday 2/3

Fitness

A) E4M x 3 sets:

– 10-15 heel elevated goblet squats (tough)

– 3 RIR ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 15 sit-ups

– 12 lunges (weighted if able

– 9 NPU burpees

 

Performance

A) E4M x 3 sets:

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

– 3 RIR horizontal ring rows @ 1010 tempo 

– 10-15 lateral DB raises

 

B) E5M x 3-4 sets:

– 400m run

– 12 toes to bar

– 9 front squats (115/75, 95/65, 75/55)

– 6 burpees over the barbell

 

Tuesday 2/4

Fitness

A) E4M x 3 sets:

– 10-15 DB bench press

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 40 single unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings

 

*Sub 20 lateral hops and elevate push-ups if needed .

 

Performance

A) E4M x 3 sets:

– 3 RIR bench press @ 60%

– 10-15 banded lat pull-down

– 10-15 banded face pulls

 

B) 10 rounds for time

– 20 double unders

– 5 pull-ups

– 7 push-ups

– 9 RKB swings (70/44)

 

Wednesday 2/5

Fitness

A) E2MOM x 8 sets (4 each)

1: 8/side DB/KB front foot elevated split squats 

2: 8 seated BB overhead presses + 

 

B) 5 sets for max reps with a 2 min running clock:

– 24/18 cal row

– max effort DB devil press in remaining time

R2M between sets

 

*Scale row to 20/15 if needed. 

 

Performance

A) E2MOM x 4 sets:

– 1 pause clean + 1 clean + 1 jerk

*work from 60-80%

+

E2MOM x 4 sets:

– 1 clean + 1 jerk @ 85, 87.5, 90, 90+%

 

B) 5 sets for max reps with a 2 min running clock:

– 28/21 cal row

– max effort DB devil press (35/25s) in remaining time

R2M between sets

 

Thursday 2/6

Fitness & Performance

10 min AMRAP @ 70-80% pace

– 250/200m row

– 10 sandbag weighted box step-ups

– 10/7 push-ups

R5M

10 min AMRAP @ 70-80% pace

– 200m run

– 5/side KB clean & jerk 

– 5 burpee to strict pull-ups

R5M

10 min AMRAP @ 70-80% pace

– 50 double unders

– 35 air squats

– 20 sit-ups

 

*Each should be performed at a conversational pace. 

 

Friday 2/7

Fitness & Performance

A) E4M x 4 sets

– 10-15 DB incline press

– 10-15 BB bent over row

– 10/15 KB Romanian deadlifts

 

B) 3 sets for quality:

– 30 sec heavy sandbag march

– 1 length/side lateral sled drag 

– 1 length/side walking KB side bend

 

C) 2 sets “Arm Farm”

– Rest as needed between sets

 

Saturday 2/8

Fitness

TBA

Performance

TBA

 

Sunday 2/9

8AM Endurance

10-12pm Open Gym

Monday 1/27

Fitness

A) E2.5M x 6 sets (3 each)

1: 20 alternating double KB front rack reverse lunges

2: 10 L-seated band row + 10 lemon squeezes + 20 second/side side plank

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings 

– 60 seconds of box step overs

– 60 seconds of L-seated DB press

– 60 seconds of rowing for calories

Rest 3 minutes

 

Performance

A) E2.5M x 6 sets – back squat
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) Three sets for max reps of:

– 60 seconds of wallballs

– 60 seconds of RKB swings (53/35)

– 60 seconds of DB box step overs (50/35 lbs to 20/16″ box)

– 60 seconds of strict handstand push-ups (sub L-seated DB press)

– 60 seconds of rowing for calories

Rest 3 minutes

 

Tuesday 1/28

Fitness

A) EMOM x 10 sets (5 sets each)

1: 8-12 BB sumo deadlift highpulls 

2: 8-12 medball hamstring curls

 

B) For time:

– 100 single unders

– 20 SA DB hang clean + jerk (10/arm)

– 20 sit-ups

– 80 single unders

– 16 SA DB hang clean + jerk

– 16 sit-ups

– 60 single unders

– 12 SA DB hang clean + jerk 

– 12 sit-ups

– 40 single unders

– 8 SA DB hang clean + jerk 

– 8 sit-ups

– 20 single unders

– 4 SA DB hang clean + jerk 

– 4 sit-ups

 

Performance 

A) EMOM x 5 sets:

– 1 pause clean + 1 clean

*work from 60-80%

+

EMOM x 5 sets:

– 1 clean @ 85, 87.5, 90, 90+, 90+%

 

B) For time:

– 50 double unders

– 10 power cleans (95/65)

– 10 shoulder to overhead

– 40 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 30 double unders

– 8 power cleans 

– 8 shoulder to overhead

– 20 double unders

– 6 power cleans 

– 6 shoulder to overhead

– 10 double unders

– 4 power cleans 

– 4 shoulder to overhead

 

RX+ ascending weights (95/65, 115/75, 135/95, 155/105, 185/125)

 

Fitness & Performance

C) 3 sets for time:

– 20 reverse snow angels

– 10/side banded clam shells

 

Wednesday 1/29

Fitness

A) E2.5M x 6 sets (3 sets each)

1: 10-15 DB bench press + 10 inverted rows

2: 20 slide mountain climbers + 20 band pull-aparts (10 prone, 10 supine)

 

B) 3 rounds:

– 9 push-ups

– 9 air squats

– 9 hanging knee raises

+

400m run

+

3 rounds:

– 7 push-ups

– 7 air squats

– 7 hanging knee raises

+

400m run

+

3 rounds:

– 5 push-ups

– 5 air squats

– 5 hanging knee raises

 

Performance 

A) E2.5M x 6 sets – bench press
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 1 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+%

*make attempt towards end of 2.5 minute interval

 

B) 3 rounds:

– 9 push-ups

– 9 box jumps + step down

– 9 toes to bar

+

400m run

+

3 rounds:

– 7 push-ups

– 7 box jumps + step down

– 7 toes to bar 

+

400m run

+

3 rounds:

– 5 push-ups

– 5 box jumps + step down

– 5 toes to bar 

+ 

400m run

 

Thursday 1/30

Fitness

A) EMOM x 10 sets

Station 1: 12 alternating DB piston presses (6/side)

Station 2: 8 DB lat pull-overs

 

B) 5 min AMRAP:

– 5 strict pull-ups

– 10/7 cal row

R60S

5 min AMRAP:

– 5 DB devil presses 

– 10/7 cal row

R60S

5 min AMRAP:

– 5 burpees over the rower

– 10/7 cal row

 

Performance – split jerk

A) EMOM x 10 sets

– 1 split jerk @ 55-95%

 

B) 5 min AMRAP:

– 6 CTB pull-ups

– 12/9 cal row

R2M

5 min AMRAP:

– 6 DB devil presses (35/25s)

– 12/9 cal row

R2M

5 min AMRAP:

– 6 burpees over the rower

– 12/9 cal row

 

Friday 1/31

Fitness

A) EMOM x 10 sets (5 each)

1: 8 snatch grip Romanian deadlifts

2: 8 ring or box dips

 

Performance 

A) EMOM x 5 sets:

– 1 pause snatch + 1 snatch

*work from 55-75%

+

EMOM x 5 sets:

– 1 snatch @ 80, 85, 87.5, 90, 90+%

 

Fitness & Performance

B) 3 sets for quality:

– 1 length seated bent over hand over hand sled pull

– 10/side DB/KB rear foot elevated split squats

– 6-8 strict toes to bar

– 10 reps DB delt triad (front raise, lateral raise, strict press)

 

Saturday 2/1

Fitness

TBA

 

Performance

TBA

 

Sunday 2/2

8AM Endurance

10-12pm Open Gym