Monday 1/5

Fitness

A) E4MOM x 3 sets:

– 8 front squats (sub 10 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E5M x 3-5 sets:

– 400m run

– 15 wallballs

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets

Performance

A) E4MOM x 3 sets:

– 8 front squats @ 3-4 RIR or 65-70%

B) E5M x 3-5 sets:

– 400m run

– 20 wallballs (20/14)

– 10 strict pull-ups

*Band strict pull-ups if needed to get your first broken in 1-2 sets

Tuesday 1/6

Fitness & Performance

A) E3M x 4 sets:

– 8 BB strict press

– 10/s DB/KB bent over rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 DB push press

Even: 12/9 cal row + 10 box step-ups (add medball if able)

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)

Even: 15/12 cal row + 10 box jump overs* (20/24)”

*Sub medball weighted step ups for jumps

Wednesday 1/7

Fitness & Performance

E4M x 9-12 stations (3-4 each)

Station 1:

– 250/200m row

– 12 SA DB hang power clean (6/6 @ 50/35)

– 15 air squats

– 6 burpees

Station 2:

– 200m run

– 12 DB goblet hold reverse lunges

– 12 toes to bar

– 6 burpees

Station 3:

– 250/200m row

– 36 double or unders

– 15/12 push-ups

– 6 burpees

Thursday 1/8

Fitness & Performance

A) E3M x 5 sets:

– 5 BB bench press @ 2 RIR or 70-80%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 12/18

Fitness

B) E3M x 4-8 sets:

– 200m row

– 12-15 RKB swings

– 6-9 dips

– 6-9 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35) 

– 6-9 ring dips

– 9 lemon squeezes

Friday 1/9

Fitness

A) E3M x 8 sets

– 2-3 deadlifts

After odd sets:

– 8-12 tough push ups

After even sets:

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 5-10 hanging leg raises

– 10/s half kneeling DB press

– 10 bent over BB rows

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski, 200m run, or 500/400m bike

– 12 DB hang power snatch (6/6 @ 50/35)

– 10 goblet squats

– 8 plate OH sit-ups

Saturday 1/10

Fitness

TBA

Performance

TBA

Sunday 1/11

10-12pm Open Gym

Monday 12/29

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 10 SA DB hang power clean + push press (5/5)

Even sets: 12/9 ca row + 10 DB goblet squats + 5 V-ups / lemon squeezes / abmat sit-ups

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 10 SA DB hang power clean + push press (5/5 @ 50/35)

Even sets: 15/12 ca row + 10 DB goblet squats + 5 V-ups

Tuesday 12/30

Fitness

A) E3M x 6 sets

– 2-3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 singe unders

– 5 double KB/DB deadlifts

– 3 burpees

– 3-5 ring rows

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts (225/155, 185/125, 155/105, 135/95)

– 3 burpee pull-ups

*RX+ complete with double push-up burpee pull-ups

Wednesday 12/31

Fitness & Performance

E3M x 12-16 rounds (3-4 each)

Station 1:

– 250/200m row

– 12 DB hang power snatch (6/6 @ 50/35)

– 12/8 push-ups

Station 2:

– 200m run

– 12 box step-ups (20/16”)

– 6 strict pull-ups

Station 3:

– 250/200m row

– 24 double unders

– 12 ring rows

Station 4:

– 200m run

– 12 plate OH/plate hold/prisoner weighted lunges (45/35)

– 9 toes to bar/hanging knee raises

Thursday 1/1

Fitness & Performance

“Fight Gone Bad”

• 3 rounds for total reps:
• – 1 minute wallballs (20/14)
• – 1 minute KB sumo deadlift high pulls (70/53)
• – 1 minute box jumps (20 in)
• – 1 minute push press (75/55)
• – 1 minute row for calories
• R60S

*Score is total reps across all three rounds

*Partner 2-3 to a group

Friday 1/2

Fitness

A) E2M x 8 sets

Odd sets:

– 10/s SA DB bench press w/ pause

– 10 banded Spanish squats

Even sets:

– 10 DB lat pull-overs

– 10 BB good mornings (slower eccentric)

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 2-4: 2 hang snatch

Sets 5-8: 1 hang snatch

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 5/s TGUP sit-ups (tough)

– 10-15/s SA banded tricep extensions (red)

– 10/s bent over DB rows

OR

Conditioning Option

10 rounds for time:

– 10 cal row or bike

– 5 pull-ups

– 10 air squats

– 5 dips

Saturday 1/3

Fitness

TBA

Performance

TBA

Sunday 1/4

10-12pm Open Gym

Happy Holidays from EDCF!

Please take note of our amended schedule for the next couple of weeks…

Wednesday 12/24 – 6, 9am and 12pm classes only (12 Days of Xmas)

Thursday 12/25 – gym closed (Merry Christmas!)

Friday & Saturday 12/26 & 27 – regular schedule

Monday & Tuesday 12/29 & 30 – regular with no 7pm class

Wednesday 12/31 – regular with no 5:45 or 7pm classes

Thursday 1/1 – 9am class only (Fight Gone Bad)

Friday 1/2 – regular schedule

Updated schedule is available online and through the Zen Planner app.

---

Monday 12/22

Fitness

A) E3M x 6 sets

– 3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E5M x 3-5 sets:

– 400m run

– 10 plate ground to overhead

– 10 plate held or prisoner walking lunges

– 10 push-ups

Performance

A) E3M x 6 sets:

– deadlift

Set 1: 3-5 reps @ 75% (building set)

Sets 2-6: 3 reps @ 85+% or 1-2 RIR

B) E5M x 3-5 sets:

– 400m run

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

– 10 OH plate held walking lunges

– 15/10 push-ups*

*RX+ perform 5-10 HSPUs

Tuesday 12/23

Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

B) E3M x 4-8 sets:

– 12/9 cal row

– 8 alt. DB SA hang power clean + push press (4/s)

– 10 air squats

– 20 single unders

Performance

A) E2M x 8 sets

– 1 clean + 1 jerk

*receive clean in full squat if able

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk

– 10 air squats

– 30 double unders

*Pick a weight on PC+PJ that is tough but can be kept unbroken

Wednesday 12/24 – 6, 9, and 12pm classes only

“12 Days of Christmas”

Fitness

“12 Days of Christmas”

1: DB man maker

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

Performance

“12 Days of Christmas”

1: DB man maker

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

*45 minute cut-off.

Thursday 12/25 – gym closed

Merry Christmas!

Friday 12/26 – regular schedule

Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 12/17

Performance

A) E3M x 8 sets:

Set 1: 3-5 back squats @ 75% or @ 4 RIR

Sets 2-8: 3 back squats @ 85+% or @ 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 1 lap KB suitcase carry

– 10-15 DB tricep rollback extensions

– 10-20 alt DB bicep curls

OR

Conditioning Option

5-7 rounds:

– 500m row or ski or 1000m bike 

R90S after each round.

*Keep same pace each round with strokes per minute in the mid 20s.

Saturday 12/27

Fitness

TBA

Performance

TBA

Sunday 12/28

10-12pm Open Gym

Monday 12/15

Fitness

A) E2M x 8 sets

Odd:

– 10 double KB front squats (tough)

– 10 half kneeling DB press (R)

Even:

– 20 alternating double KB gorilla rows (10/s)

– 10 half kneeling DB press (L)

B) 15 min AMRAP:

– 30 single unders

– 2 SA DB hang power clean + push press (1/arm)

– 5 toes to bar

– 10 air squats

*Add 1/arm DB HPC&PP each round

Performance

A) E2M X 8 sets

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

Sets 5-8: 1 clean + 1 jerk

*receive cleans in full squat if able

B) 15 min AMRAP:

– 30 double unders

– 1 power clean + push jerk (135/95, 115/75, 95/65)

– 5 toes to bar

– 10 air squats

*Add 1 PC&J each round

Tuesday 12/16

E3M x 12-16 rounds (6-8 each)

Station 1:

– 250/200m row

– 15 RKB swings (53/35)

– 10 push-ups

Station 2:

– 200m run

– 10 box step-ups (20/16”)

– 5 strict pull-ups

RX+ complete with sandbag box step-ups and/or deficit push-ups

Wednesday 12/17

Fitness

A) E3M x 6 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) 4 rounds for time:

– 400m run or 1000m bike

– 15 wallballs

Performance

A) E3M x 6 sets:

Set 1: 4-6 back squats @ 60-70% or @ 4 RIR

Sets 2-6: 4 back squats @ 85% or @ 2 RIR

B) 4 rounds for time:

– 400m run or 1000m bike

– 20 wallballs (20/14)

Thursday 12/18

Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-3-3 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/9

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 plate ground to overhead (35/25 or 25/15)

Even: 12/9 cal row + 5-10 dips + 10 prisoner reverse lunges 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 plate ground to overhead (45/35) 

Even: 15/12 cal row + 5-10 ring dips + 10 prisoner reverse lunges

Friday 12/19

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 alternating seated DB overhead press 

– 10 2 up 1 down ring rows

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 10-15 DB tricep rollback extensions

– 5-10 ab wheel roll-outs

– 10/s SL KB rack assist Romanian deadlifts

*Back leg straight out on RDLs, hips parallel to floor

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 10 DB/KB thrusters (35/20s)

– 8 lemon squeezes

– 20 double or single unders

Saturday 2/20

Fitness

TBA

Performance

TBA

Sunday 12/21

10-12pm Open Gym

Monday 12/8

Fitness

A) E3M x 5 sets:

– 5 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/26

B) E5M x 3-5 sets:

– 400m row (800m bike)

– 12 unbroken wallballs

– 8 strict pull-ups

– 8 burpees (sub up/downs)

Performance

A) E3M x 5 sets:

Set 1: 5-7back squats @ 55-65% or @ 4 RIR

Sets 2-4: 5 back squats @ 65-80% or @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row (1000/800m bike)

– 16 unbroken wallballs

– 8 burpee pull-ups

*RX+ complete with 20 wallballs and 10 burpee CTB pull-ups

Tuesday 12/9

Fitness & Performance

A) E3M x 5 sets:

– 5-5-4-4-4 BB bench press @ 31X1 tempo @ 1-2 RIR

– 3-5 strict weighted or scaled low ring pull-ups (bent or straight knee w/ lower body help)

*BP heavier than 12/1

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings 

– 5 box dips

– 4 box step-ups

*Make it tougher with an 8-6-4 rep scheme

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 3-5 ring dips

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 and or reps of 8-6-4

Wednesday 12/10

Fitness & Performance

40 min AMRAP @ 70-80% pace:

– 500/400m row

– 16 SA DB hang power snatch (8/8 @ 50/35)

– 12 box step-ups

– 24 double unders

– 400m run or 1000/800m bike

– 12 toes to bar

– 16/12 push-ups

– 24 double unders

*Goal is to stay consistent for the entire 40 minutes without stopping.

Thursday 12/11

Fitness & Performance

A) E4M x 4 sets:

– 8/s KB front foot elevated split squats

– 16-20 tall seated DB press

– 10 2 up 1 down ring rows

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10 SA DB hang power clean + jerk (5/5)

Even: 12/9 cal row + 8 lemon squeezes + 8 air squats

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 10 SA DB hang power clean + jerk (5/5 @ 50/35)

Even: 15/12 cal row + 10 lemon squeezes + 10 air squats

Friday 12/12

Fitness

A) E3M x 5 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 5 sets:

– deadlift

Set 1: 4-6 reps @ 70% (building set)

Sets 2-4: 4 reps @ 80-85% or 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 banded or cable tricep push-downs

– 10/s bent over DB/KB row

– 20-30 sec side plank/side

OR

Conditioning Option

20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike

– 15 RKB swings (53/35

– 12 prisoner lunges

– 9 abmat sit-ups

– 12/9 push-ups

Saturday 12/13

Fitness

TBA

Performance

TBA

Sunday 12/14

10-12pm Open Gym

Monday 11/24

Fitness

A) E3M x 4 sets:

– 6 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

B) 5 rounds for time:

– 16 RKB swings

– 8 strict pull-ups

– 12 prisoner reverse lunges

– 200m run

R60S

Performance

A) E3M x 4 sets:

– deadlift

Set 1: 6-8 reps @ 60% (building set)

Sets 2-4: 6 reps @ @ 65-70% or 3-4 RIR

B) 5 rounds for time:

– 16 RKB swings (53/35)

– 8 pull-ups

– 12 alternating KB goblet hold reverse lunges

– 200m run

R60S

*RX+ complete with CTB pull-ups

Tuesday 11/25

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

– 8/s banded snap-backs (red)

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

B) E2M x 8-12 sets (4-6 each)

Odd: 12/9 cal row + 8 DB push press

Even: 12/9 cal row + 30 or 40 single unders

Performance

A) E2.5M x 6 sets:

– 5-5-3-3-2-2 push jerks

*Work on cycling fluidly through reps 

B) E2M x 8-12 sets (4-6 each)

Odd: 15/12 cal row + 5 shoulder to overhead (from floor)

Even: 15/12 cal row + 40 double unders

*Pick a weight on S2O that is tough but can be kept unbroken

Wednesday 11/26

Fitness

A) E4M x 4 sets:

– 6 back squats 

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

*BS heavier than 11/18

B) EMOM x 10-20 sets:
– 3 DB thrusters 

– 3 hanging knee raise

– 3 burpees (sub up/downs) 

Performance

A) E4M x 4 sets:

Set 1: 6-8 back squats @ 55-65% or @ 4 RIR

Sets 2-4: 6 back squats @ 65-80% or @ 2-3 RIR

B) EMOM x 10-20 sets:
– 3 DB thrusters (35/20s)

– 3 toes to bar

– 3 burpees to target

*RX+ use 50/35s

Thursday 11/27 – Gym Closed

Happy Thanksgiving!

Friday 11/28  – 7:45 & 9am classes only

Fitness & Performance

“Thanksgiving with the Girls”

For time:

“Angie’s” House

– 20 pull-ups

– 20 push-ups

– 20 sit-ups

– 20 air squats

“Helen’s” House

– 400 meter run

– 21 KB swings (53/35 lb)

– 12 pull-ups

“Fran’s” House

– 15 thrusters (95/65 lb)

“Nancy’s” House

– 400 meter run

– 15 overhead squats (95/65 lb – sub front squats)

“Grace & Isabel’s” House

– 20 ground-to-overheads (95/65 lb)

“Kelly’s” House

– 400 meter run

– 30 box jumps (24/20 in – sub step-ups

– 30 wallballs (20/14 lb)

*Sub box step ups

*Fitness has the option of using a lighter or empty BB or DBs.

Saturday 11/29

Fitness

TBA

Performance

TBA

Sunday 11/30

8am EDCF Run Club

10-12pm Open Gym

Monday 11/17

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12 BB strict press

Even

– 5 batwing rows w/ 5 sec pauses

– 10 KB goblet squats w/ heels elevated

B) E5M x 3-5 sets:

– 400m run

– 8 DB hang power cleans

– 8 strict pull-ups

– 8 DB push press

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push jerks

*Work on cycling fluidly through reps 

B) E5M x 3-5 sets:

– 400m run

– 5 power cleans

– 10 pull-ups

– 5 push jerks

*Use a weight on BB that is tough but keep both movements unbroken.

Tuesday 11/18

Fitness

A) E4M x 4 sets:

– 7 back squats @ 60-75%

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees (sub up/downs)

Performance

A) E4M x 4 sets:

Set 1: 7-9 back squats @ 50-60% or @ 4 RIR

Sets 2-4: 7 back squats @ 65-77.5% or @ 3 RIR

B) EMOM x 10-20 sets:
– 7 RKB swings (53/35)

– 5 goblet squats

– 3 burpees to target

RX+ complete with 70/44 and/or bar MU on final burpee to target

Wednesday 11/19

Fitness

E10M x 3-5 sets:

– 400m row

– 16 SA DB hang power clean + jerk (8/8)

– 12 push/ups 

– 400m run or 800m bike

– 12 box step-ups

– 8, 10, or 12 hanging knee raises

– 36 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 SA DB hang power clean + jerk (10/10 @ 50/35)

– 16 push/ups 

– 400m run or 1000m bike

– 16 box step-ups (20/16”)

– 12 toes to bar

– 40 double unders

RX+ use sandbag on box step-ups

Thursday 11/20

Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8, 10 or 12 wallballs 

Even: 12/9 cal row + 5 up/down DB devil cleans 

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 wallballs (20/14)

Even: 15/12 cal row + 5 DB devil cleans (35/20s)

Friday 11/21

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

Performance

A) E2.5M x 6 sets:

Sets 1-3: 1 hang power snatch + 1 overhead squat + 1 snatch

Sets 4-6: 1 hang snatch + 1 snatch

*Receive all snatches besides the hang power snatch in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10/s SL KB rack assisted RDL (back leg swings up)

– 10-15/side SA banded tricep extension (red)

– 10 bent over BB rows w/ pause

– 5/s banded pallof presses @ 5050 tempo (red or green)

OR

Conditioning Option

10 rounds:

– 250/200m row/ski or 400m bike

– 10/7 push-ups

– 10 air squats

Saturday 11/22

Fitness

TBA

Performance

TBA

Sunday 11/23

8am EDCF Run Club

10-12pm Open Gym

Monday 11/10

Fitness

A) E4M x 4 sets:

– 8 back squats @ 60-75%

– 12-16 DB floor press w/ pause

– 8-12/side half kneeling SA banded lat pull-down (green or black)

B) 6 rounds for time:

– 12 wallballs

– 8 hanging knee raises

– 4 burpee to box step up (sub up/down)

– 200m run or 400m bike

R60S

Performance

A) E4M x 4 sets:

Set 1: 10 back squats @ 50-60% or @ 4-5 RIR

Sets 2-4: 8 back squats @ 60-75% or @ 3-4 RIR

B) 6 rounds for time:

– 12 wallballs (20/14)

– 8 toes to bar

– 4 burpee box jump overs (24/20”)

– 200m run or 500m bike

R60S

Tuesday 11/12

Fitness

E10M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push/ups 

– 400m run or 800m bike

– 16 walking prisoner lunges

– 8-12 pull-ups

– 36 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 16 push/ups 

– 400m run or 1000m bike

– 20 walking prisoner lunges

– 12 strict or 12-16 kipping pull-ups

– 40 double unders

RX+ use sandbag on lunges

Wednesday 11/13

Fitness & Performance

A) E4M x 3 sets

– 8-12 dips (strict, banded, box/bench)

– 10/s SA KB bent over row

– 8/s DB/KB or BB front foot elevated split squat

*Use 35 or 45lb plate for split squats

*Only use BB if stable enough, can take off rack or ground

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 10 SA DB hang power clean + jerk (5/5)

– 8 lemon squeezes

– 8, 10 or 12 air squats

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 SA DB hang power clean + jerk (6/6 @ 50/35)

– 9 lemon squeezes

– 12 air squats

Thursday 11/14

Fitness

A) E2.5M x 6 sets

Odd:

– 8-12/side SA DB incline press w/ pause

– 8-12 ring rows

Even:

– 12 alternating landmine low hang lateral squats

– 8/s banded twists to pallof press (red or green)

B) E90S x 10-15 sets:

– 20 single unders (sub 15 sec on bike)

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 1 hang power snatch + 1 overhead squat + 1 snatch

*Receive second snatch in squat if able

B) E90S x 10-15 sets:

– 20 double unders (sub 15 sec on bike)

– 3 hang power snatches (95/65, 75/55, 65/45)

– 3 overhead squats

– 3 burpees over the barbell

*Do not drop 10 or 15 lb bumpers from overhead position.

*Sub front or back squats for OH squat if needed.

Friday 11/15

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/s SA DB bench press w/ pause

– 8-12 DB lat pull-overs

B) Strength Option

3-4 rounds for quality:

– 1 lap lateral sled drag

– 10-15 DB rollback tricep extensions

– 10-15 BB drag curls

– 10/s lean away SA DB lateral raises

OR

Conditioning Option

20 min AMRAP:

– 250/200m row/ski, or 500/400m bike, or 200m run

– 10 SA DB push press (5/side @ 50/35, 40/25, 35/20)

– 10 box step-ups (knee height)

– 10 MB Russian twists

Saturday 11/16

Fitness

TBA

Performance

TBA

Sunday 11/17

8am EDCF Run Club

10-12pm Open Gym