March 24, 2019

Monday

Fitness


3-4 Sets:
Half-Kneeling Shoulder Press, x8/arm
KB Front Rack Step Up, x8-10/leg
Crossover Symmetry, x1-3 Exercises
KB Flutter Kicks, x30-40

For Time:
21-18-15-12-9
Goblet Squat
KB Swing
Box Jump

Performance


On a 15:00 Clock,
Build to a Heavy Triple:
Hang Squat Clean

All for Time:
12-9-6
Hang Squat Clean (135/95)
Box Jump (20/20)

9-7-5
Hang Squat Clean (155/105)
Box Jump (24/20)

7-5-3
Hang Squat Clean (185/125)
Box Jump (30/24)

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

March 21, 2019

19.5 Friday Fun Day!

BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!


–PLEASE RSVP FOR THE TIME YOU PLAN ON COMING IN TO GET JUDGED.
Your options are Friday at 5:30pm and Saturday at 10:30am. RSVPing is TREMENDOUSLY helpful to the organization of the event and is very much appreciated! Remember, the order that your RSVP doesn’t necessarily reflect the order that you will go in for the workout.
*If you don’t RSVP by FRIDAY morning at 11:00am you will likely be in the last heat with whoever else didn’t RSVP!


It’s the final workout of The Open… Come cheer on your fellow ECFers!

Fitness & Performance

Extended Warm-Up:
EMOM For 6 Minutes:
Minute 1: 5 Scap Push Ups + 5 Perfect Push Ups
Minute 2: Bike @70%

-Rest 2 Minutes-

EMOM For 6 Minutes
Minute 1: 5 Scap Pull Ups + 2-5 Perfect Pull Ups
Minute 2: 2/2 DB Front Squat + 2/2 DB Push Press (L/R)

Then 19.5!

19.5 Scaled

For Time:
33-27-21-15-9
Thrusters (65/45)
Jumping Pull Ups
*20 Minute Cap

Other Variations
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

19.5 Rx'd

For Time:
33-27-21-15-9
Thrusters (95/65)
C2B Pull Ups
*20 Minutes Cap

March 20, 2019

Thursday

Fitness

EMOM for 10 Minutes:
Minute 1:
AMRAP of 4 Med Ball Front Squat + 4 Med Ball Ground to OH
Minute 2:
Row, Bike, Run @ moderate pace

Rest 3 Minutes

EMOM for 10 Minutes:
Minute 1:
AMRAP of 4 Dumbbell Snatches + 4 Push Ups
Minute 2:
Row, Bike, Run @ moderate pace

COOL DOWN
Group Stretch

Performance

EMOM for 10 Minutes:
Minute 1:
AMRAP of 4 Med Ball Front Squat + 4 Med Ball Ground to OH
Minute 2:
Row, Bike, Run @ moderate pace

Rest 3 Minutes

EMOM for 10 Minutes:
Minute 1:
AMRAP of 4 Dumbbell Snatches + 4 Push Ups
Minute 2:
Row, Bike, Run @ moderate pace

COOL DOWN
Group Stretch

Conditioning Express

No Conditioning Express during Spring Break

Lower Intensity

Same as Fitness and Performance

March 19, 2019

Wednesday

Fitness


4 Sets:
Back Squat, x8 (Goblet Squat if working on technique)
Double KB Bent Over Row, x12
Banded Good Morning, x15
Hollow-to-Arch Roll, x5/direction

“Helen”

Optional Core Finisher
3 Sets:
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*
*Hold KB above chest and keep body in hollow position

Performance


Every 3 Minutes for 5 Sets:
3 Back Squat

“Helen”

Optional Core Finisher
3 Sets:
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*
*Hold KB above chest and keep body in hollow position

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

March 18, 2019

Tuesday

Fitness


Every :90-sec for 6 Sets:
1: 2 Power Clean + 2 Squat Clean
2: Alternate Sets Between:
10-15 Squats w/ Hip Circle
5/5 Cossack Squats

Every 3 Minutes for 5 Sets:
12 Bar-Facing Burpees
12 Squat Cleans (95/65)

Performance

On an 18:00 Clock:
Build to a moderate weight of:
1 Snatch DL (pausing at mid-thigh) + 1 Hang Squat Snatch + 1 Low Hang Squat Snatch

Every 3 Minutes for 5 Sets:
20 Burpees
Max Squat Snatch in Remaining Time
(115/75)
*Score is your lowest number of Snatches
*THIS IS A DRILL IN PACING: You will HAVE to pace your first few sets to maintain your Snatch number…

Bonus:
5 Sets NOT for Time:
5 BMU
10 Pull-ups
50′ HS Walk

Conditioning Express

NO Conditioning Express Class this week…

Lower Intensity

a) 3 Sets:
20 Strict Hanging Knee Raises
40 KB Flutter Kicks*
*Hold KB above chest and keep body in hollow position
b) 3 Sets:
50′ DBL KB Front Rack Carry
:30 L/R Side Plank
TGU, x2/arm
c) EMOM for 8 Minutes:
3 Cleans
d) 3 Sets:
Ring Row, x12
DB Fly, x12

March 17, 2019

Monday

Fitness

4 Rounds for Reps
Min 1 – Row Cals
Min 2 – Push Ups
Min 3 – Box Jump
Min 4 – SA DB Hang Clean & Jerk
-Rest 1 Min b/t Rounds-

EMOM for 8 Minutes:
Min 1: :40 Double Under Practice
Min 2: 10 DB Curl To Presses

Cool Down:
8:00 of Foam Rolling:
4:00 Upper Back / Shoulders
4:00 Quads / IT Band

Performance

4 Rounds for Reps
Min 1 – Row Cals
Min 2 – HSPU
Min 3 – Box Jump (24/20)
Min 4 – DB Hang Power Clean (50s/35s)
-Rest 1 Min b/t Rounds-

EMOM for 12 Minutes
Min 1: 10 Chin Ups
Min 2: 10 DB Curls
Min 3: 15 Ring Rows

Cool Down:
8:00 of Foam Rolling:
4:00 Upper Back / Shoulders
4:00 Quads / IT Band

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

March 14, 2019

19.4 Friday Fun Day!

BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!


–PLEASE RSVP FOR THE TIME YOU PLAN ON COMING IN TO GET JUDGED.
Your options are Friday at 5:30pm and Saturday at 10:30am. RSVPing is TREMENDOUSLY helpful to the organization of the event and is very much appreciated! Remember, the order that your RSVP doesn’t necessarily reflect the order that you will go in for the workout.
*If you don’t RSVP by FRIDAY morning at 11:00am you will likely be in the last heat with whoever else didn’t RSVP!


Come cheer on your fellow ECFers!

Fitness & Performance

3-4 Sets:
Snatch Complex:
3 Snatch Grip Deadlift + 2 Hang Snatch Pulls + 2 Power Snatches
Crossover Symmetry, x2 Exercises
Squat Therapy, x5-10

Complete 19.4!
Pick a version that will challenge your abilities and get you a good workout
(Rx, Scaled, Teen, Scaled Teen, Masters 55+, Scaled Masters 55+)

19.4 Scaled

For Total Time:

3 Rounds of:
10 Snatches (65/45)
12 Bar-Facing Burpees

-Rest 3 Minutes-

3 Rounds of:
10 Pull Ups
12 Bar-Facing Burpees

Time cap: 12 minutes, including 3-minute rest
period

Other 19.4 Variations
Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

19.4 Rx'd

For Total Time:

3 Rounds of:
10 Snatches (95/65)
12 Bar-Facing Burpees

-Rest 3 Minutes-

3 Rounds of:
10 Bar Muscle Ups
12 Bar-Facing Burpees

Time cap: 12 minutes, including 3-minute rest
period

March 13, 2019

Thursday

Fitness

EMOM for 10 Minutes
MIN 1: AMRAP of 4 Kang Squat (light) + 4 Alt. Back Rack Lunge
MIN 2: Row or Bike at Moderate Effort

-Rest 3:00-

EMOM for 10 Minutes
MIN 1: AMRAP of 4 Front Squat (light) + 4 Burpees
MIN 2: Row or Bike, Moderate Effort

COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Performance

EMOM for 10 Minutes
MIN 1: AMRAP of 4 Kang Squat (light) + 4 Alt. Back Rack Lunge
MIN 2: Row or Bike at Moderate Effort

-Rest 3:00-

EMOM for 10 Minutes
MIN 1: AMRAP of 4 OHS (light) + 4 Strict Pull Ups
MIN 2: Row or Bike, Moderate Effort

COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

Conditioning Express

2 Rounds:
1:00 Double Unders
1:00 Sit-ups
1:00 Air Squats
1:00 Hollow Hold
1:00 Double Unders
1:00 Sit-ups
1:00 Burpees
1:00 Plank Hold
**2 Minute Rest b/t Rounds

Lower Intensity

Same as Fitness & Performance

March 12, 2019

Wednesday

Fitness

EMOM for 16 Minutes:
2-3 Power Cleans

EMOM for 16 Minutes:
1: 3-5 Strict Pull Up
2: 0:30-sec of Hollow Rocks
3: 50 Double Unders
4: 0:30-:40 sec HS Hold

Performance

20 Minutes to Find:
Find 1RM Snatch

Rest 5 Minutes

20 Minutes to Find:
Find 1RM Clean and Jerk

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

March 11, 2019

Tuesday

Fitness


Dumbbell Bench Press, x8-10
KB FR Rev. Lunge-to-Box Step Ups, x5-7/side

Every 4 Minutes for 5 Sets:
15/12 Cal Bike
10 Burpees
20 Squat
*Goal is to get faster each set. Do this by increasing RPM’s slightly each round and shortening transitions between movements, while keeping the speed of the burpees and squats consistent from round to round.

Performance


5 Supersets:
9 Bench Press
7 Double KB Bent Over Row
5 Double KB Russian Swings
Rest 2 Minutes

Every 4 Minutes for 5 Sets:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Conditioning Express

Every 4 Minutes for 5 Sets:
15/12 Cal Bike
10 Burpees
20 Squat
*Goal is to get faster each set. Do this by increasing RPM’s slightly each round and shortening transitions between movements, while keeping the speed of the burpees and squats consistent from round to round.

Lower Intensity

a)3 Sets:
Cossack Squat, x8/leg
KB FR Rev. Lunge-to-Box Step Ups, x5-7/side
Toes-to-Ring, x8-12
b) Dumbbell Bench Press, 4-5×10
c) Tabata Burpees
d) 1 Set:
Run 400m
Row 500m
Run 400m

March 10, 2019

Monday

Fitness


3-4 Sets:
Tempo Front Squat, x3 (3333)
Bottom’s-Up TGU, x2/arm
Rower Pike Up, x10-15
Double Unders, x50 or :60-sec

For Time:
50/40 Cal Row
–Immediately Into–
10-9-8-7-6-5-4-3-2-1
Double DB/KB Deadlifts
Push Ups

Performance

We will be testing our 1-RM
Snatch and C&J on Wednesday
Gymnastics Buy-In:
Ring Muscle Ups, 3×3+

Front Squat:
Every :90-sec for 6 Sets:
Set 1: 3 Reps @ 77%
Set 2: 2 Reps @ 82%
Set 3: 1 Rep @ 87%
Sets 4-5-6: 1 Rep @ 90%-92%

For Time:
3 Rounds of:
20 Deadlifts (155/105)
15/12 Cal Bike
–Immediately Into–
30 C2B

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

March 7, 2019

19.3 Friday Fun Day!

BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!
BE SURE TO WEAR YOUR TEAM COLORS!!


–PLEASE RSVP FOR THE TIME YOU PLAN ON COMING IN TO GET JUDGED.
Your options are Friday at 5:30pm and Saturday at 10:30am. RSVPing is TREMENDOUSLY helpful to the organization of the event and is very much appreciated! Remember, the order that your RSVP doesn’t necessarily reflect the order that you will go in for the workout.
*If you don’t RSVP by FRIDAY morning at 11:00am you will likely be in the last heat with whoever else didn’t RSVP!


Come cheer on your fellow ECFers!

Fitness & Performance


3-4 Sets:
Zercher Squat, x6-8
Crossover Symmetry, x2 Exercises
Banded Lat. Stretch, x1:00/arm
Light KB Windmills, x8/arm

Then do 19.3!
Pick a version that will challenge your abilities and get you a good workout
(Rx, Scaled, Teen, Scaled Teen, Masters 55+, Scaled Masters 55+)

19.3 Scaled

For Time:
200ft DB Front Rack Lunge (50/35)
50 DB Box Step Ups (50/35)(24″/20″)
50 Strict HSPU to a 5″ Riser
200ft Bear Crawl

Time cap: 10 minutes

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform
overhead lunges, 5-in. elevated strict HSPU and
handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform
front-rack lunges, dumbbell strict presses (with two
dumbbells) and bear crawl

19.3 Rx'd

For Time:
200ft DB Overhead Walking Lunge (50/35)
50 DB Box Step Ups (50/35)(24″/20″)
50 Strict HSPU
200ft HS Walk

Time cap: 10 minutes

March 6, 2019

Thursday

Fitness


Single KB LP (Week 8 of 9)
EMOM for 10 Minutes
10-12 KB Snatches
@ GOAL WEIGHT!!!

500m Row Time Trial

Stretch WOD
Wall Stretch, x2:00/side
Pigeon, x2:00/side
Saddle, x1:30
Frog Stretch, x2:00
Childs Pose w/ Shoulders, x2:00
Twisted Cross, x2:00/side
Foam Roll Lats, x1:30/side

Performance


Double KB LP (Week 8 of 9)
Every 2 Minutes for 5 Sets:
10 Double KB Push Press
10 Double KB Cleans

500m Row Time Trial

Stretch WOD
Wall Stretch, x2:00/side
Pigeon, x2:00/side
Saddle, x1:30
Frog Stretch, x2:00
Childs Pose w/ Shoulders, x2:00
Twisted Cross, x2:00/side
Foam Roll Lats, x1:30/side

Conditioning Express

17 Minute AMRAP:
Row 250m
10 DB Burpee Deadlifts (35s/20s)
5 Strict Pull Ups

Lower Intensity

Same as Fitness & Performance

March 5, 2019

Wednesday

Fitness


3-4 Sets:
Hang Power Clean, x5
Hollow Rock, x20
Half-Kneeling Windmill, x5/arm
HS Hold, x:45-sec

10 Minute AMRAP:
30/24 Cal Bike
40 Wall Balls
30 Burpee Box Step Overs

Performance


Clean & Jerk Progression (Week 8 of 9)
Waveload:
Singles @ 82%,87%,92% 82%,87%,92% 82%,87%,92%

For Time:
150 Double Unders
– Then –
4 Rounds:
20 DB Snatch (50/35)
20m SA OH Walking Lunge (50/35)
– Then –
150 Double Unders

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

March 4, 2019

Tuesday

Fitness


3-4 Sets:
Deadlift, x8
SA OH, Opp Leg Step Up, x8/side
Back Extensions, x10-15
Dips, x6-12

For Time:
150 Double Unders
– Then –
4 Rounds:
20 DB Snatch (50/35)
20m SA OH Walking Lunge (50/35)
– Then –
150 Double Unders

Performance


Snatch Progression (Week 8 of 9)
Waveload:
Singles @ 82%,87%,92% 82%,87%,92% 82%,87%,92%

For Time:
21-15-9
Cal Bike
Pull Ups
Wall Balls
KB Swings (53/35)

Conditioning Express

15 Minute AMRAP
15 Russian Swings
5 Renegade Rows
15 Box Jump Overs
30 Russian Twists

Lower Intensity

a) RDL, 3×8-12
b) EMOM for 8-10 Minutes:
3-5 OHS or Practice for :30-sec
c) 2 OR 3 Rounds, each for Time:
10 Box Jumps
10 Burpees
15 Russian Swings (Heavy)
Rest as needed between rounds
d) 3 Sets:
8-12 Dips (Rings or Box)
8-12 Ring Rows