January 27, 2020

Tuesday

Fitness

For Time:
Row 2000m/1500m
*Rest 5 Minutes*
-Then-
4 Rounds:
20 DB Snatches
15 V-Ups
10 Box Jumps

Optional Accessory
3 Sets:
Half Kneeling KB Press, x8/arm
Banded Glute Bridges, x15
Double Under Practice, x:60-sec

Performance

5 Rounds for Time:
10 Hang Squat Snatch (115/75)
15 C2B
30 Double Unders
Rest 1:1
*Compare to 1/10/18

Accessory
3 Sets:
5-10 sHSPU
1-2 Pegboard/Strict C2B Pull Up

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

a)3 Sets:
Strict Pull Ups, x6-8
TGU, x2/arm
b) Tabata Russian Swing
c) 3 Sets:
Box Jumps, x10-15
Sit Ups, x15-25
HS Walk/Hold, x:45-sec
d) 2 Sets:
Row 750m

ECF|ROM

Monday & Wednesday at 5:30pm

January 26, 2020

Monday

Fitness

Back Squat 5×5

Deadlift 5×5

Performance

Find your 1RM Back Squat

Find your 1RM Deadlift

Here are some guidelines for finding a Max

WARM-UP, then:
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%+ or new PR
You may need to adjust your set or percentages on the fly either by adding sets and/or tweaking the percentages.

Be smart about your lifts. No ego, and don’t worry about what you THINK you should get. You get what you get, and that is your max.

Brace your core.

Be aggressive and concentrate!

FOR THE SQUAT:
Have a spotter for the squat if you aren’t comfortable bailing the bar off you back.

A more advanced technique for advanced athletes:
Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

ECF|EXPRESS

12 Minute AMRAP:
8 DBL DB Snatch
16 DB Suitcase Alt. Reverse Lunges
24 Double-Unders

OPTIONAL FINISHER
2-3 SETS
10 Biceps Curls
:30-sec Hollow Hole
15 Banded Glute Bridges

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Shoulders and Hips

January 23, 2020

Friday Fun Day!

Fitness


3-4 Sets:
Perfect Squats->OHS, x5-10
SL Crossbody RDL, x8/leg
Banded Face Pulls, x20
Double KB FR Hold, x:45-sec

15 Minute AMRAP:
2/2 TGU
15 AbMat Sit Ups
15 Squats

Performance

Snatch Complex:
Build to a Heavy
Snatch DL + Hang Snatch + Snatch + OHS

15 Minute AMRAP:
15 Power Snatch (75/55)
30 Double Unders
15 TTB
30 Double Unders

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Monday & Wednesday at 5:30pm

January 22, 2020

Thursday

Fitness

15 Minute AMRAP:
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps

GROUP STRETCH

Performance

15 Minute AMRAP:
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps

GROUP STRETCH

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

a) 3 Sets:
TTB, x8-12
Box Step Ups, x8/leg
TGU, x2/arm
b) Strict Pull Ups, 5×3-5
c) Tabata Push Ups
d) STRETCH!

ECF|ROM

Monday & Wednesday at 5:30pm

January 21, 2020

Wednesday

Cara is going to Wodapalooza next month! We are special ordering tanks in honor of this awesome accomplishment. There will be an order sheet at the gym, these tanks are the same as our last crop tanks (they run small). The colors we will be ordering are teal, grey & black. We have to send in this order by tomorrow evening so let us know if you want one!

Fitness


3-4 Sets:
Bench Press, x4-8
Crossover Symmetry, x2 exercises
Plank (any variation) x:60-sec
Waiter’s Walk, x80m

For Time:
15 Double KB Clean and Jerks
35/25 Cal Row
15 Double KB Clean and Jerks

Performance


Strength Cycle Week 9 of 10
Deload
Bench Press 3×8 @55%

3 Sets:
Seated Shoulder Press, x8-10
Lateral Shoulder Raises, x10-12
Bent Over Barbell Row, x10

7 Minute AMRAP:
3 Thrusters (115/75)
3 HSPU
6, 9, 12…

ECF|EXPRESS

EMOM for 18 Minutes:
1: 8-10 Double KB Clean and Jerk
2: Row 15/12 Cal
3: 5 Burpees + 8-10 Ring Row

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Back and Core

January 20, 2020

Tuesday

Fitness

3-4 Sets:
Barbell RDL, x8-10
SA DB Row, x8/arm
Half-Kneeling Bottom’s Up Press, x8/arm
Banded Glute Bridges, x25

For Time
100 Double Unders
35 DB/KB Lunges
30 Burpees
75 Double Unders
35 DB/KB Lunges
20 Burpees
50 Double Unders
35 DB/KB Lunges
10 Burpees
*15 Minute Cap

Performance


Strength Cycle Week 9 of 10
DELOAD WEEK
Deadlift 3×8 @55%

All for Time:
15-12-9
Hang Power Clean (95/65)
Box Jump (24/20)
into…
12-9-6
Hang Power Clean (135/95)
Box Jump (30/24)
into…
9-6-3
Hang Power Clean (185/125)
Box Jump (30+/30)
*15 Minute Cap

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

a)3 Sets:
KB FR Kneel-to-Stand, x8-10
Half-Kneeling Bottom’s Up Press, x8/arm
SA DB Row, x8/arm
b) EMOM for 8-12 Minutes:
2-4 Hang Power Clean
c) 3 Sets:
Cossack Squat, x8-10/leg
L-Sit, x:30 sec
AbMat Sit Up, x20
d) Tabata Walking Lunge

ECF|ROM

Monday & Wednesday at 5:30pm

January 19, 2020

Monday

New 8am class begins! And, normal schedule for the Martin Luther King, Jr holiday.

Fitness

3-4 Sets:
Rear Foot Elevated Split Squats, x8/leg
KB FR Carry, x60m
SL Squats on Box, x6-8/leg
Deadbugs, x:45-sec

In 10 Minutes,
1000/800m Row
50/35 cal Bike
-then, in time remaining…
MAX KB Snatches
*Score is Snatches

Performance


Strength Cycle Week 9 of 10
DELOAD WEEK
Back Squat 3×8 @55%

3 Sets:
Front Rack Step Ups, x8/leg
Glute Bridge w/ Hip Circle, x12

In 10 Minutes,
1000m/800m Row
50/35 cal Bike
-then, in time remaining…
MAX KB Snatches
*Score is Snatches

ECF|EXPRESS

In 12 Minutes,
Row 2k
-then, in time remaining…
MAX Cals on Bike
*Score is Cals

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Quads and Hip Flexors….

January 16, 2020

Friday Fun Day!

Just a reminder that beginning Monday there will be a new 8:00am class that will be replacing the 7:00am class. Check out the schedule above…

As the snow gets to be a muddy mess please try to wear outdoor shoes/boots to the gym and change into some gym shoes once you arrive. Thanks!

Fitness

3-4 Sets:
Bench Press, x8
Half Kneeling Landmine Press, x8/arm
Crossover Symmetry, x2 Exercises
Glute Bridges w/ Hip Circle, x12

For Time:
50 Wall Balls
50 Hollow Rocks
25 Push Ups
50 DB Snatches
25 Push Ups
50 Hollow Rocks
50 Wall Balls

Performance

Strength Cycle Week 8 of 10
Bench Press 6×3

For Time:
100 Wall Balls
50 GHD Sit Ups
35 C2B
25 Ring Dips
20 Shoulder to OH (155/105)
15 Bar Muscle Ups

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Monday & Wednesday at 5:30pm

January 15, 2020

Thursday

Fitness

For Time, w/ a Partner:
Row 10k men/8k women
*due to the number of rowers, the 20 person/class cap will be strictly enforced

GROUP STRETCH

Performance

For Time, w/ a Partner:
Row 10k men/8k women
*due to the number of rowers, the 20 person/class cap will be strictly enforced

GROUP STRETCH

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

Same as ECF|WOD Class

ECF|ROM

Monday & Wednesday at 5:30pm

January 14, 2020

Wednesday

Fitness

20 TGU

EMOM for 8 Minutes:
2-3 Hang Power Cleans

12 Minute AMRAP:
5 STRICT Pull Ups
10 DB Box Step Ups
15 Sit Ups

Performance


Every :90-sec for 8 Sets:
2 Power Clean + 1 Jerk

3 Rounds for Time:
10 Ring Muscle Ups
10 Power Cleans (135/95)
10 Box Jumps (30/24)

ECF|EXPRESS

12 Minute AMRAP:
5 STRICT Pull Ups
10 DB Box Step Ups
15 Sit Ups

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Glutes & Hip Mobility

January 13, 2020

Tuesday

Fitness

3-4 Sets:
SL RDL, x8/leg
Russian Swings, x21
Shrimp Squats, x6-8/leg
*Same as last week, work to build upon what you did last time.

Every 3 Minutes for 6 Sets:
Bike 15/12 Cal
6 Burpees
*Goal of under 1:00/set

Performance

Strength Cycle Week 8 of 10
Deadlift
5@65%
3@71%
1@77%
5@71%
3@77%
1@83%
5@77%
3@83%
1@88-90%
*Do not max out. Should be a heavy but smooth single. Week 9 will be a deload and week 10 will be finding a max.

Every 3 Minutes for 6 Sets:
Bike 15/12 Cal
6 Burpees
*Goal of under 1:00/set

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

a) 3 Sets:
SL RDL, x8/leg
Russian Swings, x21
Shrimp Squats, x6-8/leg
b) Every 2 Minutes for 4-5 Sets:
Bike 15/12 Cal
c) Tabata Air Squat
d) 3 Sets:
Strict Pull Ups, x5
Dips, x8-12

ECF|ROM

Monday & Wednesday at 5:30pm

January 12, 2020

Monday

Fitness

3-4 Sets:
Tempo Back Squat, x6 (31X1)
Side Plank Rotations, x:30-sec/side
Crossbody KB Lunge, x8-10/side
KB Windmill, x6-8/side

3 Rounds for Time:
50 Double Unders
15 DB C&J
*7 Minute Cap

Performance

Strength Cycle Week 8 of 10
Back Squat
5@65%
3@71%
1@77%
5@71%
3@77%
1@83%
5@77%
3@83%
1@88-90%
*Do not max out. Should be a heavy but smooth single. Week 9 will be a deload and week 10 will be finding a max.

3 Rounds for Time:
50 Double Unders
15 DB C&J (50’s/35’s)
*7 Minute Cap

ECF|EXPRESS

3 Rounds for Time:
Row 500m
50 Double Unders
20 Alt. DB Snatches

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Shoulders!

January 9, 2020

Friday Fun Day!

Fitness


3-4 Sets:
DB Bench Press, x6-12
X-Over Symmetry, x2 exercises
KB Armbar + TGU Bridge, x4/side
Glute Bridges, x12

In a 10 Minute Window:
Row 1000m
-Then, AMRAP in remaining time of:
25 Double Unders
15 Russian Swings
5 Renegade Rows

Performance


Strength Cycle Week 7 of 10
Bench Press 5×6 @80-85%

For Time:
Row 1000m
-Then-
3 Rounds:
60 Double Unders
20 Cal Echo Bike

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Monday & Wednesday at 5:30pm

January 8, 2020

Thursday

Fitness

For Time:
18-12-6
Box Jump Overs
Burpee to Plate

Rest 2 Minutes

6 -12-18
Box Jump Overs
Burpee to Plate

GROUP STRETCH

Performance

For Time:
18-12-6
Lat Burpee Over Bar
Hang Power Clean (135/95)

Rest 2 Minutes

6 -12-18
Lat Burpee Over Bar
Hang Power Clean 135/95

GROUP STRETCH

ECF|EXPRESS

Monday & Wednesday at 6:00pm

ECF|Build

a) EMOM for 9-12 Minutes:
1: 12 Weighted Box Step Ups
2: 12 DB Strict Press
3: :45-sec Plank
b) 3 Sets:
6/6 Cossack Squats
10 Bent Over Row
c) 3-4 Sets:
15-20 Glute Bridges (on Floor)
:45-sec Wall Sit
10/10 Banded Side Steps
d) 10 Minutes of Stretching/Mobility

ECF|ROM

Monday & Wednesday at 5:30pm

January 7, 2020

Wednesday

Fitness

3-4 Sets:
Half-Kneeling Bottoms Up KB Press, x8/arm
Ring Row, x12
DB Upright Row, x10
KB Hollow Flutter Kick, x:30-sec

EMOM for 15 Minutes:
1: 12-15/9-12 Row/Bike
2: 10-12 KB Snatch R
3: 10-12 KB Snatch L

Performance

Snatch Technique Complex
Every 2:30 for 5-7 Sets:
Pausing Snatch DL (Knees)
Hang Snatch Pull
Hang Power Snatch
Snatch

EMOM for 15 Minutes:
1: Row 15-18/12-14 Cal
2: 30 Double Unders + 4-8 Strict Pull Ups
3: 6-10 sHSPU

ECF|EXPRESS

EMOM for 15 Minutes:
1: 12-15/9-12 Row/Bike
2: 10-12 KB Snatch R
3: 10-12 KB Snatch L

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Monday & Wednesday at 5:30pm