This Week at EDA - 22.05.23

Happy Monday Athletes, and welcome to a new week of training! 

We want to say a quick shout-out to our incredible fighters who got into the ring on Saturday, at POS, you made the fight team proud, the coaches, and the whole gym! 

This week we are putting all our effort into our extra "Murph" sessions! We all know this is a challenging beast, so let's prioritise hydration and sleep ahead of tackling it next week. 

We are also moving into week 8 of our strict gymnastics work and your progress has been insane, so let's continue that hard work, only two weeks to go! 

With all that covered, let's jump into this week's workouts, shall we? 

Monday -
Tonight we are hitting a challenging conditioning session, we will start off with an 8-minute gymnastics EMOM, hitting a range of handstands or push-ups (if your handstands are still a work in progress). Then moving onto a NICE 12-minute AMRAP. 

If you are feeling like a little bit of extra fitness we do have another Murph extra credit session, to help you prepare for next week!

Tuesday -
Tomorrow we will be hitting our first Wendler workout of the week, and it's everyones favourite, the deadlift. we will be hitting three reps at 70%, 80% and 90%, these numbers are based on 90% of your one-rep max. If the maths is getting a bit confusing, don't worry your coach can help! 

We will then move into 4 sets of toes to bar, deadlifts, toes to bar and a 200m run! 

Wednesday -
We are tackling another Wendler session with Push Press! Following the same percentage work and rep range as the day before, we are hoping to see some solid strength gains from this program so make sure you are tracking your progress and making all the sessions you can.

We will then move on to not one, but two workouts hitting some family favourites like double unders, bike cals and to keep up with the theme of the day some more shoulder to overheads. 

Thursday -
We are back on the gymnastics train! We are hitting some ring muscle-up practice before jumping into a challenging 24-minute EMOM, featuring whatever gymnastics pulling movement you are working on, step-ups, max cardio and plank holds! 

This should be a nice session, giving you a bit of a break from heavy weights, whilst still giving you a fantastic full-body sweat! 

Friday -
It's leg day fam and it's our Epic Workout of the Week! Hitting that third and final Wendler session of the week, we will be following the same rep range as previous days but this time we will be working on our back squats. 

To make this Friday even better we will be hitting our first named workout of the week, "Rocket Fuel" a for-time session comprised of burpees over the bar, and hang squat clean thrusters (that's a mouthful)! 

Your score for this one is the time it takes you to complete it. Remember if you are feeling competitive you can log your scores in the app! 

Saturday-
Is partner day so grab your bestie and get ready for an epic team session! 

As always we are open Sunday if you miss any sessions and want to catch up on your own! 

Muay Thai -
Every night of the week, we give our members the opportunity to train Thailand's national sport, Muay Thai. Our classes are taken by seasoned professionals, Coach Tommy, Coach Martin and Coach Spencer. All of whom have trained and loved the sport for years. 

They'll take you through combinations on pads, give you time to drill the movements, and of course, we guarantee a sweaty finisher. 

I don't know about you but that looks like one hell of a week of training! Remember if you are a little unsure of a movement, or want a form check our coaches are always on hand to help out, just remember to ask! 

We can't wait to see you on the floor and we cannot wait for another week of smashing your goals!

If you aren’t a member and you fancy getting involved you can check out our training options here.