A) E3MOM x 9 min
– 8 push press TnG at 5-10lb heavier than last week (10/15)
B) 4 sets of:
– 5-10 or 10-15 strict HSPU (pick depending on ability)
R30S
– 8-10 bent over supinated barbell rows @ 2111
R30S
– 30 seconds of double unders
R30S
+
Row 350/300 m x 4-5 sets
– R3M, goal is max each set
*Sub CTB pull-ups with regular strict pull-ups or tough banded pull-ups.
*Sub HS walk with handstand hold + shoulder touches facing away or towards wall.
A) quickly build to a tough power snatch double in 8-10 min
B) EMOM x 5 min
– 5 TnG power snatches @ 75% of A
*pick a weight that you can stay efficient at while maintaining proper mechanics
+
“Helen”
3 rounds for time all out:
– 400 m run
– 21 KB swings 53/35
– 12 pull-ups
Also, check out this awesome No Ordinary Race recap video!
Weekly Calendar:
Thursday 10/22 – Mobility from 6:30-7pm. This is a free service we offer you as athletes. Take advantage of it and learn how you can be moving better and pain free!
Saturday 10/24 – Top Golf 12-2pm. We will be reserving two stalls. Come out and hit some golf balls! No golf experience required.
——————–
Monday 10/19
A) E2MOM x 10 min
– 3 back squats @ 85%
+
Every 8 minutes, for 24 minutes (3 sets):
– Row 500/400 Meters
– 10 Hang squat cleans (135/95, 115/75, 95/65)
– 10 Push jerks
*If partnered up, partner #2 starts 4 minutes in. Pace should be tough.
Tuesday 10/20
A) quickly build to a tough power snatch double in 8-10 min
B) EMOM x 5 min
– 5 TnG power snatches @ 75% of A
*pick a weight that you can stay efficient at while maintaining proper mechanics
+
“Helen”
3 rounds for time all out:
– 400 m run
– 21 KB swings 53/35
– 12 pull-ups
Wednesday 10/21
A) E3MOM x 9 min
– 8 push press TnG at 5-10lb heavier than last week (10/15)
B) 4 sets of:
– 5-10 or 10-15 strict HSPU (pick depending on ability)
R30S
– 8-10 seconds of bent over supinated barbell rows @ 2111
R30S
– 30 seconds of double unders
R30S
+
Optional conditioning work:
Row 350/300 m x 4-5 sets
– R3M, goal is max each set
*Sub CTB pull-ups with regular strict pull-ups or tough banded pull-ups.
*Sub HS walk with handstand hold + shoulder touches facing away or towards wall.
Thursday 10/22
AMRAP x 6 min @ 90%
– 8 wallballs 20/14
– 6 pull-ups (or 2 muscle ups)
– 30 double unders (60 singles)
R3M
AMRAP x 6 min @ 90%
– 8 KB swings 70/53
– 6 Goblet hold reverse lunges
– 1 hill run (to where fence stops)
R3M
AMRAP x 6 min @ 90%
– 8 DB push press (55/35)
– 6 T2B
– 350/300 m row
R3M
AMRAP x 6 min @ 90%
– 8 Alt. DB snatch (50-75/20-45)
– 6 Box jumps – SD (24/20”)
– 1 hill run
+
3 rounds not for time (accessory work):
– 10-15 supine hamstring curls w/ medball
– 8-10 seated DB external rotation / arm
*MOBILITY FROM 6:30-7PM!
Friday 10/23
A) EMOM x 5 min
Front squat
2 reps @ 60%
2 reps @ 65%
2 reps @ 70%
1 reps @ 75%
1 reps @ 80%
R60S then… E2MOM x 10 min (5 sets)
1 rep @ 85%
1 rep @ 85-90%
1 rep @ 90%
1 rep @ 90+%
1 rep @ 90+%
*Test 1RM if feeling it.
B) E2MOM x 16 min (8 sets)
– squat clean + split jerk (start at 65% of weaker movement)
+
8 min AMRAP:
– 1 thruster 95/65
– 30 Double unders (90 singles)
*Add 1 thruster each round.
Saturday 10/24
8am – Masters CF
9am – CrossFit
10am – Level 2
12-2pm – Top Golf!!!
A) E2MOM x 10 min (5 sets)
– 3 back squats @ 85%
+
Every 8 minutes, for 24 minutes (3 sets):
– Row 500/400 Meters
– 10 Hang squat cleans (135/95, 115/75, 95/65)
– 10 Push jerks
*If partnered up, partner #2 starts 4 minutes in. Pace should be tough.
A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
– snatch w/ 2 second pause at knee cap x 2 reps
*build but keep technique on point
+
Advanced
For time, w/ 10 min cap:
– 10 thrusters 135/95, 115/75
– 10 burpee over the bar
– 10 squat clean thrusters
– 10 burpee over the bar
– 10 clean and jerk
– 10 burpee over the bar
Intermediate
3 rounds for time, w/ 10 min cap:
– 10 thrusters 95/65
– 10 burpee over the bar
A) EMOM x 15 min
1: Bench press x 3 @ 80%+ (heavier than last week 10/9)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
B) EMOM x 21 min
1: 30 sec ring dips @ 20X2 (turn out elbows up top)
2: 30 sec T2B
3: 40 DU (80 singles of DU practice)
+
Optional: 400m sled drag not for time
A) Deadlift
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 70%
Set 3 – 3-5 reps @ 80% (up from 10/1)
Rest 3 minutes between sets. Don’t let form get sloppy.
+
Every 5 min x 3-4 sets @ 90%:
– 400 m run
– 20 wallballs 20/14
– 20 Russian KB swings 70/53
A) Every 90 seconds x 15 minutes (10 sets)
– 1 power clean + 1 push jerk + 2 split jerk
*pause 2 seconds in receiving position of split jerk before recovering
B) E3MOM x 9 min (3 sets)
– 10 TnG Push Press
*All at heaviest weight used last week (10/6)
C) EMOM x 10-14 min:
E: Power clean singles x 4 @ 70% 1RM clean
O: 5 Burpee box jump – SD