*If you received an email from Front Desk saying that your payment failed then PLEASE IGNORE IT! We are now exclusively using Zen Planner and this was the first month that your payments were processed on ZP. Now if you received an email from ZP saying that your payment failed then please update your information! We had a handful of people who’s payment information didn’t transfer properly from FD to ZP. Please let me know if you have any questions!
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Monday 5/2
A) E2MOM x 18 min – Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
B) EMOM x 15 min:
1: 12 KB swings + 6 goblet squats (AHAP)
2: 12/9 cal row
3: 4-8 strict pull-ups
*Row 15/12 cal if able.
Tuesday 5/3
A) E2MOM x 12 min (6 sets)
– power clean + jerk cluster 1.1
*Rest 10 seconds max between reps
*Build from 65% to a heavy set
*Can use push jerk or split jerk
B) Five rounds for time of:
– 5 shoulder to overhead (155/105 lbs)
– 10 burpees over the barbell
Masters
A) EMOM x 15 min
1: Deadlift 10-10-8-8-6 (build in weight/set)
2: 8-10 DB tricep extensions
3: rest and load heavier for next DL set
B) 3 rounds not for time:
– 20 DB weighted box step ups (alternating)
– Sled drag down and back (heavy and fast)
– Plank 45-90 seconds
– Bent over rows (use KBs) x 8-10/ side
*move steadily from movement to movement
Wednesday 5/4
A) Every 8 or 10 min x 32-40 min (4 sets)
– Row 500/400m
– 10 front squats @ 55% (from ground)
– 20 pull-ups
– 30 wallballs (20/14)
*RX+ complete with CTB pull-ups
*Record times on each set and record when finished.
B) 3 sets not for time (mobility):
– Foam roll lats x 60 sec/side
– Couch stretch x 60 sec/side
– Leg up on bench at 90 degrees stretch x 60 sec/side
Thursday 5/5
A) E3MOM x 15 min (5 sets) – Deadlift
Set 1 – 10 @ 50%
Set 2 – 10 @ 60%
Set 3 – 8 @ 70-75%
Set 4 – 6 @ 80-85%
Set 5 – 4 @ 85-90%
*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.
B) 3 rounds not for time:
– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)
– R60S
– bent over BB row x 6-8 # 20X1
– R60S
– 30-45 sec nose and toes handstand hold (accumulated)
– R60S
– 15-20 bent over flys with 5#+/hand @ 2111
– R60S
Masters
A) EMOM x 15 min (5 sets)
1: 5 bench press (building – heavier than last week)
2: 12 goblet squats
3: 10 Weighted sit-ups (end with plate fully extended overhead)
B) Every 6 minutes x 18 min (3 sets)
– Run 400m or Row 500/400
– 20 DB snatches (alternating)
– 20 walking lunges
– 10 NPU burpee box step ups (knee height)
*Turns into AMRAP if you can’t keep up with interval timing.
Friday 5/6
A) E2MOM x 14 min – Strict Overhead Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Sets 4-7 – 3 reps @ 85-90%
R2-3M
Set 8 – 10 reps @ 70-75% (heavier than 4/29)
B) For time:
– Run 600m
– 20 hang power cleans (135/95)
– 60 double unders (180 singles)
– Run 400m
– 15 hang power cleans
– 40 double unders (120 singles)
– Run 200m
– 10 hang power cleans
– 20 double unders (60 singles)
*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.
Saturday 5/7
8am Masters CF
9am CrossFit
10am Barbell
Sunday 5/8
8am CF Endurance