A) E3MOM x 12 min
1: Tempo back squat 3-4 reps @ 32X1 (use 4-5% more than 6/6)
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 20 RKB swings (heavy)
– 15 wallballs (20/14)
– 200m run
Masters
A) E3MOM x 12 min
1: Tempo back squat 6 reps @ 32X1 (use 4-5% more than 6/6)
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 15 RKB swings (heavy)
– 10 wallballs (20/14)
– 200m run
A) E2MOM x 20 minutes (10 sets):
– Hang Snatch + Snatch + Overhead Squat
*Start at 60-65% and build to something heavy but sharp.
B) AMRAP in 8 min @ 90-95%:
– 5 power snatches (135/95, 115/75, 95/65)
– 7 toes to bar
– 9 box jump overs (24/20”)
C) 3 sets:
– 8 partner assisted floor glute ham raises
– 20 banded pull-aparts (squeeze shoulder blades)
A) Four sets:
– Rear Foot Elevated Split Squat x 6-8/leg @ 30X1
– R30S
– Single arm DB press x 6-8/arm @ 21X1
– R60S
B) 4 sets, with a 3 minute clock:
– Run 400m
– Max reps DB burpees (55/35ish lbs)
(push-up, power clean, push press)
Rest 2 minutes
C) 3 sets:
– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)
Rest as needed
Masters
A) 4 sets:
– Double KB weighted box step up (either in front rack or down by sides) x 8-10/side
– R30S
– Single arm DB press x 6-8/arm @ 21X1
– R60S
B) 4 sets, with a 3 minute clock:
– 400/325m row or 400m run
– Max reps DB burpees
(push-up, power clean, push press)
Rest 2 minutes
C) 3 sets:
– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)
– Rest as needed
A) EMOM x 15 min
1: Bench press x 2-3 @ 30X1 (heavier than 5/24)
2: Weighted pull-up cluster 1.1.(1) – R10S between reps
OR Negative pull-ups
3: BB Good mornings x 6 reps @ 30X1
B) With a partner complete 4-5 sets each:
– 500/400m row
*After partner A completes their row, partner B starts right in.
*Goal is to stay at 90% aerobic pace and to stay consistent.
*If you completed all sets last time try and take 2-3 seconds off your average.
A) E2MOM x 20 min (10 sets)
– 1 (squat) clean & (split) jerk
*start at 65% and build to something heavy. Goal is to have no misses.
B) Every 90 seconds, for 15 minutes (10 sets):
– 5 TnG Power cleans (185/125, 155/105, 135/95, 115/75, 95/65)
– 6-10 Burpees Over the Barbell
*Choose a weight so that all sets of power cleans are UB.
*Focus on breathing rate through sets and not redlining.
Hey all – we are making a big announcement tomorrow about scheduling so be on the look out!
We are putting Wednesday mobility classes on hold starting this week. You will see why tomorrow.
Check out our sweet new promo video. You might see a few familiar faces!
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Monday 6/6
A) E3MOM x 12 min
1: Tempo back squat 4-5 reps @ 32X1 (start @ 65%)
2: 8-10 ring rows @ 30X1 (as horizontal as possible)
3: rest and increase load if able
B) Every 5 min x 20 min (4 sets):
– 400m run
– 10 CTB pull-ups
– 10-15 ring dips
OR
– 400m run
– 3-5 muscle ups
Tuesday 6/7
A) E2MOM x 20 min (10 sets)
– 1 (squat) clean & (split) jerk
*start at 65% and build to something heavy. Goal is to have no misses.
B) Every 90 seconds, for 15 minutes (10 sets):
– 5 TnG Power cleans (185/125, 155/105, 135/95, 115/75, 95/65)
– 6-10 Burpees Over the Barbell
*Choose a weight so that all sets of power cleans are UB.
*Focus on breathing rate through sets and not redlining.
Wednesday 6/8
A) EMOM x 15 min
1: Bench press x 2-3 @ 30X1 (heavier than 5/24)
2: Weighted pull-up cluster 1.1.(1) – R10S between reps
OR Negative pull-ups
3: BB Good mornings x 6 reps @ 30X1
B) With a partner complete 4-5 sets each:
– 500/400m row
*After partner A completes their row, partner B starts right in.
*Goal is to stay at 90% aerobic pace and to stay consistent.
*If you completed all sets last time try and take 2-3 seconds off your average.
Thursday 6/9
A) Four sets:
– Rear Foot Elevated Split Squat x 6-8/leg @ 30X1
– R60S
– Single arm DB press x 6-8/arm @ 21X1
– R60S
B) 4 sets, with a 3 minute clock:
– Run 400m
– Max reps DB burpees (55/35ish lbs)
(push-up, power clean, push press)
Rest 2 minutes
C) 3 sets:
– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)
Rest as needed
Friday 6/10
A) E2MOM x 20 minutes (10 sets):
– Hang Snatch + Snatch + Overhead Squat
*Start at 60-65% and build to something heavy but sharp.
B) AMRAP in 8 min @ 90-95%:
– 5 power snatches (135/95, 115/75, 95/65)
– 7 toes to bar
– 9 box jump overs (24/20”)
C) 3 sets:
– 8 partner assisted floor glute ham raises
– 20 banded pull-aparts (squeeze shoulder blades)
Saturday 6/11
8am Masters
9am CrossFit
10am Barbell
Sunday 6/12
8am Endurance
A) EMOM x 12 min
1: Tempo back squat 4-5 reps @ 32X1 (start @ 65%)
2: 8-10 ring rows @ 30X1 (as horizontal as possible)
3: rest and increase load if able
B) Every 5 min x 20 min (4 sets):
– 400m run
– 10 CTB pull-ups
– 10-15 ring dips
OR
– 3-5 muscle ups
A) E2MOM x 12 min
– 3 Overhead squats @ 32X1
*Work on depth and form (mobility) before adding weight. Build to a heavy 3 if possible.
B) 5 rounds for time:
– 5 power snatches (115/75, 95/65, 75/45)
– 10 front rack reverse lunges
– 200 m run