Programming Overview: Nov. 14-20

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Check out what next week’s schedule will look like with the upcoming Thanksgiving Holiday:

Wednesday 11/23 – No 7:30pm Class

Thursday 11/24 – Gym Closed

Friday 11/25 – 10am Only

Saturday 11/26 – Regular Schedule

… we’ve also got some pretty sweet hoodies in the making. Stay tuned!


Monday 11/14

A) EMOM x 5 min (5 sets):

– Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

R60S, then…

E2MOM x 6 min (3 sets):

– Front Squat

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – 1 rep @ 90%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

*Stop when you hit today’s 1RM.

 

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

 

C) 3 rounds for efficiency:

– 20-30 sec side plank / side

– 15-20 bent over reverse flys (2.5-5/hand)

 

Tuesday 11/15

A) 8 minutes to build to a heavy:

– power clean + 2 split jerks

*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

*Goal is to get to what you hit last week.

 

B) 3 rounds for time:

– 400m run

– 8 ground to overhead (135/95)

– 12 toes to bar

– 16 wallballs (20/14)

*Workout subject to alteration dependent on class size.

 

Wednesday 11/16

A) E2MOM x 12 min (6 sets):

– 2 position snatch

(hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

 

B) 8 minute AMRAP:

– 6 front squats (185/125, 155/105, 135/95, 115/75)

– 30 double unders (60 single unders)

 

C) 3 rounds for efficiency:

– 8 Romanian deadlifts @ 30X1

– 10 ring rows @ 30X1

Rest as needed

*Perform RDLs at 50% max DL

*Get as horizontal as possible on rows

 

Thursday 11/17

A) E3MOM x 15 min (5 sets):

– push press x 3 reps

Goal is to be 3-5% heavier than 11/4 for all sets.

 

B) E3MOM x 12-18 min (4-6 sets)

– Row 250/200m

– 5 burpee box jump overs (24/20”)

– 10 push press (115/75)

*Keep intensity at 90-95%.

 

Friday 11/18

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start moderate and build if able.

 

B) 3 sets for efficiency:

– 45-60 sec  overhead earthquake bar hold

– 2 laps suitcase carry (1 side/lap)

– 6-8 L-sit supinated pull-ups

– 12-15 kneeling pallof presses/ side (green band)

 

Saturday 11/19

8am Masters

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 11/20

8am Endurance