Monday 7/31
A) E2MOM X 4 sets:
– 5 back squats @ 80ish%
B) EMOM x 3-4 sets:
Station 1: 15/12 cal row
Station 2: 20 double unders + 5-10 pull-ups
Station 3: 5 burpees over the barbell + 5 thrusters (135/95)
Station 4: rest
Rx+ perform 20/15 cal row, CTB pull-ups and 155/105# thrusters.
Tuesday 8/1
A) E2MOM x 3 sets:
– 2 x clean w/ 2 sec pause at knee + clean@ 65-75%
+
E2MOM x 6 sets:
– clean @ 80-95+%
*Build to a single heavy rep.
B) Every 3 min x 4-6 sets:
– 200m run
– 5 power cleans @ 65-75% of A
– 7 box jump overs (24/20”)
– 9 toes to bar
Wednesday 8/2
A) E2MOM x 3 sets:
– 2 power snatch + 1 overhead squat @ 60-70%
+
E2MOM x 6 sets:
– 1 snatch 75-95+%
B) E2MOM x 5 sets:
– 5-4-3-2-1 push press
*Build to a heavy single rep.
C) 3 sets for quality:
– 6-8 BB good mornings @ 20X1
– 20 single leg cross-over T2B
– 30-60 sec side plank per side
Thursday 8/3
A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
- Level III: 30-50ft handstand walk
- Level II: 20 HS nose and toes shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: 1-6 bar muscle ups
- LeveI lI: 6-10 kipping pull-ups practicing efficiency (regular or butterfly)
- Level I: 10-12 kips on pull-up bar focusing on lat engagement
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 6-8 minutes x 4 sets at 95-100% pace:
– 500m row
– 10 DB man makers (50/30+)
Friday 8/4
A) E3MOM x 5 sets:
– deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 90%
*After every set perform: 10 DB bench press
B) 3 sets for quality:
– 3-5 atlas stone ground to box (40-48” tall)
– Max effort strict dips (accumulate at least 10 reps)
– 10/side single arm DB cross body RDL
C) 3 sets:
– 1 lap banded partner sprints (AFAP)
*All out. Use black band.
Saturday 8/5
8am Masters
9am CrossFit
10am Barbell
11am Intro to CrossFit
Sunday 8/6
8am Endurance
TBD Open Gym