A) E4MOM x 4 sets:
– 6-8 Romanian deadlifts @ 30X1
– 6-8 single arm DB presses / side @ 2111
– 10-12 supine ring rows @ 2111
B) 8 min AMRAP:
– 6 toes to bar
– 8 alternating DB snatch
– 10 box jump overs (24/20”)
C) 3 sets for quality:
– 15 supine banded pull-aparts
– 20 elevated banded psoas march
*Rest as needed
Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.
Also, stick around or come later and party it up for our 6th Anniversary!
A) E2MOM x 10 sets:
– clean & jerk
Sets 1-2 = 3 reps @ 60%
Sets 3-4 = 2 reps @ 70%
Sets 5-6 = 1 rep @ 80%
Sets 7 = 1 rep @ 90%
Set 8 = 1 rep @ 90-95%
Set 9 = 1 rep @ 95+%
Set 10 = 1 rep @ 101%
B) E3MOM x 4-6 sets @ 90% pace:
– 200m run
– 30 double unders
– 5 ground to overhead (135/95)
RX+ use 155/105.
Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.
Also, stick around or come later and party it up for our 6th Anniversary!
Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.
Also, stick around or come later and party it up for our 6th Anniversary! It will be open to everyone so bring your kids, family, or friends… and a swimsuit!
There will be the taco truck for eats and a keg for drinks but if you like to get a little fancy then please BYOB!
Can’t wait!
Monday 8/21
A) E2MOM x 6 sets – back squat
Sets 1-3: 3 @ 85%
Sets 4-6: 2-3 @ 85-90%
*Go up on weight from last week.
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare to 1/9/17
C) 2 rounds for quality:
– 20 reverse snow angels
– 20 single leg elevated hip extensions (10/side)
Tuesday 8/22
A) E2MOM x 10 sets:
– clean & jerk
Sets 1-2 = 3 reps @ 60%
Sets 3-4 = 2 reps @ 70%
Sets 5-6 = 1 rep @ 80%
Sets 7 = 1 rep @ 90%
Set 8 = 1 rep @ 90-95%
Set 9 = 1 rep @ 95+%
Set 10 = 1 rep @ 101%
B) E3MOM x 4-6 sets @ 90% pace:
– 200m run
– 30 double unders
– 5 ground to overhead (135/95)
RX+ use 155/105.
Wednesday 8/23
A) E4MOM x 4 sets:
– 6-8 Romanian deadlifts @ 30X1
– 6-8 single arm DB presses / side @ 2111
– 10-12 supine ring rows @ 2111
B) 8 min AMRAP:
– 6 toes to bar
– 8 alternating DB snatch
– 10 box jump overs (24/20”)
C) 3 sets for quality:
– 15 supine banded pull-aparts
– 20 elevated banded psoas march
*Rest as needed
Thursday 8/24
A) Every 10 minutes x 4 sets:
– 500/400m row
– 20 RKB swings (heavy)
– 20 burpees over the rower
– 20 push press 95/65
– 20 wallballs (20/14)
*Keep times the same.
*Switch order every set.
Friday 8/25
A) E3MOM x 5 sets:
– pause front squat @ 32X1
*start moderate and build to a heavy but perfect set.
B) 3 sets for quality:
– double KB front rack walk x 1 lap (AHAP)
– 30 sec accumulated L-hang from pull-up bar
C) 3 sets for quality
– 10 DB skull crushers
– 10 DB tate presses
– 10 DB floor presses
*Rest as needed.
*Use a weight that is tough but you can stay UB for all 30 reps.
Saturday 8/26
For time with a partner:
– 50 pull-ups
– 100 box jump-overs (24/20, 20/16”)
– 100 wallballs (20/14, 14/10)
– 100 calorie row
– 100 Russian KB swing (70/53, 53/35)
– 100 burpees over partner
– 50 pull-ups
– 1 slide down the waterslide
*30 min cut-off.
Sunday 8/27
Classes TBD
A) E2MOM x 6 sets – back squat
Sets 1-3: 3 @ 85%
Sets 4-6: 2-3 @ 85-90%
*Go up on weight from last week.
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare to 1/9/17
C) 2 rounds for quality:
– 20 reverse snow angels
– 20 elevated hip extensions
A) Gymnastic warm-up (last week of this)
EMOM x 3 sets
Station 1 –
Station 2 –
Station 3 –
B) Every 10 minutes x 3 sets at 80-90% pace:
– 1000/800m row
– 800m run
*Keep times as similar as possible.
A) E3MOM x 7 sets:
– Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 @ 101+%
B) 3 rounds for quality:
– 1 lap suitcase carry R
– 10-15 V-ups
– 1 lap suitcase carry L
– 6-8 BB good mornings @ 20X1
A) 6 min AMRAP @ 80-90%:
– 8 deadlifts (225/155, 185/125, 155/105)
– 8 CTB pull-ups
R4M
6 min AMRAP @ 80-90%:
– 8 burpee box jump overs (24/20”)
– 8 ring dips
R4M
6 min AMRAP @ 80-90%:
– 8 power cleans (135/95, 115/75, 95/65)
– 8 toes to bar
B) 4 sets for quality:
– 8/side single arm DB bench press @ 2111
– 6-10 supinated strict pull-ups @ 2111
– 10-12 banded pull-aparts
Rest as needed
We are turning 6 and would like YOU to help us celebrate! Come to the gym early for a special Anniversary Partner WOD or a little later to enjoy some tacos, adult beverages, and the return of the waterslide! It’s all going down on Saturday, August 26th!
Here is how the day with run down:
9-11am – The 600 Challenge Partner WOD (members and past-members only)
11am-3pm – Tacos, Drinks, Games, and Waterslide
If you plan on undertaking the partner WOD, a link for heat sign-up will go out shorty. Be one the look-out!
The party portion of Saturday is kid friendly so bring them on up!