A) E3M x 4 sets:
– 6-8 bench press @ 20X1
– 8-10 bent over DB rows/side @ 20X1
*Build to a tough set of 8 on BP.
B) 3 rounds for time:
– 400m run
– 20/15 hand release push-ups
– 10 dual DB ground to shoulder (50/35)
C) 2-3 sets for quality:
– 20 elevated psoas march
– coach stretch x 30 sec / side
A) E3MOM x 4 sets:
– 6 Romanian deadlifts @ 30X1
– 5-10 strict handstand push-ups
– 10 lemon squeezes from hollow position
*Accumulate HSPUs if needed. Scale to banded, box, or L-seated DB press.
B) 2 sets:
5 min AMRAP @ 90%
– 8 DB snatch (50/35) – alternating
– 8 abmat sit-ups
– 8 prisoner lunges
R1M
5 min AMRAP @ 90%
– 4 CTB pull-ups
– 8 NPU burpees
– 30 double unders
R1M
A) E2MOM x 5 sets:
– 5 TnG power clean + push jerk
*Use your heaviest weight from last week and stay or build.
*Work on connecting reps efficiently.
B) 3 sets for max reps:
– 45 seconds of KB swings (70/53, 53/35)
– 15 seconds rest
– 45 seconds of burpees
– 15 seconds rest
– 45 seconds of shoulder to overhead (115/75, 95/65)
– 15 seconds of rest
Want to take a little road trip this Saturday? Come out and support team Defend East Dallas (Imelda, Liz, RJ, Mitch, Mike K., and myself) at the Killswitch Team Competition in Hutto, TX. We could use all the support we can get as we tackle a day full of WODs!
Monday 9/11
A) E3MOM x 6 sets – back squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%
B) RX
For time:
– 1000/800m row
– 100 wallballs (20/14)
– 1000/800m row
Scaled
For time:
– 800/600m row
– 75 wallballs
– 800/600m row
Tuesday 9/12
A) E2MOM x 5 sets:
– 5 TnG power clean + push jerk
*Use your heaviest weight from last week and stay or build.
*Work on connecting reps efficiently.
B) 3 sets for max reps:
– 45 seconds of KB swings (70/53, 53/35)
– 15 seconds rest
– 45 seconds of burpees
– 15 seconds rest
– 45 seconds of shoulder to overhead (115/75, 95/65)
– 15 seconds of rest
Wednesday 9/13
A) E3MOM x 4 sets:
– 6 Romanian deadlifts @ 30X1
– Max effort strict handstand push-ups
– 10 lemon squeezes from hollow position
*Accumulate at least 8 sHSPU. Scale to banded, box, or L-seated DB press.
B) 2 sets:
5 min AMRAP @ 90%
– 8 DB snatch (50/35) – alternating
– 8 ambat sit-ups
– 8 prisoner lunges
R1M
5 min AMRAP @ 90%
– 4 CTB pull-ups
– 8 NPU burpees
– 30 double unders
R1M
Thursday 9/14
A) E3M x 4 sets:
– 6-8 bench press @ 20X1
– 8-10 bent over DB rows/side @ 20X1
*Build to a tough set of 8 on BP.
B) 3 rounds for time:
– 400m run
– 20/15 hand release push-ups
– 10 dual DB ground to shoulder (50/35)
C) 2-3 sets for quality:
– 20 elevated psoas march
– coach stretch x 30 sec / side
Friday 9/15
A) E2MOM x 5 sets:
– 1 pause front squat @ 32X1 + 2 front squats
*build to a heavy set. Start at the heaviest 3 from last week.
B) 3 sets not for time:
– dual KB front rack Bulgarian split squat x 8/side @ 30X1
– banded supinated strict CTB pull-ups x 10-15 reps
– earthquake bar hold x 45-60 seconds
– suitcase carry x 1 lap/side
Saturday 9/16
8am Masters
9am CrossFit
10am Barbell/Intro To CrossFit
Sunday 9/17
8am Endurance
A) E3MOM x 6 sets – back squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%
B) RX
For time:
– 1000/800m row
– 100 wallballs (20/14)
– 1000/800m row
Scaled
For time:
– 800/600m row
– 75 wallballs
– 800/600m row
A) E3MOM x 5 sets:
– 5-4-3-3-3 pause front squat @ 32X1
*build to a heavy set of 3. Use the heaviest 5 & 4 from the last two weeks.
B) 3 sets for quality:
– 1 lap BB walk @ 1RM BS weight
– 20 death march – alternating
– 20 hollow rocks
– max effort strict supinated pull-ups
A) Every 10 minutes x 3 sets
RX:
– 400m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 30/20 cal row
Scaled:
– 200m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 20/15 cal row
*Mix and match to your ability level.
B) 3 sets:
– 20-30 sec bird dog / side
– 20 elevated psoas march
A) E3MOM x 4 sets:
– 5 strict overhead seated press @ 2111
– max effort ring dips @ 2111
– 10 medball hamstring curls @ 2111
B) 6 min AMRAP@ 80-90% pace:
– 8 DB snatch (50/35) – alternating
– 8 ambat sit-ups
– 8 prisoner lunges
R2M x 3 sets
*Goal is to match scores on all three AMRAPs. Start over each set.