A) E4M x 3 sets:
– 10 deadlifts
– 10 seated Arnold presses @ 2111
*Deadlifts should be around 65-70%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– seated hand over hand vertical rope pull
– farmers carry down and back (heavy but fast)
– 8/side front foot elevated KB front rack reverse lunges (use 45# plate)
– 6-8 strict toes to bar
A) Every 2 minutes x 5 sets:
– 3 overhead squats @2111
*Try and build per set.
B) 3 rounds for time:
– 400m run
– 8 hang squat snatch (95/65, 75/55, 65/45, 55/35)
– 10 toes to bar
*Use a weight that enables you to keep first couple sets UB.
A) Every 90 sec x 4-5 sets
Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips
Station 2: 15/12 cal row
Station 3: 8-12 burpee + box jump overs
Station 4: 200m run
Station 5: rest
RX+ replace pull-ups & dips with 3-5 ring or bar MU
B) 3 sets for quality:
– 10 banded psoas march from hollow position
– 30 sec side plank / side
A) Every 2 min x 4 sets each:
Station 1: 8 front squats
Station 2: 12 DB bench press @ 30X1
B) For time:
– 1000/800m row
– 20 squat cleans (185/135, 155/105, 135/95, 155/75)
*Weight should allow you to perform quick and precise singles.
*RX+ use 225/155.
C) 3 sets for quality:
– 3 TGUP / arm
– 10 DB/KB Romanian deadlifts @ 30X1
As we dive into another macrocycle this week, athletes will experience an increase of volume. In the coming weeks you may notice more front squats, single leg work, deadlift variations, push press/jerk complexes, and vertical pressing strength. Remember, there is a plan with everything we do. Nothing is random. Everything has purpose and progression. Stick to the script. Don’t stress. Eat right. Sleep right. Pay attention to aches and pains… and you will progress.
Monday 7/9
A) Every 2.5 minutes x 5 sets:
– 3 push press + 2 push jerk
*Keep moderate to insure good technique and timing
B) Every 3 minutes x 4-7 sets:
– 200m run
– 4-8 strict handstand push-ups
– 16 RKB swings (70/44)
– 32 double unders
*Scale with kipping HSPU, 2-3 wall walks, or 6-10 L-seated DB presses.
C) 3 sets for quality:
– 10 banded face pulls
– 15 hollow rocks
Tuesday 7/10
A) Every 2 min x 4 sets each:
Station 1: 8 front squats
Station 2: 8 BB floor press w/ pause
*Build on both movements over the course of 4 sets.
B) For time:
– 1000/800m row
– 20 squat cleans (185/135, 155/105, 135/95, 155/75)
*Weight should allow you to perform quick and precise singles.
*RX+ use 225/155.
C) 3 sets for quality:
– 3 TGUP / arm
– 10 DB/KB Romanian deadlifts @ 30X1
Wednesday 7/11
A) Every 90 sec x 4-5 sets
Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips
Station 2: 15/12 cal row
Station 3: 8-12 burpee + box jump overs
Station 4: 200m run
RX+ replace pull-ups with 3-5 ring or bar MU
B) 3 sets for quality:
– 10 banded psoas march from hollow position
– 30 sec side plank / side
Thursday 7/12
A) Every 2 minutes x 5 sets:
– 3 overhead squats @2111
*Try and build per set.
B) 3 rounds for time:
– 400m run
– 8 hang squat snatch (95/65, 75/55, 65/45, 55/35)
– 10 toes to bar
*Use a weight that enables you to keep first couple sets UB.
Friday 7/13
A) E4M x 3 sets
– 10 deadlifts
– 10 seated Arnold presses @ 2111
*Deadlifts should be around 65-70%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– seated hand over hand vertical rope pull
– farmers carry down and back (heavy but fast)
– 8/side front foot elevated KB front rack reverse lunges (use 45# plate)
– 6-8 strict toes to bar
Saturday 7/14
8am Masters
5 rounds for time with a partner
– 500/400m row
– 20 DB thrusters (10 each)
– 20 sit-ups (10 each)
9am CrossFit
5 rounds for time with a partner:
– 500/400m row (250/200 each)
– 20 thrusters (10 each) – 95/65
– 20 pull-ups (10 each)
10am Free Intro / Open Gym
4-5 rounds for time:
– 250/200m row
– 10 wallballs
– 200m run
– 10 RKB swings
R2M
Sunday 7/15
8am Endurance
10-12 Open Gym
A) Every 2.5 minutes x 5 sets:
– 3 push press + 2 push jerk
*Keep moderate to insure good technique and timing
B) Every 3 minutes x 4-7 sets:
– 200m run
– 4-8 strict handstand push-ups
– 16 RKB swings (70/44)
– 32 double unders
*Scale with kipping HSPU, 2-3 wall walks, or 6-10 L-seated DB presses.
A) Bench press / weighted pull-up testing
Every 2 minutes:
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7 : rest
Set 8: 1 @ 100+%
*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.
B) Weighted pull-ups testing
– find your 1RM weighted pull-up in 10 minutes
OR
– accumulate 50 banded chest to bar pull-ups AFAP
C) Arm Farm x 2 sets
A) Snatch testing
Every 60 sec x 5 sets:
– 1 x snatch + overhead squat 55-75%
+
Every 90 sec x 5 sets:
– 1 x snatch @ 80-100+%
B) Every 2 min x 4-6 sets
– 250/200m row, 500/400m AB, or 200m run
– 8 power snatch (75/55, 65/45, 55/35)
*Cut down run to top of fence line if needed.
*PS reps should be UB and fluid the entire time.