A) 2 sets total @ 90% pace…
2 minutes:
– 250/200m row
– Max alternating DB snatch in remaining time
R1M
2 minutes:
– 200m run
– Max double unders in remaining time
R1M
2 minutes:
– 250/200m row
– Max toes to bar in remaining time
R1M
2 minutes:
– 200m run
– Max box jump overs in remaining time (24/20”)
R1M
2 minutes:
– 500/400m row
– Max sandbag front squats in remaining time
R6M, then repeat for same reps
B) 2-3 sets for time:
– 16 alternating DB death march
– 16 reverse snow angels
A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo
*Start at 60% and build to a heavy set without breaking tempo.
B) 5 rounds for time:
– 200m run
– 16 wallballs (20/14)
– 8 pull-ups
A) Every 5 minutes x 3 sets:
– 16 front rack reverse lunges
– 6-12 strict handstand push-ups
– 6-12 strict supinated pull-ups
*Lunges should be at or heavier than last week’s heaviest set.
B) 3 sets for quality of:
– 1 length x seated hand over hand vertical sled pull
– 10 double KB iso front squats @ 3030 tempo
– 1 lap/arm suitcase carry
– 10 medball hamstring curls @ 3030 tempo
A) Every 3 minutes x 3 sets:
– 10 strict overhead press @ 2011
– 10 BB RDLs @ 2011
– 20 medball Russian twists from hollow position
B) EMOM x 3 sets
1: 12/9 cal row
2: 15 wall balls
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 12 KB swings (70/44)
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 9 burpees
RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.
Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.
3 minutes:
– 500/400m row
– Max RKB swings in remaining time (70/44)
R1M
3 minutes:
– 400m run
– Max double unders in remaining time
R1M
3 minutes:
– 500/400m row
– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)
R1M
3 minutes:
– 400m run
– Max box jump overs in remaining time (24/20”)
R1M
3 minutes:
– 500/400m row
– Max DB snatch in remaining time (55/35ish)
R1M
3 minutes:
– 400m run
– Max wallballs in remaining time (20/14)
*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.
We are rolling out a new 30 minute “fast class” this coming Monday that is open to all current members and non-members alike. It will be free for non-members throughout the rest of September and included in all current memberships.
What is SWEAT?
Sweat is a 30 minute fast class incorporating more cardio-centric interval training designed to burn calories without the barbell or heavy weights. Sweat is perfect for those of all fitness levels!
If you have a friend who might be interested in Sweat, have them sign up for a free membership HERE.
Monday 9/3 (Labor Day) – 9am class only
“The Dallas Five”
5 minutes of:
R1M
Then, 5 minutes of:
R1M
Then, 5 minutes of:
R1M
Then, 5 minutes of:
R1M
Then, 5 minutes of:
Tuesday 9/4
A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2
R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.
B) Every 3 minutes x 4-6 sets:
– 200m run
– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)
– 7 toes to bar
*Pick a weight that is tough but you can keep unbroken with.
Masters
A) Every 2.5 minutes x 4 sets
– 8 deadlifts
– 8/side single arm DB overhead press
– 4/side single arm ring rows w/ reach
B) Every 3 minutes x 4-6 sets:
– 200m run or 200/150m row
– 5/side DB hang clean and jerk
– 7 sit-ups or hanging knee raises
*Pick a weight that is tough but you can keep unbroken with.
Wednesday 9/5
3 minutes:
– 500/400m row
– Max RKB swings in remaining time (70/44)
R1M
3 minutes:
– 400m run
– Max double unders in remaining time
R1M
3 minutes:
– 500/400m row
– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)
R1M
3 minutes:
– 400m run
– Max box jump overs in remaining time (24/20”)
R1M
3 minutes:
– 500/400m row
– Max DB snatch in remaining time (55/35ish)
R1M
3 minutes:
– 400m run
– Max wallballs in remaining time (20/14)
*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.
Thursday 9/6
A) Every 3 minutes x 3 sets:
– 10 strict overhead press @ 2011
– 10 BB RDLs @ 2011
– 20 medball Russian twists from hollow position
B) EMOM x 3 sets
1: 12/9 cal row
2: 15 wall balls
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 12 KB swings (70/44)
+
R2M
+
EMOM x 3 sets
1: 12/9 cal row
2: 9 burpees
RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.
Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.
Friday 9/7
A) Every 5 minutes x 3 sets:
– 16 front rack reverse lunges
– 6-12 strict handstand push-ups
– 6-12 strict supinated pull-ups
*Lunges should be at or heavier than last week’s heaviest set.
B) 3 sets for quality of:
– 1 length x seated hand over hand vertical sled pull
– 10 double KB iso front squats @ 3030 tempo
– 1 lap/arm suitcase carry
– 10 medball hamstring curls @ 3030 tempo
Saturday 9/8
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Handstand Course
Sunday 9/9
8am Endurance
10-12pm Open Gym
A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2
R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.
B) Every 3 minutes x 4-6 sets @ 90%:
– 200m run
– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)
– 7 toes to bar
*Pick a weight that is tough but you can keep unbroken with.