Monday 10/22

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Sets 4-6: 2 @ 80%

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 DB front rack walking lunges (50/35s)

– 4-8 pull-ups

– 30 double unders

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

A) E2M x 8 sets:
– 2 deadlifts
– 5-10 ring/box dips
*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.

B) 3 sets for quality:
– heavy sled drag down and back
– 6-8 strict toes to bar
– 20 DB walking lunges
– 10/side half kneeling landmine presses

A) EMOM x 5 sets

– 1 snatch @ 55-75%

+

E2MOM x 5 sets

– 1 snatch @ 80+%

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 18 DB snatches

– 15 sandbag squats

– 12 burpees over the bag

 

A) Every 90 seconds x 10 sets:

– 1 bench press @ 85-95%

– 1 weighted pull-up or 1-2 negative pull-ups

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 15 box jump overs

 

C) 3 sets for quality:

– 16 banded pull-aparts

– 16 DB hammer curls

– 16 banded psoas marches

A) Every 2 minutes x 8 sets:

– clean and jerk

Sets 1-4: 2 reps @ 55-75%

Sets 5-8: 1 rep @ 80+%

*Build to a heavy set.

 

B) For time:

– 50 KB swings

– 25 toes to bar

– 100 double unders

– 40 KB swings

– 20 toes to bar

– 80 double unders

– 30 KB swings

– 15 toes to bar

– 60 double unders

Programming Overview: Oct. 15-21

Screenshot 2018-10-16 at 3.04.01 PM

A big congratulations goes out to 5:30am athletes Alex Roberto and Matt Kessler on earning second place at The Festivus Games this past weekend! Great job guys!

Sorry for the delay in posting. The widespread internet outage yesterday didn’t help.


 

Monday 10/15

A) Every 4 minutes x 3 sets

– 8 back squats

*Start at or heavier than last week’s 10s.

 

B) Every 3 minutes x 4-6 sets

– 15/12 cal row

– 12 thrusters 95/65

– 9 pull-ups

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/16

A) Every 2 minutes x 8 sets:

– clean and jerk

Sets 1-4: 2 reps @ 55-75%

Sets 5-8: 1 rep @ 80+%

*Build to a heavy set.

 

B) For time:

– 50 KB swings

– 25 toes to bar

– 100 double unders

– 40 KB swings

– 20 toes to bar

– 80 double unders

– 30 KB swings

– 15 toes to bar

– 60 double unders

 

Wednesday 10/17

A) Every 90 seconds x 10 sets:

– 1 bench press @ 85-95%

– 1 weighted pull-up or 1-2 negative pull-ups

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 15 box jump overs

 

C) 3 sets for quality:

– 16 banded pull-aparts

– 16 DB hammer curls

– 16 banded psoas marches

 

Thursday 10/18

A) EMOM x 5 sets

– 1 snatch @ 55-75%

+

E2MOM x 5 sets

– 1 snatch @ 80+%

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 18 DB snatches

– 15 sandbag squats

– 12 burpees over the bag

 

Friday 10/19

A) E2M x 8 sets:

– 2 deadlifts

– 5-10 ring/box dips

*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.

 

B) 3 sets for quality:

– heavy sled drag down and back

– 6-8 strict toes to bar

– 20 DB walking lunges

– 10/side half kneeling landmine presses

 

Saturday 10/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/21

8am Endurance

10-12pm Open Gym

A) Every 4 minutes x 3 sets

– 8 back squats

*Start at or heavier than last week’s 10s.

 

B) Every 3 minutes x 4-6 sets

– 15/12 cal row

– 12 thrusters 95/65

– 9 pull-ups

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

A) E3MOM x 6 sets

– 3 deadlifts @ 3111 tempo

– 8 L-seated DB press @ 2111 tempo

 

B) 3 sets for quality:

– 8/side double KB front rack rear foot elevated split squats

– 8/side bent over rows

– 10 slide hamstring curls @ 20X1

– 8-10 barbell abdominal rollouts @ 2111