A) E2MOM – Bench press
Set 1: 5@65%
Set 2: 5@70%
Set 3: 3@75%
Set 4: 3@80%
Set 5: 2@85%
Set 6: 2@90%
B) 3 sets for quality:
– 6 snatch grip deadlifts – start at 55% 1RM deadlift
– 10 DB lat pull-overs
– 20 tricep push-downs
C) 3 sets for quality:
– 10 DB rear lateral raises
– 20 alternating DB curls (heavy)
– 10 sumo stance good mornings
A) E2MOM – Back squat
Set 1: 3@70%
Set 2: 1@80%
Set 3: 3@75%
Set 4: 1@85%
Set 5: 3@80%
Set 6: 1@90%
Set 7: 5@70%
B) 8 min AMRAP:
– 150/125m row
– 10 alternating DB snatches (55/35ish)
– 10 abmat sit-ups
R4M
8 min AMRAP:
– 30 double unders
– 8 hand release push-ups
– 10 prisoner lunges
A) E2MOM x 6 sets
– 5-5-3-3-2-2 overhead strict press
– switch every other set for 3 sets each
B) Every 2 minutes x 3 sets
Station 1: 200, 300 or 400m run
Station 2: 15-30 dips
Station 3: 15-30 toes to bar
Station 4: 8-10 renegade rows
Renegade row = R row + push-up + L row + push-up
A) E2MOM x 8 sets:
– 2 TnG squat cleans
*Build heavier than last week’s 3s.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 6-8 DB hang squat clean thrusters
3: 4-8 burpee box jump overs (24/20”)
Monday 11/5
A) E2MOM – Back squat
Set 1: 5@60%
Set 2: 3@70%
Set 3: 5@65%
Set 4: 3@75%
Set 5: 5@70%
Set 6: 3@80%
B) 2 rounds for time:
– 800m run
– 42 KB swings (53/35)
– 24 pull-ups
C) 3 sets for quality of:
– 8/side single leg DB Romanian deadlifts
– 8/side DB shoulder external rotations
Tuesday 11/6
A) E2MOM x 8 sets:
– 2 TnG squat cleans
*Build heavier than last week’s 3s.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 6-8 DB hang squat clean thrusters
3: 4-8 burpee box jump overs (24/20”)
Wednesday 11/7
A) E2MOM x 6 sets
– 5-5-3-3-2-2 overhead strict press
– switch every other set for 3 sets each
B) Every 2 minutes x 3 sets
Station 1: 200, 300 or 400m run
Station 2: 15-30 dips
Station 3: 15-30 toes to bar
Station 4: 8-10 renegade rows
Renegade row = R row + push-up + L row + push-up
Thursday 11/8
A) E2MOM – Back squat
Set 1: 3@70%
Set 2: 1@80%
Set 3: 3@75%
Set 4: 1@85%
Set 5: 3@80%
Set 6: 1@90%
Set 7: 5@70%
B) 8 min AMRAP:
– 150/125m row
– 10 alternating DB snatches (55/35ish)
– 10 abmat sit-ups
R4M
8 min AMRAP:
– 30 double unders
– 8 perfect push-ups
– 10 prisoner lunges
Friday 11/9
A) E2MOM – Bench press
Set 1: 5@65%
Set 2: 5@70%
Set 3: 3@75%
Set 4: 3@80%
Set 5: 2@85%
Set 6: 2@90%
B) 3 sets for quality:
– 6 snatch grip deadlifts – start at 55% 1RM deadlift
– 10 DB lat pull-overs
– 20 tricep push-downs
C) 3 sets for quality:
– 10 DB rear lateral raises
– 20 alternating DB curls (heavy)
– 10 sumo stance good mornings
Saturday 11/10
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 11/11
8am Endurance
10-12pm Open Gym
A) E2MOM – Back squat
Set 1: 5@60%
Set 2: 3@70%
Set 3: 5@65%
Set 4: 3@75%
Set 5: 5@70%
Set 6: 3@80%
B) 2 rounds for time:
– 800m run
– 42 KB swings (53/35)
– 24 pull-ups
C) 3 sets for quality of:
– 8/side single leg DB Romanian deadlifts
– 8/side DB shoulder external rotations
A) E2MOM
– bench press
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 75%
Set 4-6: 3 @ 82.5%
Set 7: 5 @ 80%
Set 8: 10 @65%
B) 3 sets for quality:
– 10 BB Romanian deadlifts (tough but perfect)
– 10 DB lat pull-overs
– 10-15 close grip push-ups
C) 3 sets for quality:
– 20 DB hammer curls
– 20 banded pull-aparts
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: AMRAP @ 85%
B) For time:
– 300m run
– 30 DB snatches (55/35ish)
– 30 DB goblet hold reverse lunges
– 30 box jumps + step down (24/20”)
– 30/24 cal row
– 30 box jumps + step down
– 30 DB goblet hold reverse lunges
– 30 DB snatches
– 300m run
C) 3 sets for quality:
– 10 reverse flys w/ pause (no swing)
– 16 elevated psoas marches