A) Every 3 minutes x 4 sets:
– 8 overhead presses @ RPE 6.5
– 8 Romanian deadlifts @ 65-70%
*Presses should be at same weight or slightly less than last week.
* RDLs should be at same weight as last week.
B) For time:
– 800m run
– 50 alternating DB snatches (50/35)
– 50/40 HR push-ups
– 1000/800m row
A) 2 total sets of…
3 min AMRAP:
– 2 sandbag cleans
– 4 sangbag lunges
– 6 HR push-ups
R1.5M
3 min AMRAP:
– 250/200m row, then in remaining time…
R1.5M
3 min AMRAP:
– 2 DB devil presses (35/25)
– 4 DB squats
– 6 pull-ups
R1.5M
3 min AMRAP:
– 200m run, then in remaining time…
R6M
B) 3 sets for quality:
– 10/side DB weighted hip extensions
– 10/side bent over DB rows
– 30 crunches
A) E2MOM x 9 sets:
– Sets 1-3: 3 position snatch (high, hang, floor)
– Sets 4-6: 2 position snatch (hang, floor)
– Sets 7-9: 1 snatch
*Build up to a tough but crisp weight.
B) 4 rounds for time:
– 400m run
– 8 hang power snatches (95/65, 75/55, 65/45)
RX+ use 115/75.
Adam comes to us with years of experience across multiple training facilities. We are pumped for the experience that he brings to our team. Learn more about Coach Adam at our newly redesigned Coaches’ page HERE.
Also, we are throwing a 2 hour Muscle-Up Clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10. Sign up HERE.
Monday 1/28
A) E4MOM x 4 sets
– Back Squat x 10 @ 70-75%
*Complete at last week’s weight.
B) E4MOM x 4-6 sets:
– 15/12 cal row
– 12 KB swings
– 9 burpees
– 6 pull-ups
RX+ complete 6 CTB pull-ups or 3 muscle-ups.
Tuesday 1/29
A) E2MOM x 9 sets:
– Sets 1-3: 3 position snatch (high, hang, floor)
– Sets 4-6: 2 position snatch (hang, floor)
– Sets 7-9: 1 snatch
*Build up to a tough but crisp weight.
B) 4 rounds for time:
– 400m run
– 8 hang power snatches (95/65, 75/55, 65/45)
RX+ use 115/75.
Wednesday 1/30
A) 2 total sets of…
3 min AMRAP:
– 2 sandbag cleans
– 4 sangbag lunges
– 6 HR push-ups
R1.5M
3 min AMRAP:
– 250/200m row, then in remaining time…
R1.5M
3 min AMRAP:
– 2 DB devil presses (35/25)
– 4 DB squats
– 6 pull-ups
R1.5M
3 min AMRAP:
– 200m run, then in remaining time…
R6M
B) 3 sets for quality:
– 10/side DB weighted hip extensions
– 10/side bent over DB rows
– 30 crunches
Thursday 1/31
A) Every 3 minutes x 4 sets:
– 8 overhead presses @ RPE 6.5
– 8 Romanian deadlifts @ 65-70%
*Presses should be at same weight or slightly less than last week.
* RDLs should be at same weight as last week.
B) For time:
– 800m run
– 50 alternating DB snatches (50/35)
– 50/40 HR push-ups
– 1000/800m row
Friday 2/1
A) Every 3 minutes x 5 sets:
– 5 front squats @ last week’s heaviest set +5%
*RPE on squats should be an 8
B) 3 sets for quality:
– 20 DB walking lunges
– 12-15 ring dips*
– 12-15 supine DB hamstring
– 12-15 strict pull-ups*
*Use a band to go full range of motion and make sets as unbroken as possible.
Saturday 2/2
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Strength Program
Sunday 2/3
8am Endurance
10-12pm Open Gym
A) E4MOM x 4 sets
– Back Squat x 10 @ 70-75%
*Complete at last week’s weight.
B) E4MOM x 4-6 sets:
– 15/12 cal row
– 12 KB swings
– 9 burpees
– 6 pull-ups
RX+ complete 6 CTB pull-ups or 3 muscle-ups.
A) Every 4 minutes x 4 sets:
– 6 front squats @ last week’s heaviest set +5%
– 10-12 DB bench press @ 30X1 tempo
*RPE on squats should be an 8
B) 3 sets for quality
– 12-15 BB hip extensions
– 12-15 DB skullcrushers
– 12-15 slide hamstring curls
– 12-15 wall support DB bicep curls
A) Every 3 minutes x 5 sets:
– 6 overhead presses
– 6 Romanian deadlifts @ 70-75%
– 10 DB upright rows
B) 3 rounds for time:
– 500/400m row
– 400m run
– 8 DB devil presses
A) 2 total sets of…
4 min AMRAP:
– 5 sandbag squats
– 5 HR push-ups
– 5 toes to bar
R2M
4 min AMRAP:
– 5 KB swings (53/35)
– 5 box jumps – step down
– 5 overhead plate hold sit-ups
R2M
4 min AMRAP
– 5 DB hang power cleans (35/25)
– 5 DB push press
– 5 burpees over DBs
R4M, then repeat
B) 3 sets for quality:
– 30 sec flutter kicks
– 20 sec/side side plank
– 10/side banded clam shells