A) Every 5 minutes x 3 sets:
– 10 front squats @ last week’s heaviest set
– 10 seated BB presses
*RPE on squats should be 8-9
B) 4-5 sets, against a 2 minute running clock complete:
– 24/18 cal row
– max effort devil presses (35/25)
R2M
C) 3 sets for quality:
– 20 band face pulls
– 10/arm bent over rows
A) 8 min AMRAP @ 80-90%
– 8 KB swings (53/35)
– 8 goblet hold reverse lunges
– 8 sit-ups
R4M
8 min AMRAP @ 80-90%
– 8 pull-ups
– 8 box jumps w/ step down (24/20”)
– 8 HR push-ups
R4M
8 min AMRAP @ 80-90%
– 8 alternating DB snatches (50/35)
– 8 wallballs (20/14)
– 8 burpees
B) 3 sets for quality:
– 10 BB hip thrusts
– 20 plate Russian twists
– 30 second plank (squeeze butts and guts)
A) Every 60 seconds x 12 sets
– power clean + push jerk
B) Every 5 minutes x 4-5 sets:
– 500m row
– 10 shoulder to overhead (135/95)
– 30 double unders
RX+ use 155/105 and complete 50 double unders.
Masters
A) Every 60 seconds x 12 sets (6 each)
Station 1: 6 deadlifts (building per set)
Station 2: 6 strict pull-ups (make them tough)
B) Every 5 minutes x 4-5 sets:
– 400m row
– 10 DB push press
– 30 single unders (15 jumping jacks or 6 cal AB)
Monday 1/7
A) E3MOM x 5 sets
Back Squat
Set 1: 5@70%
Set 2: 3@80%
Set 3: 1@85%
Set 4: 10@70%
Set 5: 10@70%
B) E3MOM x 4-6 sets
– 200m run
– 8 TnG deadlifts
– 4-8 toes to bar
– 8 burpees over the barbell
*pick a weight for deadlifts that is tough yet can still be done with perfect form.
Tuesday 1/8
A) Every 60 seconds x 12 sets
– power clean + push jerk
B) Every 5 minutes x 4-5 sets:
– 500m row
– 10 shoulder to overhead (135/95)
– 30 double unders
RX+ use 155/105 and complete 50 double unders.
Wednesday 1/9
A) 8 min AMRAP @ 80-90%
– 8 KB swings (53/35)
– 8 goblet hold reverse lunges
– 8 sit-ups
R4M
8 min AMRAP @ 80-90%
– 8 pull-ups
– 8 box jumps w/ step down (24/20”)
– 8 HR push-ups
R4M
8 min AMRAP @ 80-90%
– 8 alternating DB snatches (50/35)
– 8 wallballs (20/14)
– 8 burpees
B) 3 sets for quality:
– 10 BB hip thrusts
– 20 plate Russian twists
– 30 second plank (squeeze butts and guts)
Thursday 1/10
A) Every 5 minutes x 3 sets:
– 10 front squats @ last week’s heaviest set
– 10 seated BB presses
*RPE on squats should be 8-9
B) 4 sets, against a 2 minute running clock complete:
– 24/18 cal row
– max effort devil presses (35/25)
R2M
C) 3 sets for quality:
– 20 band face pulls
– 10/arm bent over rows
Friday 1/11
A) Every 2.5 minutes x 8 sets:
– 2 deadlifts @ 80-85%
– 2 bench press @ 80-85%
B) 3 sets for quality:
– 20 alternating DB weighted step-ups
– 8 weighted or 4 negative pull-ups
– 10-15 DB or BB skullcrushers
– DB 21 gun salute
Saturday 1/12
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 1/13
8am Endurance
10-12pm Open Gym
A) E3MOM x 5 sets
Back Squat
Set 1: 5@70%
Set 2: 3@80%
Set 3: 1@85%
Set 4: 10@70%
Set 5: 10@70%
B) E3MOM x 4-6 sets
– 200m run
– 8 TnG deadlifts
– 4-8 toes to bar
– 8 burpees over the barbell
*pick a weight for deadlifts that is tough yet can still be done with perfect form.
A) Every 2.5 minutes x 6 sets:
– 3 deadlifts @ 80-85%
– 3 bench press @ 80-85%
B) 3 sets for quality:
– 20 alternating weighted walking lunges
– 10/side bent over DB rows
C) 3 sets:
– hand over hand vertical sled pull x 1 length
– 20 tricep band push downs
– 10 DB delt triad (front, lateral, military)
A) Every 5 minutes x 3 sets:
– 10 front squats
– 10-15 incline DB presses
*RPE on squats should increase per set (5-7-9)
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10-15 KB swings (53/35)
3: 15-20 wallballs (20/14)
*RX+ – 15/12 cal row, 70/44 KB
A) Every 75 seconds x 10 sets
– 2 x (TnG power clean + push jerk)
*Work on cycling the barbell efficiently.
B) Open WOD 13.4
7 min AMRAP:
– 3 clean and jerks (135/95)
– 3 toes to bar
– 6 clean and jerks
– 6 toes to bar
– etc., increasing by 3s each round
C) 3 sets for quality:
– 20 alternating DB bicep curls
– 20 alternating Russian plate twists