A) Four rounds for time of:
– 400m run
– 6 strict pull-ups
– 12 DB shoulder to overhead (55/35)
– 200m run
– 6 DB hang squat cleans
– 12 toes to bar
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 10-12 bent over BB rows
Month: April 2019
A) E75S x 8 sets:
– 2 push press
*Start at weight for last week’s toughest set of 3
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 12-15 skullcrushers
– 8/side half kneeling pallof presses
C) 3-5 sets for quality:
– banded sprint starts
– 21 gun salute (3 times only)
A) E3MOM x 6 sets – back squat
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
B) E3MOM x 4-6 sets
– 250/200m row
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 toes to bar
Programming Overview: April 15-21
Monday 4/15
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ 80-84%
Sets 2-6: 4 @ 93% of set 1
*After every set alternate (3 each)
– 8/side single arm DB bench @ 2111 tempo
– 8/side single arm DB row @ 2111 tempo
B) 5 rounds for time:
– 200m run
– 10 front rack reverse lunges (115/75. 95/65, 75/55, 65/45)
– 6 strict handstand push-ups
*Scale sHSPU’s with abmat + 35lb set-up or L-seated DB presses.
Tuesday 4/16
A) Every 2 minutes x 5 sets:
– Power snatch clusters 1.1.1
*Rest 10 seconds between singles.
*Build to a tough but technically sound set.
B) 10 min AMRAP:
– 30 double unders
– 1 power clean + push jerk
– 5 burpees over the barbell
*Add 1 rep to power clean + push jerk every round.
C) 3 sets for quality:
– 12-15 banded glute bridges
– 30 crunches
– 20-30 sec/side side plank
Wednesday 4/17
A) E3MOM x 6 sets – bench press
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
*After every set perform 7 supinated ring rows w/ a pause.
B) Every 5 minutes x 4-5 sets
– 400m run (building in speed)
– max effort strict pull-ups
– max effort push-ups
*Should be able to get at least 10 reps of each on first round.
*Run times should get faster each round.
Thursday 4/18
A) E3MOM x 6 sets – back squat
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
B) E3MOM x 4-6 sets
– 250/200m row
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 toes to bar
Friday 4/19
A) E75S x 8 sets:
– 2 push press
*Start at weight for last week’s toughest set of 43
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 12-15 skullcrushers
– 8/side half kneeling pallof presses
C) 3-5 sets for quality:
– banded sprint starts
– 21 gun salute (3 times only)
Saturday 4/20
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 4/21
8am Endurance
10-12pm Open Gym
A) E3MOM x 6 sets – bench press
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
*After every set perform 7 supinated ring rows w/ a pause.
B) Every 5 minutes x 4-5 sets
– 400m run (building in speed)
– max effort strict pull-ups
– max effort push-ups
*Should be able to get at least 10 reps of each on first round.
*Run times should get faster each round.
A) Every 2 minutes x 5 sets:
– Power snatch clusters 1.1.1
*Rest 10 seconds between singles.
*Build to a tough but technically sound set.
B) 10 min AMRAP:
– 30 double unders
– 1 power clean + push press
– 5 burpees over the barbell
*Add 1 rep to power clean + push jerk every round.
C) 3 sets for quality:
– 12-15 banded glute bridges
– 30 crunches
– 20-30 sec/side side plank
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ 80-84%
Sets 2-6: 4 @ 93% of set 1
*After every set alternate (3 each)
– 8/side single arm DB bench @ 2111 tempo
– 8/side single arm DB row @ 2111 tempo
B) 5 rounds for time:
– 200m run
– 10 front rack reverse lunges (115/75. 95/65, 75/55, 65/45)
– 6 strict handstand push-ups
*Scale sHSPU’s with abmat + 35lb set-up or L-seated DB presses.
A) Every 5 minutes x 5-6 sets for times:
– 10 strict pull-ups
– 15 toes to bar
– 20/15 push-ups
– 25 wallballs (20/14)
*Goal is to try and keep set times within 15-20 sec off set 1.
B) 3 sets for quality:
– 8-10 ab wheel rollouts
– 12-15 DB/BB curls
– 20 tricep band push-downs