Monday 6/17
A) E3MOM x 6 sets – bench press
Set 1: 2 @ 92-94%
Sets 2-6: 2 @ 84%
Alternate after each set (3 each) –
Station 1: 2 weighted/negative pull-ups (heavier/slower than last week)
Station 2: 10 L-seated band rows w/ pause
B) E3MOM x 4-6 sets
– 15/12 cal row
– 12 RKB swings
– 9 perfect push-ups
– 6 toes to bar
*Scale reps to 12/9-10-8-6 if needed.
Tuesday 6/18
A) E2.5MOM x 6 sets – back squat
Set 1: 2 @ 92-94%
Sets 2-6: 2 @ 84%
B) 3 rounds for time:
– 400m run
– 16-12-8 front rack reverse lunges @ 30-35% 1RM back squat
– 48-40-32 double unders
Masters
A) E2.5MOM x 6 sets
– 5 back squats (building)
– 8 DB Romanian deadlifts
– 8 push-ups with alternating shoulder tap
B) 3 rounds for time:
– 400m run
– 30-20-10 walking lunges (weighted if able)
– 40-30-20 single unders (20-15-10 jumping jacks)
Wednesday 6/19
A) E3MOM x 5 sets:
– 5-4-3-3-3 strict press
– 8 bent over supinated BB rows w/ pause
*Strict presses heavier than last week.
B) 12 min AMRAP:
– 300/250 Meter Row
– 20 single arm DB push press (10 each @ 55/35)
– 20 box step-Overs with KB/DB goblet hold (20/16”)
Thursday 6/20
A) EMOM x 20-30 min
– 1 power clean @ 70-75%
– 3 strict pull-ups
– 5 push-ups
– 7 air squats
*If you can’t keep up then scale down to 2, 4, 6 reps.
B) 3×10 reps of each face down:
– I, Y, Ts (include 2.5/hand if able, thumb up)
Masters
A) EMOM x 20-30 min
– 1 DB devil press
– 3 strict pull-ups
– 5 push-ups (elevated)
– 7 air squats
*If you can’t keep up then scale down to 2, 4, 6 reps.
B) 3×10 reps of each face down:
– I, Y, Ts (include 2.5/hand if able, thumb up)
Friday 6/21
A) E2.5M x 6 sets – deadlift
Set 1: 2 @ 88-90%
Sets 2-6: 2 @ 85%
B) 3 rounds for quality:
– 6-8/arm KB contralateral lunge
– 6-8 knees to bar, or high knee tuck
C) 3-4 sets:
– 3 band resisted sprint starts
– 1 hill sprint
Rest on the walk back down the hill
Saturday 6/22
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 6/23
8am Endurance
10-12pm Open Gym