In keeping with tradition, we will be doing a special workout for our 6th anniversary party on Saturday, August 26. Instead of the 300 Challenge we will be taking on the 600 Challenge! This will incorporate different movements and involve splitting reps with a partner.
So start eying your special someone now who you want to go through the ringer with! This will be for all members including our masters!
More details to come so stay tuned!
Monday 8/14
A) E2MOM x 5 sets
– 3 back squats @ 85-85+%
*Go up on weight from last week.
B) E6MOM x 3-4 sets:
– 400m run
– 15-20 wallballs (20/14)
– 10-15 toes to bar
Tuesday 8/15
A) E2MOM x 10 sets:
– clean & jerk
Sets 1-2 = 3 reps @ 60%
Sets 3-4 = 2 reps @ 70%
Sets 5-6 = 1 rep @ 80%
Sets 7-8 = 1 rep @ 90%
Sets 9-10 = 1 rep @ 95+%
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)
3: 30 double unders
RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.
Wednesday 8/16
A) E3MOM x 4 sets
– 8/side single arm DB bench press @ 2111
– 6-10 supinated strict pull-ups @ 2111
– 10-12 banded pull-aparts
B) 6 min AMRAP @ 80-90%:
– 8 deadlifts (225/155, 185/125, 155/105)
– 8 CTB pull-ups
R4M
6 min AMRAP @ 80-90%:
– 8 burpee box jump overs (24/20”)
– 8 ring dips
R4M
6 min AMRAP @ 80-90%:
– 8 power cleans (135/95, 115/75, 95/65)
– 8 toes to bar
Thursday 8/17
A) Gymnastic warm-up (last week of this)
EMOM x 3 sets
Station 1 –
- Level III: Max effort strict HSPU in 45 sec
- Level II: Max effort negative HSPU in 45 sec
- Level I: 2Max effort handstand hold in 45 sec
Station 2 –
- Level III: Max effort muscle up + 2 dips in 45 sec
- LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
- Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 10 minutes x 3 sets at 75-85% pace:
– 1000/800m row
– 800m run
*Keep times as similar as possible.
Friday 8/18
A) E3MOM x 7 sets:
– Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 @ 101+%
B) 3 rounds for quality:
– 1 lap suitcase carry R
– 10-15 V-ups
– 1 lap suitcase carry L
– 6-8 BB good mornings @ 20X1
Saturday 8/19
8am Masters
9am CrossFit
10am Barbell
11am Intro To CrossFit
Sunday 8/20
8am Endurance