Monday 6/3
A) E3MOM x 5 sets:
– 5 vertical press @ RPE 7-8
– 6-8 horizontal ring rows w/ pause
B) Five rounds for time of:
– 40 double unders
– 20/15 push-ups
– 10/7 strict pull-ups
*Keep movements crisp. Break up when needed.
C) 3 sets:
– 20 BB curls
– 20 tricep band push-downs
Tuesday 6/4
A) Every 8 minutes x 4-5 sets:
– 400m run
– 16 push press (95/65)
– 16 alternating DB snatches (50/35ish)
– 16 box jump overs (24/20”)
– 16 wallballs (20/14)
*switch order every set but keep times the same
B) 3 sets:
– 12-15 DB lat pull-overs
– 12-15/side glute wall slides
Wednesday 6/6
A) E2M x 6 sets
– 2 deadlifts @ 86-90%
B) For time:
– 30/24 cal row
– 30 deadlifts (225/155, 185/125, 155/105, 135/95)
– 30/24 cal row
– 30 toes to bar
– 30/24 cal row
*Deadlifts should be at a weight where there are only 2-3 breaks max with perfect form.
C) 3 sets:
– 16 elevated banded psoas marches
– 16 face pulls
Thursday 6/7
A) EMOM x 5 sets:
– clean & jerk @ 55-75%
*Pause 1 count in jerk receiving position
+
E2MOM x 5 sets:
– clean and jerk @ 80-90+%
B) Every 90 sec x 4-6 sets
1: 300m run
2: 5 hang power snatches (95/65) + 7 box jumps (24/20”) + 9 burpees over the bar
*Scale run to 200m if needed.
*RX+ use 115/75.
Friday 6/8
A) E3MOM x 6 sets – bench press
Set 1: 3 @ RPE 10
Sets 2-6: 3 @ 86%
Alternate after each set (3 each) –
Station 1: 3 weighted/negative pull-ups
Station 2: 10 L-seated band rows w/ pause
B) 3 sets for quality:
– BB Zercher carry down and back (heavy)
– 16 DB walking lunges + 16 DB death march
– 8/side TGUP sit-ups
C) 3 sets:
– 12-15/side seated DB thinker curls
– max close grip push-ups (-2)
Saturday 6/9
8am Masters
9am CrossFit
10am Intro To CrossFit / Barbell / Open Gym
Sunday 6/10
8am Endurance
10am-12pm Open Gym