Monday 12/2

Fitness

A) E3M x 4 sets – bench press
– 5 bench press (build to a tough set of 5)

*After every set perform: 

– 10 ring rows

 

B) E6M x 3-4 sets:

– 300 or 400m run

– 10 double KB deadlifts

– 12/9 cal row

– 14 push-ups

 

Performance

A) E3M x 4 sets – bench press
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

*After every set perform: 

– 5-10 horizontal as possible ring rows

 

B) E6M x 3-4 sets:

– 400m run

– 10 double KB deadlifts (53/35s)

– 15/12 cal row

– 20/15 push-ups

 

*RX+ use 70/44s

 

Tuesday 12/3

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 6/side BB landmine presses @ 2111 tempo

Station 2: 6/side ipsilateral KB front rack curtsy step-down

*stack up plates or use a small box for step-downs

 

B) B) E3MOM x 4-7 sets:

– 200m row

– 8 alternating DB snatches

– 4 NPU burpee box step ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 4-6 burpee box jump overs 

 

RX+ use 115/75.

 

Wednesday 12/4

Fitness

A) E3M x 4 sets:

– 5 back squats @ 3211 tempo (moderate)

– 8/side single arm DB floor press (heavy)

– 12 alternating double KB bent over rows (6/side)

 

B) EMOM x 10-12 min:

– 5 push-ups

– 6 DB thrusters 

– 7 inverted rows

 

Performance

A) E3M x 4 sets – back squats
Set 1: 5 back squats @ 78%

Sets 2-4: 5 back squats @ 72%

 

B) AMRAP in 12 min:

– 5 strict handstand push-ups (sub kipping)

– 7 DB thrusters (50/35, 35/25s)

– 9 chest to bar pull-ups

 

Thursday 12/5

Fitness

E10M x 3-4 sets:

– 600 or 800m run

– 28 RKB swings

– 21 box jumps step ups

– 14 double KB/DB clean + push press

 

Performance

E10M x 3-4 sets:

– 800m run

– 28 RKB swings (53)

– 21 box jumps (24/20”)

– 14 double KB clean + push press (53/35s)

 

Friday 12/6

Fitness 

A) E3M x 4 sets – deadlift
– 6 deadlifts @ 3011 tempo (moderate)

– 6/side extra range Jane Fondas @ 3011 tempo

– 10 supinated banded pull aparts

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

 

B) 3 sets for quality

– 12 alternating overhead BB reverse lunge

– 1 length walking sled pull through

– 30 sec sandbag march

– 60 sec max strict supinated pull-ups

 

Saturday 12/7

Fitness

TBA

 

Performance

TBA

 

Sunday 12/8

8am Endurance

TBA

 

10-12pm Open Gym

Monday 11/25

Fitness

A) E90S x 8 sets (4 sets each)

Station 1: 12 Bradford press

Station 2: 12 alternating goblet hold curtsy lunge

 

B) E3MOM x 4-7 sets:

– 200m run

– 6 double DB hang power snatch 

– 30 single unders

 

Performance

A) E90S x 8 sets:

– 3 TnG power snatch

*Build to a heavy set.

 

B) E3MOM x 4-7 sets:

– 200m run

– 6 hang power snatch (95/65)

– 30 double unders (sub 45 singles)

 

RX+ use 115/75.

 

Tuesday 11/26

Fitness

A) E3M x 4 sets:

– 10 double KB deadlifts

– 10 inverted rows

– 10 alternating banded psoas marches

 

B) 15 min AMRAP

– 8 push ups

– 12 RKB swings

– 16 alternating box step ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 6 @ 72%

 

B) CrossFit Open Workout 11.2

15 min AMRAP

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)

 

*We are going to put our spin on it with HR push-ups and step downs from the box jumps. 

 

Wednesday 11/27 – no 7:30pm class

Fitness

A) E90S x 8 sets (4 each)

1: 8/side single arm DB incline press

2: 10 BB glute bridges from floor

 

B) E5M x 4-5 sets:

– 200m run

– 8 DB hang power cleans 

– 200m row

– 8 strict pull-ups

 

Performance

A) E90S x 8 sets:

– 2 TnG power clean + push jerk

 

B) E5M x 4-5 sets:

– 200m run

– 8 power cleans 

– 250/200m row

– 12 pull-ups

 

*Power cleans weights: 185/125, 155/105, 135/95, 115/75.

 

Thursday 11/28 – gym closed

Happy Thanksgiving!

 

Friday 11/29 – 9am class only

Fitness

 

Performance

At 0:00…

– 800m run

– 3 rounds for time of TBA

 

+

At 10:00…

– 1000/800m row

– 3 rounds for time of TBA

 

+

At 20:00

– 3 rounds for time of TBA

 

Saturday 11/30

Fitness

TBA

 

Performance

TBA

 

Sunday 11/31

Rest day