Monday 7/1

Fitness

A) E2.5M x 6 sets

– 6 Romanian deadlifts @ 2011 tempo

– 6/side half kneeling pallof presses @ 1111 tempo

*Build to a tough working set by 3rd set on RDLs. 

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts

– 5 box jumps w/ step downs

 

Performance

A) E2.5M x 6 sets – deadlift

Set 1: 1 @ 96-98%

Sets 2-6: 2 @ 88-90%

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts (70/44ish)

– 6 box jump overs (24/20”)

 

Tuesday 7/2

Fitness

A) E3MOM x 5 sets:

– 8 double KB front rack squats @ 2111 tempo

– 8 seated BB presses @ 2111 tempo

 

B) E4MOM x 4-5 sets:

– 500/400m row

– 8 DB power cleans 

*If you have the ability, start power cleans with font head of DB in contact with ground. 

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-75%

+ 

E2MOM x 5 sets:

– 1 clean & jerk @ 80, 84, 88, 92, 96%

 

B) E4MOM x 4-5 sets:

– 500m row

– 5 power cleans (185/125)

 

Wednesday 7/3 – no 7:30pm

Fitness

A) E3MOM x 6 sets

*Alternated station every set

Station 1:

– 12 DB bench press @ 2011 tempo

– 12 KB lat pull-overs

Station 2:

– 12 bent over BB rows @ 2011 tempo

– 20-30 sec accumulated top of ring dip hold in hollow position

 

B) 12 min AMRAP:

– 5 strict pull-ups

– 10/7 push-ups

– 20-40-60… single unders unders

*Increase double unders by 20 reps each set.

 

C) 3 sets:

– 30 sec accumulated L-sit

– 10 facedown IYTs

 

Performance

A) E3MOM x 6 sets – bench press

– 2 @ 90%

– 2-2-2-1-1-1 weighted pull-ups 

 

B) 12 min AMRAP:

– 5 strict pull-ups (sub 3/2 ring muscle ups)

– 10/7 push-ups

– 20-40-60-80… double unders

*Increase double unders by 20 reps each set.

 

C) 3 sets:

– 30 sec accumulated L-sit

– 10 facedown IYTs

 

Thursday 7/4 – 9am only

Fitness

“Luke-ish”

For time:

– 400m run

– 20 (10/side) single arm DB hang clean & jerk (switch every 5)

– 400m run

– 25 toes to bar, kip to knee raise, lemon squeeze

– 400m run

– 30 wallballs

– 400m run

– 30 KB swings 

– 400m run

– 25 push-ups

– 400m run

– 20 (10/side) DB goblet hold lunge steps

– 400m run

*If you need to, scale run to 300 or 200m. 

 

Performance

“Luke”

 

For time:

– 400m run

– 15 clean and jerks (155/105)

– 400m run

– 30 toes to bar

– 400m run

– 45 wallballs (20/14)

– 400m run

– 45 KB swings (53/35)

– 400m run

– 30rin dips

– 400m run

– 15 weighted lunge steps (155/105 – front or back rack)

– 400m run

 

Friday 7/5 – 9am, 12:00pm, 5:30pm only

Fitness

A) E2.5MOM x 6 sets

*Alternated station every set (3 each)

Station 1:

– 12 alternating DB/KB weighted step-ups

– 12 supine band pull-aparts

Station 2:

– 12 (6/side) half kneeling landmine presses

– 12 alternating banded psoas marches

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 sandbag squats
• 3 kip to knee tucks, hanging knee raise, or lemon squeezes

*Increase reps by 3 every set.

 

PerformanceA) E2.5MOM x 6 sets

– 2 back squats @ 87.5%

*This is a little lighter than last week.

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 front squats (135/95)
• 3 toes to bar

*Increase reps by 3 every set.

 

Saturday 7/6

Fitness

Every 6 minutes x 6 sets (3 each):

Station 1

– 400 or 300m run

– 3 rounds

• 6 box jumps w/ step down or step-ups
• 8 KB swings

 

Station 2

– 500/400m row

– 3 rounds

• 6 strict pull-ups
• 8 push-ups

 

Performance

Every 6 minutes x 6 sets (3 each):

Station 1

– 400m run

– 3 rounds

• 6 box jumps w/ step down (24/20”)
• 8 KB swings (70/44)

 

Station 2

– 500/400m row

– 3 rounds

• 6 pull-ups
• 8 shoulder to overhead (115/75)

 

Sunday 7/7

8am Endurance

10-12pm Open Gym

New shirts are in and they’re selling fast! Get yours today by purchasing one online HERE or at the gym on the kiosk (or with the help of a coach). A huge thanks goes out to Rob Daffin for help with the design!

Performance and Fitness programming is dropping today. Read more about the difference between the two tracks HERE.

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Monday 6/24

Performance

A) E2M x 3 sets:

– 1 clean pull + 1 (squat)  clean + 1 front squat + 1 split jerk @ 65-75%

+

E2M x 3 sets:

– 1 (squat) clean + 1 front squat + 1 split jerk @ 75-85%

+

E2M x 3 sets:

– 1 squat clean + 1 split jerk @ 85-90+%

 

B) AMRAP in 5 minutes:

– 10 box jumps w/ step down (24/20”)

– 10 push press (115/75)

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses (50/35)

– 15 air squats

R2M

AMRAP in 5 minutes:

– 10 pull-ups

– 10 front rack reverse lunges (115/75)

 

Fitness

A) E3MOM x 6 sets:

– 6 front squats (building

– 8/side DB half kneeling presses

– 10 banded face pulls

 

B) AMRAP in 5 minutes:

– 5 DB box step overs

– 10 DB push press

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses

– 15 air squats

R2M

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 goblet hold reverse lunges

 

Tuesday 6/25

Performance

A) E3MOM x 6 sets – bench press

– 2 @ 88-90%

Alternate after each set (3 each) –

Station 1: 8/side bent over DB/KB rows

Station 2: 12-15 bent over DB reverse laterals

 

B) 12 min AMRAP:

– 1200m run, in remaining time

• 10 KB swings (70/44)
• 10/7 HR push-ups

 

Fitness

A) E3MOM x 6 sets

– 6 bench press @ 2111 tempo

Alternate after each set (3 each) –

Station 1: 8/side bent over DB/KB rows

Station 2: 12-15 bent over DB reverse laterals

 

B) 12 min AMRAP:

– 1200m run, in remaining time

• 10 KB swings
• 10/7 HR push-ups

 

Wednesday 6/26

Performance

A) E2.5MOM x 6 sets

– 2 back squats @ 90%

 

B) 4 rounds for time:

– 500/400m row

– 15-12-9-6 deadlifts (225/155)

– 45-36-27-18 double unders

 

Fitness

A) E2.5MOM x 6 sets

– 5 back squats @ 30X1 tempo

 

B) 4 rounds for time of:

– 500/400m row

– 10 double KB deadlifts

– 30 single unders

 

Thursday 6/27

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-2 strict press

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 double DB hang power cleans (50/35)

– 4 DB facing burpees

 

Fitness

A) E2.5MOM x 5 sets:

– 10-8-6-4-4 strict press (building)

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run (scale to hill run) or 200/150m row

– 8 double DB hang power cleans (50/35)

– 4 burpees

 

Friday 6/28

Performance

1. A) EMOM x 20-30 min

– 1 power snatch @ 115/75

– 2 overhead squats

– 3 toes to bar (or 1 bar muscle-up)

– 4 ring dips

RX+ use 135/95.

 

B) For quality:

– 100 hollow rocks

 

Fitness

A) EMOM x 20-30 min

– 4 alternating DB snatches

– 3 goblet squats

– 4 hanging knee raises

– 3 push-ups

 

B) For quality:

– 100 foot anchored strict abmat sit-ups

 

Saturday 6/29

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 6/30

8am Endurance

10-12pm Open Gym