Monday 5/6

A) E3MOM x 6 sets – back squat

Set 1: 5 @ RPE 10

Sets 2-6: 5 back squats @ 90% of set 1

 

B) 5 rounds for time:

– 5 power cleans (185/125)

– 10 burpees over the barbell

 

Tuesday 5/7

A) E2MOM x 8 sets

– 1 push press + 2 split jerk

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 shoulder to overhead (115/75)

3: 12 alternating farmers hold walking lunges (tough)

 

*RX+ row 15/12 and use 135/95.

 

Wednesday 5/8

A) Every 8 minutes x 4-5 sets:

– 400m run

– 21 KB swings (53/35)

– 15 wallballs (20/14)

– 9 DB burpees (35/25ish)

 

B) 3 sets for quality:

– 5/side back elevated glute bridges w/ 5 sec pause

– 10 BB ab wheel roll-outs

 

Thursday 5/9

A) E2.5M x 5 sets – deadlift

– 4 deadlifts @ 75-80%

 

B) E6M x 4 sets

– 500/400m row

– 20 alternating DB snatch (50/35ish)

– 20/15 perfect push-ups

 

Friday 5/10

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean

*Build to a tough set.

 

B) 3 sets:

– 8/side double KB front rack rear foot elevated split squats

– 16 alternating DB strict presses

– 8/side bent over DB row

 

C) 3 sets:

– 10-12 BB/DB skullcrushers

– 10-12 seated DB curls

– 10-12 DB lateral raises

 

Saturday 5/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/12

8am Endurance

10-12pm Open Gym

Our Kipping, Toes To Bar, & Butterfly Pull-Up Seminar is this Saturday at 10am! It will be 2 hours in duration and is only $10. Sign up HERE.

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Monday 4/29

A) EMOM x 10 sets:

– 1 push press

*Start at weight for last week’s toughest set of 2.

 

B) Three sets for max reps of:

– 60 seconds of DB box step overs (55/35, 20/16″)

– 60 seconds of strict handstand push-ups

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

C) 3 sets for quality:

– 8-10 bent over BB rows

– 12-15 banded face pulls

– 6/let single leg elevated glute bridge w/ 5 sec pause (on bench)

 

SWEAT

Three sets for max reps of:

– 60 seconds of DB box step overs

– 60 seconds of bike for calories

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

Tuesday 4/30

A) At 0:00

3 rounds for time:

– 20/15 cal row

– 16 wall balls

– 12 toes to bar

At 10:00

– Run 800m

– in remaining time until 18:00 perform burpee box jump overs (24/20”)

At 20:00

3 rounds for time:

– 20/15 cal row

– 16 KB swings (53/35)

– 12 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Masters

A) At 0:00

3 rounds for time:

– 15/12 cal row

– 12 wall balls

– 9 hanging knee tuck

At 10:00

– Run 600 or 800m (sub 2k on bike

– in remaining time until 18:00 perform burpee box step-ups (24/20”)

At 20:00

3 rounds for time:

– 15/12 cal row

– 12 KB swings

– 9 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Wednesday 5/1

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ 84-88%

Sets 2-6: 4 @ 90% of set 1

 

B) 10 min AMRAP:

– 30 double unders

– 10 alternating DB snatches (50/35ish)

– 4 overhead DB reverse lunges (2/arm)

 

C) 3 sets for quality:

– 8-12 slide hamstring curls

– AMRAP close grip push-ups (-1)

 

SWEAT

8 min AMRAP

– 150m row

– 8 double KB deadlifts

– 8 push-ups (elevated if needed)

R4M

8 min AMRAP

– 300m bike

– 8 alternating DB snatches

– 8 goblet hold reverse lunges

 

Thursday 5/2

1. A) E2MOM x 8 sets:

– 1 hang clean + 1 power clean + 2 front squats

 

1. B) 3 rounds for time:

– 400m run

– 8 front squats

– 12 ring dips

 

*Barbell comes from the floor. Use approximately 75% of 1RM front squat weight.

*RX+ perform 4 ring muscle ups instead of dips.

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 30 sec/side side plank

 

Masters

A) E2MOM x 4 sets each (alternate stations every 2 minutes)

Station 1: 8/side weighted step up

Station 2: 8/side landmine press

 

B) 3 rounds for time:

– 400m run

– 8 double KB front squats

– 12 elevated push-ups

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 20 sec/side side plank

 

Friday 5/3

A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 10

Sets 2-6: 5 @ 82%

Alternate stations after each set (3 each)

Station 1: 10 L-seated band rows

Stations 2: 5 weighted pull-ups or 2-3 negative pull-ups

 

B) 3 sets for quality:

– 30 seconds front loaded march

– bent over hand over hand sled pull

 

C) 3 sets for quality:

– 20 front rack KB weighted walking lunges AHAP

– 12-15 overhead BB extensions

 

SWEAT

4 rounds for time:

– 400m run, row or 800m bike

– 15 wallballs

– 12 foot anchored sit-ups

– 9 pull-ups

 

Saturday 5/4

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Kipping Seminar

 

Sunday 5/5

8am Endurance

10-12pm Open Gym