A) Gymnastics mini-cycle
Every 90 sec x 3 sets total
Station 1:
L1 – 60 sec max 10ft handstand walk
L2 – 20-30 wall facing handstand elbow/shoulder taps
L3 – 20-30 wall facing handstand weight rocks/hold
Station 2:
– bent over BB supinated row @ 3011 tempo
Station 3:
– 20 alternating double KB front rack box step-ups
B) 4 rounds for time:
– 400m run
– 20 RKB swings (53/35)
– 15/12 HR push-ups
A) E2MOM x 5 sets:
– 5 push press
*Start at 90% of 1RM strict press and build to a tough set.
B) E4MOM x 4-6 sets:
– 12/19 cal row
– 10 deadlifts (135/95, 115/75, 95/65)
– 8 hang power cleans
– 6 shoulder to overhead
Rx+ use 155/105.
You’ll see something a bit different in how our programming is laid out week to week this next month. Instead of a 5 day cycle where you see the the same movements on the same day of each week we are moving to a 6 day cycle in hopes to give a bit more variety to those who can only make certain days. For example, our squat cycle is on Monday of this week but won’t come around again until Tuesday or Wednesday of next week. You will also see a few days here and there that are designed to work on skills (like handstands this Wednesday). We are going to try this new layout over the month of April and reassess. Let us know what you think!
Monday 3/25
A) E3MOM x 5 sets – back squat
Set 1: 6 @ RPE 9-10
Sets 2-5: 6 @ 90% of set 1
B) 12 min AMRAP:
– 3 strict handstand push-ups
– 6 strict pull-ups
– 12 wallballs
*Scale HSPU with 35lb plate and abmat.
C) 3 sets for quality:
– 8 Chinese rows @ 2111 tempo
– 12 V-ups
Tuesday 3/26
A) E2MOM x 5 sets:
– 5 push press
*Start at 90% of 1RM strict press and build to a tough set.
B) E4MOM x 4-6 sets:
– 12/19 cal row
– 10 deadlifts (135/95, 115/75, 95/65)
– 8 hang power cleans
– 6 shoulder to overhead
Rx+ use 155/105.
Wednesday 3/27
A) Gymnastics mini-cycle
Every 90 sec x 3 sets total
Station 1:
L1 – 60 sec max 10ft handstand walk
L2 – 20-30 wall facing handstand elbow/shoulder taps
L3 – 20-30 wall facing handstand weight rocks/hold
Station 2:
– bent over BB supinated row @ 3011 tempo
Station 3:
– 20 alternating double KB front rack box step-ups
B) 4 rounds for time:
– 400m run
– 20 RKB swings (53/35)
– 15/12 HR push-ups
Thursday 3/28
A) E3.5MOM x 5 sets – deadlift
Set 1: 5 @ 82-86%
Sets 2-5: 5 @ 92% of set 1
*After every set perform 8 glute bridge DB bench press @ 2111 tempo.
B) 3 sets for quality:
– heavy sled drag down and back (forward/reverse)
– 8/side half kneeling landmine presses
C) 3 sets for quality:
– 6-8 strict toes to bar
– DB 21 gun salute
– AMRAP close grip push-ups
Friday 3/29
A) Every 3 minutes x 3 sets:
– TnG power snatch clusters 3.3.3
*Build to a tough but technically sound set
B) For time:
– 500/400m row
– 15 overhead squats (95/65, 75/55, 65/45)
– 15 burpees over the bar
– 500/400m row
– 12 overhead squats
– 12 burpees over the bar
– 500/400m row
– 9 overhead squats
– 9 burpees over the bar
C) 3 sets for quality:
– 12-15 DB/BB skull crushers
– 12-15 DB reverse lateral raises
– 12/15/side single sided glute bridges
Saturday 3/30
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 3/31
8am Endurance
10-12pm Open Gym
A) E3MOM x 5 sets – back squat
Set 1: 6 @ RPE 9-10
Sets 2-5: 6 @ 90% of set 1
B) 12 min AMRAP:
– 3 strict handstand push-ups
– 6 strict pull-ups
– 12 wallballs
*Scale HSPU with 35lb plate and abmat.
C) 3 sets for quality:
– 8 Chinese rows @ 2111 tempo
– 12 V-ups
A) EMOM x 6 sets:
– thruster from floor
*Build to a tougher weight.
B) OPEN WORKOUT 19.5
-33-27-21-15-9 reps for time of:
– thruster (95/65)
– chest to bar pull-up
*20 minute time cap.
A) E3.5MOM x 5 sets:
Set 1: 6 bench press @RPE 10
Sets 2-5: 6 bench press @ 7.5% less than set 1
*After every set perform 6 weighted pull-ups or 3 negative pull-ups.
B) For time w/ a cap of 12 minutes:
– 50 burpees over the bar
– 50 front-racked alternating reverse lunges (95/65)
– 50 push presses
– 50 toes to bar
Time Cap = 12 minutes
A) E3MOM x 5 sets
– 6 deadlifts @ 80%
*After every set perform 3 seated box jumps (be explosive)
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 6 box jump overs (24/20”)
*Goal is to try and increase pace each set.
Join us for the final Friday Night Lights with workout 19.5 this Friday night from 5:30-7PM. Afterwards we’lll be celebrating the end to the 2019 Open by heading across the street to White Rock Ale House for some food, drinks, and fun! Everyone’s invited!
Monday 3/18
A) E3MOM x 5 sets
– 6 back squats @ 80%
B) AMRAP in 15 minutes
“Strict Cindy”
– 5 strict pull-ups
– 10 chest to ground push-ups
– 15 air squats
C) 3 sets for quality:
– 30 sec accumulated L-sit
– 20 band pull-aparts
– 10/side banded clamshells
Tuesday 3/19
A) EMOM x 5 sets
– 2 clean + 1 jerk @ 55-65%
+
E2MOM x 5 sets
– 1 clean + 1 jerk @ 75, 80, 85, 90, 95%
B) Every 5 minutes x 5 sets for max volume load:
– 500m row
– 5 TnG power clean + push jerk
*Goal is to move the most amount of weight over 20 minutes while keeping reps TnG. You can increase or decrease load between rounds. Reps only count if they are TnG. Also, sets of C&Js only count if you increase speed on rower from previous round.
Wednesday 3/20
A) E3MOM x 5 sets
– 6 deadlifts @ 80%
*After every set perform 3 seated box jumps (be explosive)
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 6 box jump overs (24/20”)
*Goal is to try and increase pace each set.
Thursday 3/21
A) E3.5MOM x 5 sets:
Set 1: 6 bench press @RPE 10
Sets 2-5: 6 bench press @ 7.5% less than set 1
*After every set perform 6 weighted pull-ups or 3 negative pull-ups.
B) For time w/ a cap of 12 minutes:
– 50 burpees over the bar
– 50 front-racked alternating reverse lunges (95/65)
– 50 push presses
– 50 toes to bar
Time Cap = 12 minutes
Friday 3/22
OPEN WORKOUT 19.5
Saturday 3/23
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 3/24
8am Endurance
10-12pm Open Gym