Programming Overview: Nov. 6-12

Screenshot 2018-11-05 at 2.28.51 PM


 

Monday 11/5

A) E2MOM – Back squat

Set 1: 5@60%

Set 2: 3@70%

Set 3: 5@65%

Set 4: 3@75%

Set 5: 5@70%

Set 6: 3@80%

 

B) 2 rounds for time:

– 800m run

– 42 KB swings (53/35)

– 24 pull-ups

 

C) 3 sets for quality of:

– 8/side single leg DB Romanian deadlifts

– 8/side DB shoulder external rotations

 

Tuesday 11/6

A) E2MOM x 8 sets:

– 2 TnG squat cleans

*Build heavier than last week’s 3s.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 6-8 DB hang squat clean thrusters

3: 4-8 burpee box jump overs (24/20”)

 

Wednesday 11/7

A) E2MOM x 6 sets

– 5-5-3-3-2-2 overhead strict press

– switch every other set for 3 sets each

  • 3 weighted or negative pull-ups
  • 8 V-ups or lemon squeezes

 

B) Every 2 minutes x 3 sets

Station 1: 200, 300 or 400m run

Station 2: 15-30 dips

Station 3: 15-30 toes to bar

Station 4: 8-10 renegade rows

Renegade row = R row + push-up +  L row + push-up

 

Thursday 11/8

A) E2MOM – Back squat

Set 1: 3@70%

Set 2: 1@80%

Set 3: 3@75%

Set 4: 1@85%

Set 5: 3@80%

Set 6: 1@90%

Set 7: 5@70%

 

B) 8 min AMRAP:

– 150/125m row

– 10 alternating DB snatches (55/35ish)

– 10 abmat sit-ups

R4M

8 min AMRAP:

– 30 double unders

– 8 perfect push-ups

– 10 prisoner lunges

 

Friday 11/9

A) E2MOM – Bench press

Set 1: 5@65%

Set 2: 5@70%

Set 3: 3@75%

Set 4: 3@80%

Set 5: 2@85%

Set 6: 2@90%

 

B) 3 sets for quality:

– 6 snatch grip deadlifts – start at 55% 1RM deadlift

– 10 DB lat pull-overs

– 20 tricep push-downs

 

C) 3 sets for quality:

– 10 DB rear lateral raises

– 20 alternating DB curls (heavy)

– 10 sumo stance good mornings

 

Saturday 11/10

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/11

8am Endurance

10-12pm Open Gym

A) E2MOM – Back squat

Set 1: 5@60%

Set 2: 3@70%

Set 3: 5@65%

Set 4: 3@75%

Set 5: 5@70%

Set 6: 3@80%

 

B) 2 rounds for time:

– 800m run

– 42 KB swings (53/35)

– 24 pull-ups

 

C) 3 sets for quality of:

– 8/side single leg DB Romanian deadlifts

– 8/side DB shoulder external rotations

A) E2MOM

– bench press

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 75%

Set 4-6: 3 @ 82.5%

Set 7: 5 @ 80%

Set 8: 10 @65%

 

B) 3 sets for quality:

– 10 BB Romanian deadlifts (tough but perfect)

– 10 DB lat pull-overs

– 10-15 close grip push-ups

 

C) 3 sets for quality:

– 20 DB hammer curls

– 20 banded pull-aparts

 

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 80%

Set 5: AMRAP @ 85%

 

B) For time:

– 300m run

– 30 DB snatches (55/35ish)

– 30 DB goblet hold reverse lunges

– 30 box jumps + step down (24/20”)

– 30/24 cal row

– 30 box jumps + step down

– 30 DB goblet hold reverse lunges

– 30 DB snatches

– 300m run

 

C) 3 sets for quality:

– 10 reverse flys w/ pause (no swing)

– 16 elevated psoas marches

 

Happy Halloween!

A) E2MOM x 6 sets

– 5-5-5-3-3-3 overhead strict press

– switch every other set for 3 sets each

  • 8/side bent over DB rows
  • 8 V-ups or lemon squeezes

 

B ) 12 min AMRAP:

– 200m run

– 5 deadlifts @ 70%

– 7 toes to bar

– 35 double unders

 

C) 3 sets for quality:

– 10 banded tricep push-downs

– 10 dips

– 10 BB curls

 

Programming Overview: Oct. 29 – Nov. 4

Screenshot 2018-10-29 at 7.23.04 AM

Screenshot 2018-10-29 at 7.24.31 AM

We had three teams compete in the scaled division of the Triple Threat team competition this past Saturday with our ladies team taking first place! Way to put on a show ladies!


 

Monday 10/29

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 80%

Sets 4-6: 2 @ 85%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 8 thrusters (95/65)

– 12 KB swings (53/35)

 

*Rx+ use 115/75 BB and 70/44 KB

 

Tuesday 10/30

A) Every 2 minutes x 6 sets:

– 3 TnG squat cleans

*Goal is to work heavier than last week’s 5s.

 

B) Every 6 minutes x 3-4 sets:

– 400m run

– 6 power clean + jerk

– 8 pull-ups

– 10 burpees over the barbell

 

*Pick a weight for C&J that is tough but unbroken.

*RX+ perform CTB pull-ups or 3/2 muscle ups

 

Wednesday 10/31 – Happy Halloween!

A) E2MOM x 6 sets

– 5-5-5-3-3-3 overhead strict press

– switch every other set for 3 sets each

  • 8/side bent over DB rows
  • 8 V-ups or lemon squeezes

 

B) 12 min AMRAP:

– 200m run

– 5 deadlifts @ 70%

– 7 toes to bar

– 35 double unders

 

C) 3 sets for quality:

– 10 banded tricep push-downs

– 10 dips

– 10 BB curls

 

Thursday 11/1

  1. A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 80%

Set 5: AMRAP @ 85%

 

  1. B) For time:

– 300m run

– 30 DB snatches (55/35ish)

– 30 DB goblet hold reverse lunges

– 30 box jumps + step down (24/20”)

– 30/24 cal row

– 30 box jumps + step down

– 30 DB goblet hold reverse lunges

– 30 DB snatches

– 300m run

 

  1. C) 3 sets for quality:

– 10 reverse flys w/ pause (no swing)

– 16 elevated psoas marches

 

Friday 11/2

  1. A) E2MOM

– bench press

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 75%

Set 4-6: 3 @ 82.5%

Set 7: 5 @ 80%

Set 8: 10 @65%

 

  1. B) 3 sets for quality:

– 10 BB Romanian deadlifts (tough but perfect)

– 10 DB lat pull-overs

– 10-15 close grip push-ups

– 20 DB hammer curls

– 20 banded pull-aparts

 

Saturday 11/3

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/4

8am Endurance

10-12pm Open Gym

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 80%

Sets 4-6: 2 @ 85%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 8 thrusters (95/65)

– 12 KB swings (53/35)

 

*Rx+ use 115/75 BB and 70/44 KB

A) E2M x 8 sets:
– 1 deadlift
– Switch between:
5-10 ring/box dips
10 DB bicep curls
*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.

B) 3 sets for quality:
– 8/side BB step-ups (knee height)
– 10/side single arm DB bench press
– 20 seated banded hamstring curls

C) 3 sets for quality:
– 10 bent over BB rows
– 20 banded tricep push downs