A) E2MOM x 6 sets:
– 5 x box squats @ 70-75%
*Absolutely no rocking. Keep weight in heels with a widened stance.
*Weight should be about the same across all sets and slightly heavier than last week.
B) 10 to 1 reps of:
– thrusters 95/65
*Each set of thrusters is followed by 30 double unders.
C) 3 sets of:
– 10 clamshells / side
– 10 powell raises / side
This week’s well-being practice is titled “Appreciations”. Every day of the week, the goal is to pick a person in your life and write down what you appreciate about them. You also have to pick something about yourself that you appreciate.
True appreciation isn’t ever about true or false. It’s about acknowledging the things about you and others that you want to see more of in yourself, them, and the world. More than just positive thinking, our appreciations are grounded in the things you see, feel, experience, and know about yourself and others.
This doesn’t have to be shared with the person you pick. This is more about you than anything. Please watch the short video for more information on Appreciations.
Monday 2/5
A) E2MOM x 6 sets:
– split jerk
Set 1&2: 3 reps @ 65-75%
Set 3&4: 2 reps @ 75-85%
Set 5&6: 1 rep @ 85-95%
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 2
B) E2M x 3 sets:
– 6 x UB TnG power snatches
*Build as you go. Work on efficient movement.
C) 5 rounds for time of:
– 10 toes to bar
– 8 shoulder to overhead (135/95)
– 6 burpees over the barbell
Tuesday 2/6
A) E2MOM x 6 sets:
– 5 x box squats @ 70-75%
*Absolutely no rocking. Keep weight in heels with a widened stance.
*Weight should be about the same across all sets and slightly heavier than last week.
B) 10 to 1 reps of:
– thrusters 95/65
*Each set of thrusters is followed by 30 double unders.
C) 3 sets of:
– 10 clamshells / side
– 10 powell raises / side
Wednesday 2/7
A) Every 90 seconds x 3 sets:
Station 1
Station 2
Station 3
B) For time:
– Run 800m
– 40 RKB swings (53/35)
– Row 1000/800m
– 40 RKB swings
– Run 800m
Thursday 2/8
A) E2MOM x 4 sets each (8 sets total):
Station 1: 8 x close grip bench press @ 20X1 (50-60%)
Station 2: 8 x supinated bent over BB row
B) E2MOM x 4 sets each (8 sets total):
Station 1: 10 Romanian deadlifts @ 20X1 (50-60%)
Station 2: 10 x kneeling DB/KB overhead press
C) 3-4 sets AFAP:
– sled drag down and back (heavy but fast pace)
– 8 burpees AFAP
– 20 sec all out row
R2-3M between sets
Friday 2/9
A) E2MOM x 8 sets
– 2 front squats
*Start at heaviest weight from last week’s 3’s.
B) 4-6 sets:
– 500m row @ 90%
R2M
*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets.
C) 3 sets for quality:
– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)
– 3 dragon flags (6 sec descent)
Saturday 2/10
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 2/11
8am Endurance
A) E2MOM x 6 sets:
– split jerk
Set 1&2: 3 reps @ 65-75%
Set 3&4: 2 reps @ 75-85%
Set 5&6: 1 rep @ 85-95%
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 2
B) E2M x 3 sets:
– 6 x UB TnG power snatches
*Build as you go. Work on efficient movement.
C) 5 rounds for time of:
– 10 toes to bar
– 8 shoulder to overhead (135/95)
– 6 burpees over the barbell
A) E2MOM x 6 sets
– 3 front squats
*Start at heaviest weight from last week’s 4’s.
B) 3 min @ 90%
– 500/400m row
– AMRAP wallballs in remaining time
R2M
3 min @ 90%
– 400m run
– AMRAP burpee DB box step ups
R2M x 2 sets total (each piece twice)
A) EMOM x 4 sets each (8 sets total):
Station 1: 10 x close grip bench press @ 20X1 (45-55%)
Station 2: 10 x supinated bent over BB row
B) EMOM x 4 sets each (8 sets total):
Station 1: 10 Romanian deadlifts @ 20X1 (45-55%)
Station 2: 10 x kneeling DB/KB overhead press
C) 3-4 sets AFAP:
– hand over hand sled pull x 1 length
– box push x 1 length
R2-3M
A) Every 90 seconds x 3 sets:
Station 1
L3: ring MU x 3-5 reps
L2: 6-10 strict ring pull-ups + 6-10 strict ring dips
L1: 6-10 x banded supinated pull-ups + 6-10 dips
Station 2
L3: handstand walk x 30-50 feet
L2: handstand walk practice with partner (split 45s/45s)
L1: handstand wall hold (practice taking one leg off)
Station 3
L2: L-sit x 30 – 45 sec accumulation
L1: High knee hold on boxes x 30-45 sec accumulation
B) 3 rounds for time @ 90%:
– 400m run
– 20 alternating DB snatch (50/35ish)
– 10 toes to bar
R60S
C) 3 sets for quality:
– 1 lap double KB front rack walk (slow)
– 8 banded YTWs
A) E2MOM x 5 sets:
– 5 x box squats @ 65%
*Absolutely no rocking. Keep weight in heels with slightly widened stance.
B) E3MOM x 4-6 sets
– 250/200m row
– 30 double unders
– 8 DB/KB front rack walking lunges (50/35ish)
Week 2 of the Whole Life Challenge is underway and with that comes a new well-being practice. This week we will incorporate the morning routine. Whether you choose to exercise, mobilizing, reading, journaling, or meditation, make sure you do something for yourself for at least 10 minutes each morning before getting pulled into the next obligation. When you make time for yourself first you set the tone for the day ahead.
Monday 1/29
A) E2MOM x 5 sets:
– 2 x split jerks
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 1
B) E2M x 3 sets:
– 6 x UB power clean + push jerk
*Build as you go. Work on efficient movement.
C) 10 to 1 reps for time:
– pull-ups
– push ups
– KB swings (70/44)
Tuesday 1/30
A) E2MOM x 5 sets:
– 5 x box squats @ 65%
*Absolutely no rocking. Keep weight in heels with slightly widened stance.
B) E3MOM x 4-6 sets
– 250/200m row
– 30 double unders
– 8 DB/KB front rack walking lunges (50/35ish)
Wednesday 1/31
A) Every 90 seconds x 3 sets:
Station 1
Station 2
Station 3
B) 3 rounds for time @ 90%:
– 400m run
– 20 alternating DB snatch (50/35ish)
– 10 toes to bar
R60S
C) 3 sets for quality:
– 1 lap double KB front rack walk (slow)
– 8 banded YTWs
Thursday 2/1
A) E2MOM x 3 sets each (6 sets total):
Station 1: 10 x close grip bench press @ 20X1 (45-55%)
Station 2: 10 x supinated bent over BB row
B) E2MOM x 3 sets each (6 sets total):
Station 1: 10 Romanian deadlifts @ 20X1 (45-55%)
Station 2: 10 x kneeling DB/KB overhead press
C) 3-4 sets AFAP:
– hand over hand sled pull x 1 length
– box push x 1 length
R2-3M
Friday 2/2
A) E2MOM x 6 sets
– 3 front squats
*Start at heaviest weight from last week’s 4’s.
B) 3 min @ 90%
– 500/400m row
– AMRAP wallballs in remaining time
R2M
3 min @ 90%
– 400m run
– AMRAP burpee DB box step ups
Saturday 2/3
8am Masters
9am CrossFit
10am Intro To CrossFit
Sunday 2/4
8am Endurance