Monday 9/10

A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo

*Start at 60% and build to a heavy set without breaking tempo.

 

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 pull-ups

 

*20 min cut-off.

 

Sweat

2 sets…

3 min AMRAP

– 150m row

– 10 DB push press

– 10 lunges

R90S

3 min AMRAP

– hill run

– 10 sit-ups

– 10 ring rows

R90S

 

Tuesday 9/11

A) E2.5M x 5 sets:
– TnG power clean cluster 1.1.1

R10S between cluster. All sets at or above heaviest weight you achieved last week with 2s.

 

B) 10 minute AMRAP:

– 3 power clean and jerk (135/95, 115/75, 95/65, 75/55)

– 3 burpee box jump overs

– 6 power clean and jerk

– 6 burpees box jump overs

– 9, 12, 15 (reps keep ascending by 3)

 

C) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)

 

Masters

A) E2.5M x 5 sets:

– 6 deadlifts

– 8 seated DB overhead press

– 8/side bent over KB row

*Deadlifts should be tougher than last week.

 

B) 10 minute AMRAP:

– 2 DB hang power clean and press

– 2 box step ups

– 4 DB hang power clean and press

– 4 box step ups

6, 8, 10 (reps keep ascending by 2)

 

Wednesday 9/12

A) 2 sets total @ 90% pace…

2 minutes:

– 250/200m row

– Max alternating DB snatch in remaining time

R1M

2 minutes:

– 200m run

– Max double unders in remaining time

R1M

2 minutes:

– 250/200m row

– Max toes to bar in remaining time

R1M

2 minutes:

– 200m run

– Max box jump overs in remaining time (24/20”)

R1M

2 minutes:

– 500/400m row

– Max sandbag front squats in remaining time

R6M, then repeat for same reps

 

B) 2-3 sets for time:

– 16 alternating DB death march

– 16 reverse snow angels

 

Sweat

1 min row for calories

1 min box step ups (add weight if needed)

1 min medball sit-up + Russian twist (R+L)

1 min 5 elevated push-ups + 5 ring rows

1 min rest

X 3 sets total

 

Thursday 9/13

A) E2M x 8 sets:

– 3 position snatch (high hang, hang, 2’ below knee)

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 8 hang power snatches

3: 10 front rack reverse lunges*

 

RX: 95/65

Scaled: 75/55, 65/45, 55/35

*Use KB/DB in goblet hold if reverse lunges are beyond capacity.

 

Friday 9/14

A) Every 3 minutes x 4 sets:

– 8 strict overhead press @ 2011

– 8 BB RDLs @ 2011

– 10-16 V-ups

 

B) 3 sets for quality:

– 1 lap farmers carry (heavy, regular speed)

– 1 length hand over hand horizontal sled pull

– 20 handed psoas marches + 10 banded glute bridges w/ pause

– 8/side half kneeling diagonal woodchoppers

 

 

Saturday 9/15

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/16

8am Endurance

10-12pm Open Gym

 

We are rolling out a new 30 minute “fast class” this coming Monday that is open to all current members and non-members alike. It will be free for non-members throughout the rest of September and included in all current memberships.

What is SWEAT?

Sweat is a 30 minute fast class incorporating more cardio-centric interval training designed to burn calories without the barbell or heavy weights. Sweat is perfect for those of all fitness levels!

If you have a friend who might be interested in Sweat, have them sign up for a free membership HERE.

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Monday 9/3 (Labor Day) – 9am class only

“The Dallas Five”

5 minutes of:

• Burpees

R1M

Then, 5 minutes of:

• 7 deadlifts, 155/105 lb.
• 7 box jumps, 24/20-in. Box

R1M

Then, 5 minutes of:

• Turkish get-ups, 40/30-lb. Dumbbell

R1M

Then, 5 minutes of:

• 7 snatches, 75/55 lb.
• 7 push-ups

R1M

Then, 5 minutes of:

• Rowing (calories)

 

Tuesday 9/4

A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2

R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)

– 7 toes to bar

*Pick a weight that is tough but you can keep unbroken with.

Masters

A) Every 2.5 minutes x 4 sets

– 8 deadlifts

– 8/side single arm DB overhead press

– 4/side single arm ring rows w/ reach

B) Every 3 minutes x 4-6 sets:

– 200m run or 200/150m row

– 5/side DB hang clean and jerk

– 7 sit-ups or hanging knee raises

*Pick a weight that is tough but you can keep unbroken with.

 

Wednesday 9/5

3 minutes:

– 500/400m row

– Max RKB swings in remaining time (70/44)

R1M

3 minutes:

– 400m run

– Max double unders in remaining time

R1M

3 minutes:

– 500/400m row

– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)

R1M

3 minutes:

– 400m run

– Max box jump overs in remaining time (24/20”)

R1M

3 minutes:

– 500/400m row

– Max DB snatch in remaining time (55/35ish)

R1M

3 minutes:

– 400m run

– Max wallballs in remaining time (20/14)

*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.

 

Thursday 9/6

A) Every 3 minutes x 3 sets:

– 10 strict overhead press @ 2011

– 10 BB RDLs @ 2011

– 20 medball Russian twists from hollow position

B) EMOM x 3 sets

1: 12/9 cal row

2: 15 wall balls

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 12 KB swings (70/44)

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 9 burpees

RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.

Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.

 

Friday 9/7

A) Every 5 minutes x 3 sets:

– 16 front rack reverse lunges

– 6-12 strict handstand push-ups

– 6-12 strict supinated pull-ups

*Lunges should be at or heavier than last week’s heaviest set.

B) 3 sets for quality of:

– 1 length x seated hand over hand vertical sled pull

– 10 double KB iso front squats @ 3030 tempo

– 1 lap/arm suitcase carry

– 10 medball hamstring curls @ 3030 tempo

 

Saturday 9/8

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/9

8am Endurance

10-12pm Open Gym