A) Every 10 minutes x 3 sets
RX:
– 400m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 30/20 cal row
Scaled:
– 200m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 20/15 cal row
*Mix and match to your ability level.
B) 3 sets:
– 20-30 sec bird dog / side
– 20 elevated psoas march
A) E3MOM x 4 sets:
– 5 strict overhead seated press @ 2111
– max effort ring dips @ 2111
– 10 medball hamstring curls @ 2111
B) 6 min AMRAP@ 80-90% pace:
– 8 DB snatch (50/35) – alternating
– 8 ambat sit-ups
– 8 prisoner lunges
R2M x 3 sets
*Goal is to match scores on all three AMRAPs. Start over each set.
Gym PSA: Please DO NOT write on the mats with chalk for everyday workouts. There are times we will break out the chalk sticks (Murph). If you really can’t remember what is written on the board then we will have personal whiteboards for you to use in the near future.
It is hard enough keeping the gym clean with the doors open. This will help immensely. Thank you.
Monday 9/4 – Labor Day (9am Only)
Hero WOD “Whitten”
5 rounds for time:
– 22 Kettlebell Swings (70/53)
– 22 Box Jumps (24/20 in)
– 400m Run
– 22 Burpees
– 22 Wall Ball Shots (20/14 lbs)
*This is a long one. If you need to scale to 4 or 3 rounds then do so.
Tuesday 9/5
A) E3MOM x 3 sets:
– 6 TnG power clean + push jerk
*Use your heaviest weight from last week and stay or build.
*Work on connecting reps efficiently.
B) EMOM x 4-6 sets:
1: 12/9 cal row
2: 20 double unders + 5 shoulder to overhead
3: 8 pull-ups
RX+: 15/12 cal row, 185/125, 3-5/1-3 muscle ups
RX: 155/105, CTB pull-ups or
Scaled I: 135/95
Scaled II: 115/75, 60 single unders
Scaled III: 95/65, 40 single unders
Wednesday 9/6
A) E3MOM x 4 sets:
– 5 strict overhead seated press @ 2111
– max effort ring dips @ 2111
– 10 medball hamstring curls @ 2111
B) 6 min AMRAP@ 80-90% pace:
– 8 DB snatch (50/35) – alternating
– 8 ambat sit-ups
– 8 prisoner lunges
R2M x 3 sets
*Goal is to match scores on all three AMRAPs. Start over each set.
Thursday 9/7
A) Every 10 minutes x 3 sets
RX:
– 400m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 30/20 cal row
Scaled:
– 200m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 20/15 cal row
B) 3 sets:
– 20-30 sec bird dog / side
– 20 elevated psoas march
Friday 9/8
A) E3MOM x 5 sets:
– 5-4-3-3-3 pause front squat @ 32X1
*build to a heavy set of 3. Use the heaviest 5 & 4 from the last two weeks.
B) 3 sets for quality:
– 1 lap BB walk @ 1RM BS weight
– 20 death march – alternating
– 20 hollow rocks
– max effort strict supinated pull-ups
Saturday 9/9
8am Masters
9am CrossFit
10am Barbell/Intro To CrossFit
Sunday 9/10
8am Endurance
A) E3MOM x 3 sets:
– 6 TnG power clean + push jerk
*Use your heaviest weight from last week and stay or build.
*Work on connecting reps efficiently.
B) EMOM x 4-6 sets:
1: 12/9 cal row
2: 20 double unders + 5 shoulder to overhead
3: 8 pull-ups
RX+: 15/12 cal row, 185/125, 3-5/1-3 muscle ups
RX: 155/105, CTB pull-ups or
Scaled I: 135/95
Scaled II: 115/75, 60 single unders
Scaled III: 95/65, 40 single unders
A) E3MOM x 5 sets:
– 4 pause front squat @ 32X1
*start at last week’s heaviest set.
B) 3 sets:
– sled drag down and back (heavy, regular walking pace)
– farmers carry down and back (heavy, walking pace)
C) 3 sets for quality
– 15 DB skull crushers
– 15 DB tate presses
– 15 DB floor presses
*Rest as needed.
*Use a weight that is tough but you can stay UB for all 30 reps.
A) Every 10 minutes x 3 sets
RX:
– 30/20 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box jump-overs (24″/20″)
– 200m run
Scaled:
– 20/15 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box step-ups (24″/20″)
– 200m run
B) 3 sets:
– 10-15 sec straight leg 90 degree hold (each leg)
– 10 supermans with 2 second hold at top
– 10 lemon squeezes
A) E3MOM x 4 sets:
– 5 strict overhead press @ 2111
– 6-8 single arm DB bent over row / side @ 2111
– 10 medball hamstring curls @ 2111
B) 8 min AMRAP@ 80-90% pace:
– 10 RKB swings (70/53, 53/35)
– 10 prisoner reverse lunges
– 30 double unders
R3M
8 min AMRAP:
– 10 RKB swings
– 10 prisoner reverse lunges
– 30 double unders
*Goal is to match output on second AMRAP.
C) 3 sets for quality:
– 15 supine banded pull-aparts
– 20 elevated banded psoas march
*Rest as needed
A) E3MOM x 3 sets:
– 8 TnG power clean + push jerk
*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.
*Work on connecting reps efficiently.
B) E3MOM x 4-6 sets @ 80-90% pace:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 box jump overs (24/20”)
– 6 toes to bar
RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.