A) 4 sets:
– 6 Romanian deadlifts @ 3011
– R30S
– 8-10 DB bent over rows/ side @ 2011
– R30S
– L-sit x 30-45 sec accumulated
– R90S
B) 3-4 sets for efficiency:
– box push x 1 length
– hand over hand sled pull x 1 length
– 20 seated hamstring curls with band
– 20 hollow rocks
A) Every 3 minutes, for 12 minutes (4 sets):
– 20 Dumbbell Walking Lunges (heavy)
– 20/15 Ring Dips
B) E3MOM x 12-18 min (4-6 sets):
– 15 RKB swings (70/53)
– 20 wallballs (20/14)
– 30 double unders
A) 8 minutes to build to a heavy power clean + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
B) E3MOM x 9 minutes (3 sets)
– 6-8 TnG ground to overhead
*Use a power clean + push jerk and work on barbell cycling.
*Use a weight heavier than last week but stay UB.
C) 4 rounds for time:
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 12 toes to bar
Happy Halloween! Try not to go crazy on that candy and don’t be a ghost at the gym this week. (see what I did there?)
When people come to me asking about what they can be doing outside the gym to improve their workouts or just get the most out of our programming, the first thing I usually ask them is how much sleep they typically get. Are you getting enough sleep? If not check out these 9 tips on how to get more rest!
Monday 10/31
A) E3MOM x 12 min (4 sets)
– 3-4 front squats
*5-10 lbs heavier than 10/25 (80-85%)
B) EDCF Capacity Test (the re-test)
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
Tuesday 11/1
A) 8 minutes to build to a heavy power clean + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
B) E3MOM x 9 minutes (3 sets)
– 6-8 TnG ground to overhead
*Use a power clean + push jerk and work on barbell cycling.
*Use a weight heavier than last week but stay UB
C) 4 rounds for time:
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 12 toes to bar
Wednesday 11/2
A) Every 3 minutes, for 12 minutes (4 sets):
– 20 Dumbbell Walking Lunges (heavy)
– 20/15 Ring Dips
B) E3MOM x 12-18 min (4-6 sets):
– 15 RKB swings (70/53)
– 20 wallballs (20/14)
– 30 double unders
Thursday 11/3
A) 4 sets:
– 6 Romanian deadlifts @ 3011
– R30S
– 8-10 DB bent over rows/ side @ 2011
– R30S
– L-sit x 30-45 sec accumulated
– R90S
B) 3-4 sets for efficiency:
– box push x 1 length
– hand over hand sled pull x 1 length
– 20 seated hamstring curls with band
– 20 hollow rocks
Friday 11/4
A) E3MOM x 15 min
– 6 push press
*Sets 3-5 heavier than 10/20.
B) For time:
– Row 1000/800m
– 30 shoulder to overhead (115/75)
– Run 800m
Saturday 11/5
8am Masters
9am CrossFit
10am Barbell – Snatch
Sunday 11/6
8am Endurance
A) E3MOM x 12 min (4 sets)
– 3-4 front squats
*5-10 lbs heavier than 10/25 (80-85%)
B) EDCF Capacity Test (the re-test)
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)