A) E2MOM x 5 sets
– 3 back squats @ 85-85+%
*Go up on weight from last week.
B) E5MOM x 3-4 sets:
– 400m run
– 20 wallballs (20/14)
– 15 toes to bar
Author: Ryan Savard
A) E3MOM x 5 sets:
– Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1-2 reps @ 95%
B) 3 sets for quality:
– 10 steps per side KB contralateral lunge
– 30-60 sec feet elevated FLR on rings
– 10-15 dual DB hammer curls
– 6-8 alternating sides strict toes to bar
*Try and use same weight on both KBs for contralateral lunge.
A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
- Level III: 30-50ft handstand walk
- Level II: 20 HS nose and toes shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: Max effort muscle up + 2 dips in 45 sec
- LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
- Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 8 minutes x 3 sets at 80-90% pace:
– 800m run
– 30 RKB swings (70/53)
*Keep times as similar as possible.
A) E3MOM x 5 sets
– 10 DB floor press @ 2111
– 6-8 bent over supinated BB row
– 8-12/side standing banded shoulder flys
B) EMOM x max effort
– Row 8/5 cal and build one calorie per minute until failure
R2M, from failed minute
– Complete 5 burpees to a 6” target and add one burpee per minute until failure
*Score is total completed minutes.
A) E2MOM x 8 sets
– 2 cleans + 1 jerk @ 55-90+%
B) 5 rounds for time:
– 200m run
– 5 power clean and jerks (135/95)
– 30 double unders
*RX+ bump weight to 155/105.
Programming Overview: Aug. 7-13
We are turning 6 years old this month and you know what that means… ANNIVERSARY PARTY!
If you’ve been to one in the past you know we like to get, dare I say it, lit.
More details to come but mark down Saturday, August 26th on your calendars for a day filled with WODs, tacos, beer, games, and the return of the waterslide!
Monday 8/7
A) E2MOM x 5 sets
– 4 back squats @ 80-85%
*Go up on weight from last week.
B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 wallballs
– 9 toes to bar
Tuesday 8/8
A) E2MOM x 8 sets
– 2 cleans + 1 jerk @ 65-90+%
B) 5 rounds for time:
– 200m run
– 5 power clean and jerks (135/95)
– 30 double unders
*RX+ bump weight to 155/105.
Wednesday 8/9
A) E3MOM x 5 sets
– 10 DB floor press @ 20X1
– 6-8 bent over supinated BB row
– 8-12/side standing banded shoulder flys
B) EMOM x max effort
– Row 8/5 cal and build one calorie per minute until failure
R2M, from failed minute
– Complete 5 burpees to a 6” target and add one burpee per minute until failure
*Score is total completed minutes.
Thursday 8/10
A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
- Level III: 30-50ft handstand walk
- Level II: 20 HS nose and toes shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: Max effort muscle up + 2 dips in 45 sec
- LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
- Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 8 minutes x 3 sets at 80-90% pace:
– 800m run
– 30 RKB swings (70/53)
Friday 8/11
A) E3MOM x 5 sets:
– Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1-2 reps @ 95%
B) 3 sets for quality:
– 10 steps per side KB contralateral lunge
– 30-60 sec feet elevated FLR on rings
– 10-15 dual DB hammer curls
– 6-8 alternating sides strict toes to bar
*Try and use same weight on both KBs for contralateral lunge.
Saturday 8/12
8am Masters CF
9am CrossFit
10am Barbell/Open Gym
Sunday 8/13
8am Endurance
A) E2MOM x 5 sets
– 4 back squats @ 80-85%
*Go up on weight from last week.
B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 wallballs
– 9 toes to bar
A) E3MOM x 5 sets:
– deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 90%
B) 3 sets for quality:
– 3-5 atlas stone ground to box (40-48” tall)
– Max effort strict dips (accumulate at least 10 reps)
– 10/side single arm DB cross body RDL
C) 3 sets:
– 1 lap banded partner sprints (AFAP)
*All out. Use black band.