A) E3MOM x 4 sets
Back Squat x 8 @ 75%
*Complete at last week’s weight.
B) Every 3 minutes x 4-7 sets
– 200m run
– 8 double KB thrusters
– 32 double unders
*Pick a weight on KB thrusters that is tough but unbroken.
Author: Ryan Savard
A) Every 5 minutes x 3 sets:
– 8 front squats @ last week’s heaviest set +5%
– 8/side half kneeling DB press @ 2111 tempo
*RPE on squats should be 8-9
B) 4-5 sets, against a 2 minute running clock complete:
– 200m run
– max effort sandbag curtis P’s
R2M
*Curtis P’s: power clean + lunge + lunge + push press
A) 2 total sets of…
6 min AMRAP:
– 8 wallballs (20/14)
– 6 toes to bar
– 4 burpee box jump overs (24/20”)
R3M
6 min AMRAP:
– 8 alternating DB snatches
– 6 goblet hold reverse lunges
– 4 burpee pull-ups
R3M
*Scale burpee pull-ups down: 4 burpees + 4 ring rows
*Scale them up to 2x: 2 burpees + 1 muscle up
B) 3 sets for quality:
– 30 sec flutter kicks
– 20 sec/side side plank
– 10/side banded clam shells
A) E2MOM x 8 sets:
– power snatch + hang power snatch
*Build up to a tough but crisp weight
B) EMOM x 4-6 sets
1: 250/200m or 200/160m row
2: 10 shoulder to overhead (115/75)
3: 6 burpees + 30 double unders
4: rest
RX+ use 135/95 and 50 double unders
Programming Overview: Jan. 14-20
Our 8 Week Strength Course is kicking off next Monday, January 21st, and we still have a few spots left! If you want to buckle down on building a foundation of long lasting strength, this is for you! Check out more information and sign up details HERE.
Monday 1/14
A) E3MOM x 6 sets
Back Squat
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4-6: [email protected]%
B) For time:
– 800m run
– 30 deadlifts 225/155, 185/125, 155/105
– 800m run
– 30 front squats 135/95, 115/75, 95/65
*Weight change happens after deadlifts
Tuesday 1/15
A) E2MOM x 8 sets:
– power snatch + hang power snatch
*Build up to a tough but crisp weight
B) EMOM x 4-6 sets
1: 250/200m or 200/160m row
2: 10 shoulder to overhead (115/75)
3: 6 burpees + 30 double unders
4: rest
RX+ use 135/95 and 50 double unders
Wednesday 1/16
A) 2 total sets of…
6 min AMRAP:
– 8 wallballs (20/14)
– 6 toes to bar
– 4 burpee box jump overs (24/20”)
R3M
6 min AMRAP:
– 8 alternating DB snatches
– 6 goblet hold reverse lunges
– 4 burpee pull-ups
R3M
*Scale burpee pull-ups down: 4 burpees + 4 ring rows
*Scale them up to 2x: 2 burpees + 1 muscle up
B) 3 sets for quality:
– 30 sec flutter kicks
– 20 sec/side side plank
– 10/side banded clam shells
Thursday 1/17
A) Every 5 minutes x 3 sets:
– 8 front squats @ last week’s heaviest set +5%
– 8/side half kneeling DB press @ 2111 tempo
*RPE on squats should be 8-9
B) 4-5 sets, against a 2 minute running clock complete:
– 400m run
– max effort sandbag curtis P’s
R2M
*Curtis P’s: power clean + lunge + lunge + push press
Friday 1/18
A) Every 2.5 minutes x 8 sets:
– 1 deadlift @ 90+%
– 1 bench press @ 90+%
B) 3 sets for quality
– 16 DB walking lunges + 16 death marches
– 12-15 BB overhead extensions
– 16 seated hamstring band curls
– 16 BB bicep curls
Saturday 1/19
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 1/20
8am Endurance
10-12pm Open Gym
A) E3MOM x 6 sets
Back Squat
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4-6: [email protected]%
B) For time:
– 800m run
– 30 deadlifts 225/155, 185/125, 155/105
– 800m run
– 30 front squats 135/95, 115/75, 95/65
*Weight change happens after deadlifts
A) Every 2.5 minutes x 8 sets:
– 2 deadlifts @ 85+%
– 2 bench press @ 85+%
B) 3 sets for quality:
– 20 alternating DB weighted step-ups
– 8 weighted or 4 negative pull-ups
– 10-15 DB or BB skullcrushers
– DB 21 gun salute
A) Every 5 minutes x 3 sets:
– 10 front squats @ last week’s heaviest set
– 10 seated BB presses
*RPE on squats should be 8-9
B) 4-5 sets, against a 2 minute running clock complete:
– 24/18 cal row
– max effort devil presses (35/25)
R2M
C) 3 sets for quality:
– 20 band face pulls
– 10/arm bent over rows