A) Every 2.5 minutes x 5 sets
– 4 x front squat @ 32X1
*Stay heavier than weights on 6/5 for each set.
B) Every 6 min x 3 sets @ 90%:
– 400m run
– 10 CTB pull-up
– 8 shoulder to overhead (135/95)
– 6 front rack reverse lunge
Author: Ryan Savard
A) E2MOM x 16 min (10 sets):
– Push press x 5-4-3-2-2-1-1-1
*Build to today’s 1RM.
B) 3 sets for quality:
– 30-45 sec front rack hold at 105% of 1RM front squat
R2M
B) 3 sets for quality:
– 20 overhead single arm DB walking lunges (10/side)
– 45-60 sec prone Chinese plank
– 20 banded pull throughs @ 1010
A) AMRAP in 6 min:
– 800m run
– in remaining time: 5 toes to bar + 5 push-ups
*R2M
AMRAP in 6 min:
– 10 wallballs (20/14)
– 10 KB swings (70/53)
*R2M
AMRAP in 6 min:
– 800m run
– in remaining time: burpee box jump overs (24/20)”
*R2M
AMRAP in 6 min:
– 10 alternating DB snatches (50/35)
– 40 double unders
B) 3 sets for efficiency:
– 10 standing pallof presses / side (green band)
– 15 reverse flys (5lb/hand)
– 30 sec L-sit accumulation
A) E3MOM x 15 min (5 sets)
– power clean cluster 1.1.1
*Rest exactly 10 seconds between clusters. Building each set.
*Should be heavier than 5/24.
B) E2.5MOM x 10-12 min (5-6 sets):
– 200m run @ 90%
– 5 TnG power clean + push jerk
*Weight should be tough for all sets but UB and cycled efficiently.
Programming Overview: June 5-11 (N&WP Week 5)
EDCF Nutrition & Wellness Program Week 5
Building on the elements we have introduced the first 4 weeks, this week we want you to start some portion control. The goal for each meal is a palm size of lean protein, a fist size of complex carb and a thumb of fat. You may eat as many non-starchy veggies as you want, but go easy on fruits.
Now when you go to the grocery store think about this before you walk in: Set yourself up for success and remove temptation. Don’t buy the foods you know you shouldn’t/don’t want to be eating. If you don’t buy it, you won’t eat it. Make it tough on yourself to eat that candy bar or pizza.
Monday 6/5
A) Every 2.5 minutes x 5 sets
– 5 x front squat @ 32X1
*Start at 60% and build to a heavy set of 5 but stay on tempo!
B) Every 90 sec x 3 sets each:
Station 1 – 60 sec max CTB pull-ups
Station 2 – 60 sec max double unders
Station 3 – 60 sec max strict handstand push-ups
Station 4 – 60 sec max wallballs (20/14 lbs)
*30S built in rest on each station.
Scaled option:
Station 1 – 90 sec max strict pull-ups
Station 2 – 90 sec max single unders
Station 3 – 90 sec max L-seated DB press (10 UB to start)
Station 4 – 90 sec max wallballs
Tuesday 6/6
A) E3MOM x 15 min (5 sets)
– power clean cluster 1.1.1
*Rest exactly 10 seconds between clusters. Building each set.
*Should be heavier than 5/24.
B) E2MOM x 10-12 min (5-6 sets):
– 200m run @ 90%
– 5 TnG power clean + push jerk
*Weight should be tough for all sets but UB and cycled efficiently.
Wednesday 6/7
A) 4 sets for quality:
– 10-12 DB bench press (neutral grip) @ 2111
– R60S
– 6-8 supinated BB row @ 2111
– R60S
– 6-8 double KB/DB Turkish sit-ups @ 2111
– R60S
B) Every 5 minutes x 4 sets:
– 500m row @ 90-95%
*Try and keep split times the exact same throughout. Allow yourself only a +/-2 sec difference from start to finish. Each second over the +/-2 sec will result in a 5 burpee penalty.
Thursday 6/8
A) AMRAP in 6 min:
– 800m run
– in remaining time: 5 toes to bar + 5 push-ups
*R2M
AMRAP in 6 min:
– 10 wallballs (20/14)
– 10 KB swings (70/53)
*R2M
AMRAP in 6 min:
– 800m run
– in remaining time: burpee box jump overs (24/20)”
*R2M
AMRAP in 6 min:
– 10 alternating DB snatches (50/35)
– 40 double unders
B) 3 sets for efficiency:
– 10 standing pallof presses / side (green band)
– 15 reverse flys (5lb/hand)
– 30 sec L-sit accumulation
Friday 6/9
A) E2MOM x 16 min (10 sets):
– Push press x 5-4-3-2-2-1-1-1
*Build to today’s 1RM.
B) 3 sets for quality:
– 30-45 sec front rack hold at 105% of 1RM front squat
R2M
C) 3 sets for quality:
– 20 overhead single arm DB walking lunges (10/side)
– 45-60 sec prone Chinese plank
– 20 banded pull throughs @ 1010
Saturday 6/10
8am Masters
9am CrossFit
10am Barbell
Sunday 6/11
8am Endurance
A) Every 2.5 minutes x 5 sets
– 5 x front squat @ 32X1
*Start at 60% and build to a heavy set of 5 but stay on tempo!
B) Every 90 sec x 3 sets each:
Station 1 – 60 sec max CTB pull-ups
Station 2 – 60 sec max double unders
Station 3 – 60 sec max strict handstand push-ups
Station 4 – 60 sec max wallballs (20/14 lbs)
*30S built in rest on each station.
Scaled option:
Station 1 – 90 sec max strict pull-ups
Station 2 – 90 sec max single unders
Station 3 – 90 sec max L-seated DB press (10 UB to start)
Station 4 – 90 sec max wallballs
A) EMOM x 10 min – push press
– Sets 1-5: 2-3 reps @ 60-80%
– Sets 6-10: 1 rep @ 80-100%
B) 4 sets for efficiency:
– 8-10 stiff leg sumo deadlifts @ 2011
– 1 min accumulated FLR
*SLSDLs slightly heavier than last week.
C) 4 sets for efficiency:
– 6-8 single arm DB press/side @ 2111
– 6-8 bend over DB/KB row/side @ 2111
– reverse sled drag (heavy, normal speed)
A) AMRAP in 5 min:
– 400m run
– 30 RKB swings (70/53)
– muscle ups OR burpee pull-ups in remaining time
*R3M
AMRAP in 5 min:
– 10 wallballs (20/14)
– 10 perfect push-ups
*R3M
AMRAP in 5 min:
– 400m run
– 50 double unders
– alternating DB snatches (50/35) in remaining time
*R3M
AMRAP in 5 min:
– row for calories
B) 3 sets for efficiency:
– 10 kneeling pallof presses / side
– 15 reverse snow angels
– 30-45 sec side plank / side