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
Monday 5/29 – 9am only
Memorial Day Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition reps as needed (excluding runs).
½ Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition reps as needed (excluding runs).
Tuesday 5/30
A) E2MOM x 8 sets:
– pause clean (video) + clean
*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.
B) EMOM x 12-18 min (4-6 sets):
1: 250/200m row
2: 4-5 power clean + push jerk @ 60-65% C&J
3: 5 burpees + 20 double unders
*Scale DUs to 40 single unders
Wednesday 5/31
A) Four sets for quality:
– DB rear foot elevated split squat x 6-8 reps each leg @ 30X0
R60S
– 10-12 ring rows @ 2111
R60S
– DB rollback tricep extensions
B) 5 rounds for time:
– 6 DB burpee box step-overs (35/25 @ 24/20”)
– 10 T2B
C) Accumulate 3 min on FLR (ring or floor)
Thursday 6/1
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
Friday 6/2
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)
Saturday 6/3
8am Masters CF
9am CrossFit
10am Barbell/Open Gym
11am Free Intro to CrossFit
Sunday 6/4
8am Endurance
TBA – Open Gym
A) E2MOM x 8 sets:
– pause clean (video) + clean
*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.
B) EMOM x 12-18 min (4-6 sets):
1: 250/200m row
2: 4-5 power clean + push jerk @ 60-65% C&J
3: 5 burpees + 20 double unders
*Scale DUs to 40 single unders
A) E3MOM x 15 min:
– 5-5-5-3-2 push press (build to a heavy double)
– 6-12 strict supinated pull-ups
*Building heavier than last week.
B) 4 sets for efficiency:
– 8-10 stiff leg sumo deadlifts @ 2011
– 1 min accumulated FLR
C) 4 sets for efficiency:
– 6-8 single arm DB press @ 2111
– 6-8 bend over DB/KB row @ 2111
– reverse sled drag (heavy, normal speed)
A) AMRAP in 4 min:
– 400m run
– strict HSPUs in remaining time
*R4M
AMRAP in 4 min:
– 10 box jumps (24″/20″)
– 10 pull-ups
*R4M
AMRAP in 4 min:
– 5 burpees over the barbell
– 5 thrusters (95/65)
*R4M
AMRAP in 4 min:
– 30 double-unders
– 10 toes to bar
B) 3 sets for efficiency:
– 10 kneeling pallof presses / side
– 15 reverse snow angels
– 30-45 sec side plank / side
A) E3MOM x 15 min (4 sets)
– TnG power clean cluster 2.2.2
*R10S between clusters. Building each set.
*Should be heavier than 5/10.
B) 3 sets, 4 minute running clock:
– 400m run
– max reps in remaining time of ground to overhead
(185/125, 155/105, 135/95, 115/75, 96/65)
*R2M between sets.
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 1 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 95+%
*Build to today’s heavy rep. If you’re feeling good, go for it.
B) Every 5 minutes x 4 sets:
– 500/400m row
– 12 double KB front rack reverse lunges
*Goal is same split times each set.