A) E2MOM x 8 min – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – back squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+%
B) Every 3 min x 4-5 sets
– 250/200m row
– 10 DB thrusters 55/35ish per hand
– 8 CTB pull-ups
*Try to keep pace at 90% and UB as long as possible.
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A) E3MOM x 15 min – Deadlift
Set 1: 10 @ 50% 1RM
Set 2: 10 @ 60%
Set 3: 10 @ 70%
Set 4: 8 @ 75%
Set 5: 6 @ 80%
B) 3 sets for efficiency:
– 2-3 rope climbs or 1-2 legless rope climb
– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press
– 4-6 stone to shoulder (alternate sides)
– 10 DB Romanian deadlifts @ 20X1
A) EMOM x 15 min (5 sets):
1: 2-3 bench press @ 30X1
2: 2-3 weighted supinated pull-ups (sub negatives)
3: 6-8 pronated bent over BB row
*All BP heavier than 1/20’s CGBP.
B) Every 6 minutes x 24-30 minutes (4-5 sets):
3 minute running clock
– 500m row at 95%
– In remaining time AMRAP:
Strict ring dips (set 1&3) or strict supinated pull-ups (set 2&4)
R3M between sets; score is total number of ring dips and pull-ups.
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
(high, hang, floor)
+
E2MOM x 6 min (3 sets)
– 2 position snatch @ 75-85%
(hang, floor)
+
E2MOM x 8 min (4 sets)
– 1 snatch @ 85-90%
B) For time:
– 100 double unders
– 25 thrusters (95/65)
– 30 bar facing burpees
– 25 thrusters
– 100 double unders
*15 minute cap.
A) Every 3 min x 12 min (4 sets)
– 5 TnG power clean + push jerk @ 60-75%
B) AMRAP in 3 minutes:
– 6 burpee box jump overs (24/20”)
– 9 toes to bar
– 12 shoulder to overhead (115/75, 95/55, 75/35)
R60S x 3 sets – pick up where you leave off.
*This should total 9 minutes of work.
C) 2-3 rounds for efficiency:
– 20 reverse snow angels (2.5/hand)
– 20 hollow rocks
With some of our classes filling to and past capacity, please remember to SIGN UP for the class you plan on attending then SIGN IN on the iPad once you get to the gym. If that class is filled to capacity please try and attend the class before or after. Also if you haven’t already started to do so, start recording your weights and times so that you can refer back to them when that movement or workout is repeated. Want to keep that info to yourself and off the public leaderboard? No problem, just uncheck the box marked as “public” for that measure.
Monday 1/30
A) E2MOM x 12 min (6 sets) – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3-5 @ 85%
– set 6: 2-3 @ 90%
– set 6: 1-2 @ 95%
*We will test next week.
B) 3 rounds for time:
– 10 front squats (185/125, 155/105, 135/95, 115/75, 95/55)
– 12 CTB pull-ups
– 400m run
*Front squats are taken off the ground
C) 2 sets for efficiency:
– 20 banded goodmornings (black band)
– 15 supine medball hamstring curls
Tuesday 1/31
A) Every 4 min x 12 min (3 sets)
– 8 TnG power clean + push jerk @ 55-65%
B) AMRAP in 3 minutes:
– 6 burpee box jump overs (24/20”)
– 9 toes to bar
– 11 shoulder to overhead (115/75, 95/55, 75/35)
R60S x 3 sets – pick up where you leave off.
*This should total 9 minutes of work.
C) 2-3 rounds for efficiency:
– 20 reverse snow angels (2.5/hand)
– 20 hollow rocks
Wednesday 2/1
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
(high, hang, floor)
+
E2MOM x 6 min (3 sets)
– 2 position snatch @ 75-85%
(hang, floor)
+
E2MOM x 8 min (4 sets)
– 1 snatch @ 85-90%
B) For time:
– 100 double unders
– 25 thrusters (95/65)
– 30 bar facing burpees
– 25 thrusters
– 100 double unders
*15 minute cap.
Thursday 2/2
A) EMOM x 12 min (6 sets):
1: 2-3 bench press @ 30X1
2: 2-3 weighted supinated pull-ups (sub negatives)
3: 6-8 pronated bent over BB row
*All BP heavier than 1/20’s CGBP.
B) Every 6 minutes x 24-30 minutes (4-5 sets):
3 minute running clock
– 500m row @ 95% pace
– In remaining time AMRAP:
R2M between sets
Friday 2/3
A) E3MOM x 15 min – Deadlift
Set 1: 10 @ 50% 1RM
Set 2: 10 @ 60%
Set 3: 10 @ 70%
Set 4: 8 @ 75%
Set 5: 6 @ 80%
B) 3 sets for efficiency:
– 2-3 rope climbs or 1-2 legless rope climb
– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press
– 4-6 stone to shoulder (alternate sides)
– 10 DB Romanian deadlifts @ 20X1
Saturday 2/4
8am Masters
9am CrossFit
10am Barbell/Open Gym
11am Free Intro To CrossFit
Sunday 2/5
8am Endurance
A) E2MOM x 12 min (6 sets) – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3-5 @ 85%
– set 6: 2-3 @ 90%
– set 6: 1-2 @ 95%
*We will test next week.
B) 3 rounds for time:
– 10 front squats (185/125, 155/105, 135/95, 115/75, 95/55)
– 12 CTB pull-ups
– 400m run
*Front squats are taken off the ground
A) E3MOM x 18 min (6 sets):
– 4 front squats @ 4111
*All sets at or heavier than heaviest on 1/13.
B) 3 rounds for efficiency:
– death march x 20 reps
– single arm hang x 20 sec/arm
– reverse sled pull x 1 lap (heavy but consistent pace)
– single arm DB press x 8 per side @ 2111
– ring bicep curl x 10 @ 2111
*If there is pain experienced with the single arm hang then substitute a double arm hang for 10-20 seconds or single arm grip switches for 10-20 reps.