A) Build to an 85% power clean
B) Every 30 sec x 10 min (20 reps)
– 1 power clean @85%
C) 3-4 rounds not for time:
– 10-12 BB hip extensions @ 20X1
– bear hug bag carry x 1 lap (120+/90+)
– AMRAP strict supinated pull-ups in 60 sec
– AMRAP strict ring dips in 60 sec
*don’t rest more than 1-2 minutes between movements
A) Every 90 sec x 15 min (10 sets):
– 2 front squats @ 85+% (use 3-5% more than 6/23)
B) E3MOM x 15-18 min @ 90+%
– 200m run
– 12 wallballs
– 10 T2B
A) EMOM x 10 min
– 1 Snatch (full)
*Starting at 65% and making 5-10lbs building to today’s “heavy”. This is not necessarily a 1RM. Build until you feel it start to get sloppy.
B) Every 8 min x 3 sets
– 500/400m row
– 10 power snatches @ 60% of A
– 15 burpees over the barbell
Since I don’t believe in cluttering up our Facebook group or gym page with a bunch of article links, I am going to start posting 1-2 relevant articles/videos to these weekly programming overview blog posts. Check out this video on proper mechanics of the bench press since we are building heavy on it today!
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Monday 7/4
“Badger”
3 rounds for time:
– 30 squat cleans (95/65)
– 30 pull-ups
– 800m run
Tuesday 7/5
A) Build quickly to 75% bench press
B) EMOM x 15 min
1: Bench press 5@80% – 3@85% – 2@90% – 1@95% – 1@ 95+%
2: Bent over DB row x 6-8 AHAP (R)
3: Bent over DB row x 6-8 AHAP (L)
C) 4 rounds for time:
– 5 shoulder to overhead (185/125, 155/105, 135/95, 115/75)
– 10 box jump overs (24/20”)
– 40 double unders (100 singles)
*S2O should be heavy but UB.
D) Optional: 3 sets not for time
– L-sit flutter kicks x 20-30 seconds accumulated
– 15 DB tricep rollback extensions
Wednesday 7/6
A) EMOM x 10 min
– 1 Snatch (full)
*Starting at 65% and making 5-10lbs building to today’s “heavy”. This is not necessarily a 1RM. Build until you feel it start to get sloppy.
B) Every 8 min x 3 sets
– 500/400m row
– 10 power snatches @ 60% of A
– 15 burpees over the barbell
Thursday 7/7
A) Every 90 sec x 15 min (10 sets):
– 2 front squats @ 85+% (use 3-5% more than 6/23)
B) E3MOM x 15-18 min @ 90+%
– 200m run
– 12 wallballs
– 10 T2B
Friday 7/8
A) Build to a 90% power clean
B) Every 30 sec x 10 min (20 reps)
– 1 power clean @ 90%
C) 3 rounds not for time:
– 10-12 BB hip extensions @ 20X1
– bear hug bag carry x 1 lap (120+/90+)
– AMRAP strict supinated pull-ups in 60 sec
– AMRAP strict ring dips in 60 sec
*don’t rest more than 1-2 minutes between movements
Saturday 7/9
8am Masters CF
9am CrossFit
10am Barbell
Sunday 7/10
8am Endurance
A) Build quickly to 75% bench press
B) EMOM x 15 min
1: Bench press 5@80% – 3@85% – 2@90% – 1@95% – 1@ 95+%
2: Bent over DB row x 6-8 AHAP (R)
3: Bent over DB row x 6-8 AHAP (L)
C) 4 rounds for time:
– 5 shoulder to overhead (185/125, 155/105, 135/95, 115/75)
– 10 box jump overs (24/20”)
– 40 double unders (100 singles)
*S2O should be heavy but UB.
D) Optional: 3 sets not for time
– L-sit flutter kicks x 20-30 seconds accumulated
– 15 DB tricep rollback extensions
Hero WOD: Badger
3 rounds for time
– 30 squat cleans (95/65)
– 30 pull-ups
– 800m run
Happy 4th Of July!!!
A) E2MOM x 12 min (6 sets)
– 2 position snatch (hang + 2” below knee)
*start at 65% and work up to at least 85% with full squat snatches.
*goal is to build heavier than last week.
B) “Nancy”
5 rounds for time of:
– 400 meter run
– 15 overhead squats (95/65)
A) E2MOM x 10 min (5 sets)
– Power Clean Cluster 1.1.1
*Rest exactly 10 seconds between reps.
*Start at 70-75% and build if able.
B) Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 5-10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95, 115/75, 95/65)
Station 3 – 5-10 Strict Handstand Push-Ups
Station 4 – 200m run @ 90-95%
*Scale strict HSPUs with 3-5 negatives or 12 L-seated DB presses @ 2111.
Masters
A) Tabata x 4 min (8 sets):
– 20 sec hollow rock OR hollow hold OR abmat sit-ups
R2M, then…
Tabata x 4 min (8 sets):
– 20 sec super plank bows and toes OR hands and toes (push-up position)
B) Every 90 seconds, for 24-30 minutes (4-5 sets of each station):
Station 1 – 5-10 NPU burpee box step ups
Station 2 – 8 hang power cleans (BB or DB)
Station 3 – 1 lap farmers carry (70/53, 53/35, 44/25 wall to wall)
Station 4 – 200m run
*break up reps to achieve best form for each work period.