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

Holiday Weekend Schedule:

Saturday –

8am – Masters CrossFit

9am – Regular CrossFit

10am – Barbell

11am – Free Intro to CrossFit

 

Sunday – 

8am Endurance

 

Monday –

9am Hero WOD (only class of the day)

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Monday 6/27

A) Box squat introduction

 

B) EMOM x 12 min

1: Box squat x 5 reps @ 21X1 (build to a tough but safe set of 5)

2: banded pull-aparts x 15-20

3: rest and increase load on BS if able

 

C) EMOM x 15 min

1: 10 front rack reverse lunges (115/75)

2: 6-12 toes to bar

3: 20-40 double unders

 

Tuesday 6/28

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Run 800 Meters

– 21 Kettlebell Swings (53/35)

– 12 Pull-Ups

 

*Note times for each set, and add them for total working time.

*Scale distance on run to keep from walking.

 

B) 2 sets:

– 12 Hawaiian squats (6/side)

– 1 min couch stretch/side

Rest as needed

 

 

Masters

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Run 400 or 600 Meters OR Row 500/400 or 750/625 Meters

– 21 Russian Kettlebell Swings

– 12 ring rows or pull-ups variation

 

Wednesday 6/29

A) EMOM x 15 min (5 sets)

1: Push press x 4 reps (all sets at or heavier than on 6/15)

2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps

OR Negative supinated pull-ups (heavier than 6/15)

3: 10-12 V-ups

 

B) 10 min AMRAP:

– 1000m row

– Max effort man makers in remaining time (35-40/20-25)

(Row + push-up + row + power clean + thruster)

 

Masters

A) E3MOM x 15 min (5 sets)

– Push press x 6 reps

– Bent over DB row x 8-10/side

– V-ups x 10-12

 

B) 10 min AMRAP:

– 1000m row

– In remaining time complete AMRAP of:

• 5 deadlifts (TnG with moderate weight)
• 7 push-ups (full depth)
• 9 box jumps/step-ups

 

Thursday 6/30

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.

 

Friday 7/1

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)

 

Saturday 7/2

8am Masters CF

9am CrossFit

10am Barbell

11am Intro to CrossFit (free)

 

Sunday 7/3

8am Endurance