Monday 11/11

Fitness

A) E90S x 10 sets (5 each):

Station 1: 8 BB Romanian deadlifts + 8 ring rows

Station 2: 16 alternating DB piston presses + 8 lemon squeezes 

 

B) E4MOM x 4-5 sets:

– 200m row

– 8 double DB hang power cleans

– 8 DB push press

– 40 single unders

 

Performance

A) E90S x 10 sets:

– clean and jerk

*Build to a heavy single rep. 

 

B) E3.5MOM x 4-6 sets:

– 250/200m row

– 5 hang squat cleans

– 5-10 strict handstand push-ups

*pick the weight on cleans so that they’re tough but UB

 

Tuesday 11/12 

Fitness

A) E3M x 4 sets:

– 6 back squats

– 8/side half kneeling pallof presses

– 10 bent over reverse flys

 

B) 10 min AMRAP:

– 3 DB thrusters 

– 3 hanging knee raises

– 40 single unders

*Add 3 reps to thrusters and T2B every round.

 

Performance

A) E3M x 4 sets – back squats
Set 1: 6 back squats @ 76%

Sets 2-4: 6 back squats @ 70%

 

B) 10 min AMRAP:

– 3 thrusters (95/65)

– 3 toes to bar

– 30 double unders

*Add 3 reps to thrusters and T2B every round.

 

1. C) 3 sets for quality:

– 10 slide hamstring curls

– 20 reverse snow angels (2.5s/hand)

 

Wednesday 11/13

Fitness

A) E4M x 4 sets:

– 6 bench press

– 8/side bent over DB rows 

– 10 banded face pulls (red)

 

B) 3 rounds for time:

– 400m run

– 21 KB swings 

– 12 pull-ups

 

Performance – bench press

A) E4M x 4 sets – bench press
Set 1: 6 @ 76%

Sets 2-4: 6 @ 70%

*After every set perform: 

– 8/side bent over DB rows

– 10 banded face pulls (red)

 

B) “Helen”

3 rounds for time:
– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

 

Thursday 11/14

Fitness

E8M x 4-5 sets:
– 400m row

– 16 wallballs

– 16/12 HR push-ups

– 16 alternating DB snatches 

– 40 single unders

 

Performance

E8M x 4-5 sets:
– 500/400m row

– 20 wallballs

– 20/15 HR push-ups

– 20 alternating DB snatches 

– 40 double unders

 

*Switch the order every set but keep pace the exact same. 

 

Friday 11/15

Fitness

A) E90S x 10 sets (5 sets each)

Station 1: 8 BB upright rows + 30 sec flutter kicks

Station 2: 12 alternating double KB front rack box step-ups (knee height)

 

Performance

A) E90S x 10 sets:

– hang snatch

*Build to a heavy single rep. 

 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back

– 40-60 sec earthquake bar overhead hold

– 30 sec heavy sandbag hug march

– 30-45 sec L-sit accumulation

 

Saturday 11/16

Fitness

TBA

 

Performance

TBA

 

Sunday 11/17

8am Endurance

10-12pm Open Gym

 

Monday 11/4

Fitness

A) E3M x 4 sets:

– 6 deadlifts (heavier than last week)

– 8 L-seated DB press

– 10 alternating DB plank rows (5/side)

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs

– R60S

– 3 minutes max single unders

– R60S

– 3 minutes max DB devils press

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 8 @ 70%

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs (20/14)

– R60S

– 3 minutes max double unders

– R60S

– 3 minutes max DB devils press (35/25s)

 

Tuesday 11/5

Fitness

A) E3M x 4 sets:

– 8 bench press (heavier than last time)

– 8/side bent over DB row

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 4 strict pull-ups

– 6 push-ups (scale by elevating)

– 8 walking lunges 

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 76%

Sets 2-4: 8 @ 68.5%

*After every set perform: 

– 8/side bent over DB rows

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 5 strict pull-ups

– 6 hand release push-ups

– 7 box jumps w/ step-down

 

C) 3 sets:

– 21 gun salute w/ DBs

– 21 BB or DB skull crushers

 

Wednesday 11/6

Fitness

A) E6MOM x 4-7 sets:

– 400m run (scale to 300m)

– 12 SA DB hang power clean & jerk (6/side)

– 10 alternating box step-ups

– 8 hanging knee raises (scale to sit-ups)

– 6 burpees

 

Performance

A) E6MOM x 4-7 sets:

– 400m run

– 12 SA DB hang power clean & jerk (6/side @ 50/35)

– 10 alternating DB weighted step ups

– 8 toes to bar

– 6 burpee box jump overs

 

Fitness & Performance

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 20 sandbag weighted hip thrusts

 

Thursday 11/7

Fitness

A) E3MOM x 5 sets

– 5 strict overhead presses

– 8/side single leg “kickstand” RDLs

– 16 alternating Russian twists (plate or medball)

 

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 single unders

– 8 DB thrusters

*Keep rows same pace throughout.

 

Performance

A) EMOM x 5 sets

– 1 snatch @ 60-80%

+ 

E2MOM x 5 sets

– 1 snatch @ 85+%

 

B) E4MOM x 4-6 sets:

– 250/200m row

– 30 double unders

– 5 overhead squats

*You pick the weight for OHS. Should be tough but UB and taken from the floor.

*Keep rows same pace throughout.

 

Friday 11/8

Fitness & Performance

CrossFit Open Workout 20.5

 

Saturday 11/9

Fitness

TBA

 

Performance

TBA

 

Sunday 11/10

8am Endurance

10-12pm Open Gym

Monday 10/28

Fitness

A) E3MOM x 5 sets

– 8 double KB front squats @ 3011 tempo

– 8 bent over BB rows

– 16 banded good mornings

– 16 banded ab curls

 

B) Three sets for max reps of:

– 50 seconds of rowing for calories

– R10S

– 50 seconds of shoulder to overhead (75/55 or lighter)

– R10S

– 50 seconds of toes to bar or hanging knee raises

– R10S

– 50 seconds of KB swings

Rest 60 seconds

 

Performance

A) E90S x 10 sets:

– clean and jerk

*Build from 65-95%.

 

B) Three sets for max reps of:

– 50 seconds of rowing for calories

– R10S

– 50 seconds of shoulder to overhead (95/65)

– R10S

– 50 seconds of toes to bar

– R10S

– 50 seconds of KB swings (53/35)

Rest 60 seconds

 

Tuesday 10/29

Fitness

A) E5MOM x 4-7 sets:

– 300m run

– 12 alternating DB snatches (50/35)

– 10 (5/side) goblet hold alternating reverse lunges

– 8 strict pull-ups

– 6 burpees

 

Performance

A) E5MOM x 4-7 sets:

– 400m run

– 12 alternating DB snatches (50/35)

– 10 (5/arm) SA OH DB walking lunges

– 8 chest to bar pull-ups (sub regular kipping)

– 6 burpees

 

Fitness & Performance

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 10-15/side single leg hip thrusts

 

Wednesday 10/30

Fitness

A) E90S x 10 sets (5 each)

Station 1: 8-10 *snatch grip Romanian deadlifts (heavier than last week)

Station 2: 8-10/side half kneeling DB single arm press w/ contralateral KB front rack hold

 

B) E3MOM x 4-6 sets:

– 250/200m row

– 7 DB hang power clean + press

– 30 single unders (sub 20 alternating line hops)

*PS designed to be light, fast and UB.

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 position snatch

Sets 4-6: 2 position snatch

Sets 7-10: 1 snatch

*Building from 65-95%

 

B) E3MOM x 4-6 sets:

– 200m run

– 7 power snatch (75/55)

– 30 double unders

*PS designed to be light, fast and UB.

 

Thursday 10/31

Fitness

A) E4M x 4 sets:

– 5 tempo back squats @ 3211

– 5/side SA ring rows w/ reach

– 10 overhead DB tricep extensions

– 10-20 hollow rocks

 

B) For time:

– 600m run

– 40/30 push-ups

– 40 box step-ups

– 20 burpees

– 600m run

 

Performance

A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%

Sets 2-4: 8 back squats @ 67.5%

 

B) For time:

– 800m run

– 50/35 HR push-ups

– 40 box jumps + step down

– 30 burpees

– 800m run

 

Friday 11/1

Fitness & Performance

CrossFit Open Workout 20.4

 

Saturday 11/2

Fitness

TBA

 

Performance

TBA

 

Sunday 11/3

8am Endurance

10-12pm Open Gym

 

Monday 10/21

Fitness

A) E5MOM x 4-7 sets:

– 16/12 cal row

– 14 RKB swings 

– 12 DB walking lunges 

– 10 DB shoulder to overhead

 

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 10-15/side single leg hip thrusts

 

Performance 

A) E5MOM x 4-7 sets:

– 18/14 cal row

– 16 RKB swings (53/35)

– 14 alternating DB walking lunges (35/25s)

– 12 DB shoulder to overhead

RX+ use 50/35 DBs

 

B) 3 sets for quality:

– 8-10 BB ab wheel roll-outs

– 10-15/side single leg hip thrusts

 

Tuesday 10/22

Fitness

A) E90S x 10 sets (5 each)

Station 1: 8-10 snatch grip Romanian deadlifts

Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold

 

B) 12 min AMRAP:

– 40 single unders (sub 30 lateral hops)

– 10 (5/5) DB hang power clean + jerk 

– 40 single unders

– 10/8 HR push-ups

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 high hang snatch

Sets 4-6: 2 hang snatch

Sets 7-10: 1 snatch

*Building from 60-90%

 

B) 12 min AMRAP:

– 30 double unders

– 10 (5/5) DB hang power clean + jerk (50/35)

– 30 double unders

– 10/8 HR push-ups

 

Fitness & Performance

C) 3 sets for quality:

– 20 BB curls

– 20 banded tricep push-downs

 

Wednesday 10/23

Fitness

A) E4M x 4 sets:

– 5 tempo back squats @ 3211

– 10-12 alternating DB rows from plank

– 10-20 second hanging knee raise

 

B) E3MOM x 4-6 sets:

– 200m run

– 12 wallballs

– 6 strict pull-ups

*Keep pace the same or slightly faster each round.

 

Performance

A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%

Sets 2-4: 8 back squats @ 67.5%

 

B) E3MOM x 4-6 sets:

– 200m run

– 16 wallballs

– 8 chest to bar pull-ups

*Keep pace the same or slightly faster each round.

 

Thursday 10/24

Fitness 

A) E3M x 4 sets – bench press

– 8 bench press (heavier than last week)

– 10 DB lat pull-overs

 

B) E6M x 3-4 sets:

– 400m row

– 300m run

– 8 burpee + box step ups 

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

*After every set perform 10 DB lat pull-overs.

 

B) E6M x 3-4 sets:

– 500/400m row

– 400m run

– 10 burpee + box jump overs (24/20”)

 

Friday 10/25

Fitness & Performance

CrossFit Open Workout 20.3

(Announced Thursday evenings at 7:00pm)

 

Saturday 10/26

Fitness

TBA

 

Performance

TBA

 

Sunday 10/27

8am Endurance

10-12pm Open Gym

We begin the second week of The Open with Workout 20.2 dropping this Friday!

---

 

Monday 10/14

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows

Station 2: 10/side straight arm banded twists @ 2111 tempo 

 

B) For time:

– 600m run

– 15 strict pull-ups

– 20 box jumps step-ups

– 400m run

– 12 strict pull-ups

– 15 box jumps step-ups

– 200m run

– 9 strict pull-ups

– 10 box jumps step-ups

 

Performance

A) E2MOM x 8 sets:

– hang snatch + snatch

*Catch the hang snatch in full squat if able.

 

B) For time:

– 800m run

– 20 pull-ups

– 20 box jumps + step down (24/20”)

– 600m run

– 15 pull-ups

– 15 box jumps + step down

– 400m run

– 10 pull-ups

– 10 box jumps + step down

 

Tuesday 10/15

Fitness

A) E3M x 4 sets:

– 12 alternating cossack squats

– 8/side DB single arm strict presses

– 10 banded pull aparts (switch between prone and supine)

 

B) B) E3MOM x 4-6 sets:

– 10/7 cal row

– 8 DB thrusters

– 6 ring rows

– 4 burpees

 

Performance

A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%

Sets 2-4: 8 back squats @ 66%

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 8 double KB thrusters (35/25s)

– 4 burpee pull-ups

 

Wednesday 10/16

Fitness

A) E3M x 4 sets – bench press

– 8 bench press (building)

– 8 supinated bent over BB/DB rows

 

B) EMOM x 20-30 min

– 4 hanging knee raises

– 6 push-ups 

– 8 KB swings

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 68-72%

Sets 2-4: 8 @ 66%

*After every set perform 8 supinated bent over BB/DB rows after each set. 

 

B) EMOM x 20-30 min

– 4 toes to bar

– 6 HR push-ups 

– 8 KB swings (53/35)

 

Thursday 10/17

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 double KB front squats @ 3011 tempo + 12 alternating single arm ring rows

Station 2: 10-15 banded seated hamstring curls + 15-30 seconds of L-sit progression

 

B) E3M x 4-7 sets:

– 200m run or 200m row

– 8 DB hang power cleans 

– 30 single unders (sub 30 lateral hops)

 

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 front squat + 1 split jerk  

*Build from 65-90%. 

 

B) E3M x 4-7 sets:

– 200m run

– 5 TnG power cleans (135/95)

– 30 double unders

 

*RX+ use 155/105 but keep TnG.

 

Friday 10/18

Fitness & Performance

CrossFit Open Workout 20.2

(Announced Thursday evenings at 7:00pm)

 

Saturday 10/19

Fitness

TBA

 

Performance

TBA

 

Sunday 10/20

8am Endurance

10-12pm Open Gym

The 2020 CrossFit Open begins this week! What does that mean? Simply put, the Open comes around once a year (usually) and is comprised of 5 workouts spread out over 5 weeks that people from around the world all do together. Workouts are released on Thursday evenings at 7pm Central time and must be completed by Monday evenings at 7pm.

We’ll be doing the workouts each week in class on Fridays. If you want to make it official and compare yourself to others in our city, state, country and globally, you’ll have to sign up HERE under our gym. If you sign up officially, complete each workout and submit your score every week, you’ll be entered into a drawing to win something special!

There will be multiple scaled versions of each workout so everyone can participate! We hope to see you in class on Fridays taking on each WOD. If you can’t make class times there will be open gym times on Saturdays and Sundays at 10am!

Let’s do it!

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Monday 10/7 

A) E4M x 3 sets:

– 16 alternating DB/KB weighted step-ups

– 10 DB curl and presses

– 10 bent over reverse laterals

 

B) 15 min AMRAP:

– 15 cal row

– 12 abmat sit-ups

– 9 abmat sit-ups

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 72%

Sets 2&3: 10 back squats @ 66%

B) CrossFit Games Workout 19.1

15 min AMRAP:

– 19 wallballs

– 19 cal row

 

Tuesday 10/8 

Fitness

A) E4M x 4 sets – Spoto bench press

– 10 DB bench press @ 65%

– 10 ring rows

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches

– 10/7 push-ups

 

Performance

A) E4M x 4 sets

– 10 spoto bench press @ 65%

– 5-10 strict ring pull-ups

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 10/7 HR push ups

*RX+ perform 3 strict handstand push-ups + 3 kipping handstand push-ups

 

Wednesday 10/9 

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 goblet squats @ 3011 tempo + 12 plank rows

Station 2: 10 supine medball curls + 30 seconds of flutter kicks

 

B) 7 min AMRAP:

– 1 DB hang clean + push press

– 1 hanging knee raise

*Increase by 1 rep each round.

 

Performance

A) E2MOM x 8 sets:

– 1 pause clean (@ knee) + 1 clean + 1 jerk

 

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean & jerk (135/95)

– 3 toes to bar

*Increase by 3 reps each round

 

Fitness & Performance

C) 3 sets for quality

– 12-15 overhead BB/DB tricep extensions

– 12-15 ring bicep curls

 

Thursday 10/10 – conditioning

Fitness

E8MOM x 4-5 sets

– 400m row

– 20 RKB swings 

– 16 lunges (weighted if able) 

– 12 strict pull-ups

– 50 single unders (sub 40 lateral line hops)

 

*Switch up the order every set.

 

Performance

E8MOM x 4-5 sets

– 500/400m row

– 20 RKB swings (53/35)

– 15 pull-ups 

– 10 front rack reverse lunges (115/75)

– 40 double unders

 

*Switch up the order every set.

 

Friday 10/11

Fitness & Performance

CrossFit Open Workout 20.1

(Announced Thursday evening at 7:00pm)
Saturday 10/12

Fitness

TBA

Performance

TBA

 

Sunday 10/13

8am Endurance

10-12pm Open Gym

Monday 9/30

Fitness

A) E4M x 4 sets – bench press

– 10 bench press (try and build or maintain weight) 

– 8/side bent over DB rows

 

B) 5 rounds for time:

– 200m run

– 12 RKB swings 

– 9/7 push-ups

 

Performance

A) E4M x 4 sets – bench press

Set 1: 10 @ 72%

Sets 2-4: 10 @ 65%

*After every set perform 8/side bent over DB rows.

 

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 HR push-ups

RX+ sub 6/6 (12 total) KB snatches for swings.

 

Fitness & Performance

C) 3 sets for quality:

– 20 alternating DB curls

– 10 reps of delt triad (front raise, lateral raise, overhead press)

 

Tuesday 10/1

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 4/side landmine goblet squat to single arm thruster + 8 ring rows

Station 2: 8 DB/KB Romanian deadlifts + 8 lemon squeezes

 

B) For time:

– 40/30 cal row

– 30 wall balls

– 15 double DB hang power cleans

– 30/22 cal row

– 25 wallballs

– 12 double DB hang power cleans

– 20/15 cal row

– 20 wall balls

– 9 double DB hang power cleans

 

Performance – clean and jerk complex

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean + 1 jerk

 

B) For time:

– 50 cal row

– 40 wall balls

– 15 power cleans (115/75)

– 40 cal row

– 30 wallballs

– 12 power cleans (155/105)

– 30 cal row

– 20 wall balls

– 9 power cleans (185/125)

 

Scaled weights: 95/65, 115/75, 135/85

 

Wednesday 10/2

Fitness

E8MOM x 4-5 sets:

– 400m run 

– 10 double KB front squats

– 15 sit-ups

– 20 single arm DB push press (10/arm)

– 50 single unders (sub 40 lateral line hops)

 

Performance

E8MOM x 4-5 sets:

– 400m run

– 10 front squats @ 30%

– 15 toes to bar

– 20 single arm DB push press (10/arm)

– 40 double unders

 

*Try and keep pacing the exact same while also switching the order of movements every set.

 

Thursday 10/3

Fitness

A) E3M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8 L-seated DB press

– 8 alternating DB plank row

 

B) E3MOM x 4-7 sets:

– 250/200m  or 200/150mrow

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 76%

Sets 2-4: 8 @ 70%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 chest to bar pull-ups

 

*Goal is to keep pacing the same set to set

 

Friday 10/4

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 12 BB hip thrusts + 12 upright DB or KB rows

Station 2: 20 sec side plank / side 

 

Performance

A) E2MOM x 8 sets:

– 1 power snatch + overhead squat + hang snatch

*Catch the hang snatch in full squat if able.

 

Fitness & Performance

B) 3 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 seated BB press

– 2 laps suitcase carry (1 lap/arm)

– 8-12 reverse flys on rings (sub bent over w/ DBs)

 

Saturday 10/5

Fitness

TBA

 

Performance

TBA

 

Sunday 10/6

8am Endurance

10-12pm Open Gym

Please join us for our EDCF to Deep Ellum Brewing Co. bike ride going down this Saturday. Meet us at the gym at 12pm and we’ll ride as a group along the Santa Fe Trail (4.5 miles). Don’t have a bike? No worries. Just meet us at the brewery around 12:30pm.

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Monday 9/23

Fitness

2 sets total…

4 min AMRAP:

– 4 DB devil presses (35/25)

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag/medball weighted reverse lunges 

R2M

4 min AMRAP:

– 8 box step-ups 

– 8 push-ups 

R2M

Performance

2 sets total…

4 min AMRAP:

– 4 DB devil presses (35/25)

– 8 sit-ups

R2M

4 min AMRAP:

– 4 strict pull-ups

– 8 sandbag weighted reverse lunges (60/30)

R2M

4 min AMRAP:

– 4 box jumps + step down (24/20”)

– 8 HR push-ups 

R2M

 

Tuesday 9/24

Fitness

A) E2MOM x 5 sets:

– 12 DB reverse lunges

– 8/side half kneeling BB landmine press

B) For time:

– 50/35 cal row

– 30 SA DB hang clean + jerk (15/side in sets of 5)

– 15 burpees

*10 minute time cap.

Performance

A) EMOM x 10 sets:

– 1 power clean + jerk

*Build to a heavy and technically sound weight. 

B) For time:

– 60/45 cal row

– 30 power clean + push jerk (135/95)

– 15/12 strict handstand push-ups

*10 minute time cap.

 

Wednesday 9/25

Fitness

A) E3M x 4 sets – deadlift

– 8 deadlifts @ moderately heavy weight

– 8/side half kneeling pallof presses

– 8-12 hanging knee raises

B) Three rounds for time of

– 15 RKB swings 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 60 single unders

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

B) Three rounds for time of

– 15 RKB swings (53/35)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters (35/25)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 40 double unders

 

Thursday 9/26

Fitness

A) E2MOM x 4 sets each:

Station 1: 8 seated BB/DB presses + 8 single arm ring rows R

Station 2: 15-20 banded good mornings + 8 single arm ring rows L

B) 3MOM x 4-6 sets:

– 250/200m or 200/150m row

– 8 alternating DB snatches

– 6 strict pull-ups

– 4 burpees (sub NPU burpees)

*RX+ perform chest to bar pull-ups.  

Performance

A) E90S x 10 sets – split jerk

Sets 1-3: 2 @ 60-75%

Sets 4-6: 2 @ 75-85%

Sets 7-10: 1 @ 85-90%

B) 3MOM x 4-6 sets:

– 250/200m row

– 6 hang power snatch (95/65)

– 6 pull-ups

– 6 burpees over the barbell

*RX+ perform chest to bar pull-ups. 

 

Friday 9/27

Fitness

A) E4M x 3 sets:

– 10 back squats (moderate weight, perfect form

– 10 KB upright rows

– 10 DB bent over reverse laterals

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 68-72%

Sets 2&3: 10 back squats @ 65%

Fitness & Performance

B) 3 sets for quality:

– 10-15 tempo push-ups @ 1111

– heavy sled drag down and back

– contralateral carry (farmer’s/waiter’s carry)

 

C) 2 sets of Arm Farm

 

Saturday 9/28

Fitness

TBA

Performance

TBA

 

Sunday 9/29

8am Endurance

10-12pm Open Gym