Monday 7/22

Fitness 

A) E2M x 6 sets:

– 6 double KB front squats @ 32X1 tempo

– 2-3 negative supinated pull-ups

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches

– 30 single unders

 

Performance

A) E2M x 6 sets:

– 3 front squats @ 32X1 tempo 

– 2-3 weighted supinated pull-ups

*Build on front squats from 65%.

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 30 double unders

*RX+ use 70/45.

 

SWEAT

3 rounds:

400m AB

10 DB hang power clean + jerk

12 ab mat sit-ups

Immediately into

3 rounds:

200m run

10 double KB deadlifts

12 burpees

 

Tuesday 7/23

Fitness

A) EMOM x 5 sets

1: 6/side DB presses @ 2111 tempo

2: 12 alternating DB reverse lunges (farmer hold)

3: 6/side banded straight arm twists

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 kip to knee tuck or abmat sit-ups

*Scale to 8-6-4 or 7-5-3 if needed. 

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 position snatch (high hang, hang, floor)

Sets 4-6: 2 position snatch (high hang, hang)

Sets 7-10: snatch

*Go off feel today, don’t worry about percentages.

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 toes to bar

 

Wednesday 7/24

Fitness

A) E2MOM x 8 sets (4 each, alternating)

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 20/15 cal row

– 10 burpees over the bar

– 12 double KB front squats 

*Front squats should be UB.

*Push the pace on these but end with similar times. 

 

Performance

A) E2MOM x 8 sets (4 each, alternating)

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 25/20 cal row

– 15 burpees over the bar

– 10 front squats 

*Front squat weight 95/65, 115/75, 135/95. Should be UB.

*Push the pace on these but end with similar times. 

 

Thursday 7/25

Fitness

A) Every 5 minutes x 4-6 sets:

– 400m or 300m run

– 5 devil presses

– 7 strict pull-ups

– 9 box jumps w/ step down or step-ups

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Performance

A) Every 5 minutes x 4-6 sets:

– 400m run

– 6 devil presses (35/25)

– 8 chest to bar pull-ups

– 10 box jump overs (24/20”)

*Keep split times the same across all sets

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Friday 7/26

Fitness

A) EMOM x 5 sets

1: 8/side split stance DB/KB Romanian deadlifts

2: 8 DB bench press @ 30X1 tempo

3: 8 bent over reverse flys w/ pause

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 power cleans

Sets 4-6: 2 power cleans

Sets 7-10: 1 power clean

*Build to a tough but technically sharp single rep weight.

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Saturday 7/27

Fitness

For time with a partner:

– 1200/900m row (in 200/150m splits)

– 100 air squats

– 80 single arm DB/KB push press (20/arm/person)

– 60 sit-ups

– 600m run (together)

– 60 RKB swings (95/65)

– 80 lunges or step-ups

– 100 elevated push-ups

– 1500/1200m row (in 250/200m splits)

 

Performance

For time with a partner:

– 1500/1200m row (in 250/200m splits)

– 100 wallballs

– 80 push press (95/65)

– 60 toes to bar

– 800m run (together)

– 60 hang power cleans (95/65)

– 80 lunges with medball 

– 100 HR push-ups

– 1500/1200m row (in 250/200m splits)

 

Sunday 7/28

8am Endurance (TBD)

10-12 Open Gym

Thanks for coming out to On Rotation this past Saturday! Stay tuned for our 8th Anniversary Pool Party coming in August!

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Monday 7/15

Fitness

A) E3MOM x 4 sets:

– 8 seated BB overhead presses

– 12 lat band pull-downs

– 16 alternating elevated psoas marches

 

B) 20 min AMRAP

– 8 kip to knee tuck or lemon squeezes

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row

 

Performance

A) EMOM x 12 minutes:

– hang squat snatch 

*Build to a moderately heavy but snappy load

 

B) CrossFit Open Workout 18.1

20 min AMRAP

– 8 toes to bar

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row

 

Tuesday 7/16

Fitness

A) E2.5M x 6 sets (3 each)

Station 1: 8/side rear foot elevated split squats

Station 2: 8 bent over BB rows

 

B) 12 min AMRAP:

– 200m run

– 12 wallballs

– 8 strict push-ups

 

Performance

A) E2.5M x 6 sets (3 each)

Station 1: 8/side rear foot elevated split squats

Station 2: 8 bent over BB rows

 

B) 12 min AMRAP:

– 200m run

– 12 wallballs

– 4/3 strict handstand push-ups 

 

Wednesday 7/17

Fitness

EMOM x 5-7 sets

1 – 12/9 or 10/7 cal row

2 – 12 DB push press

3 – 4-8 burpee box jump step ups

4 – 20 single unders + 8 DB/KB deadlifts

5 – rest

 

Performance

EMOM x 5-7 sets

1 – 12/9 cal row

2 – 12 shoulder to overhead (95/65)

3 – 4-8 burpee box jump overs

4 – 20 double unders + 8 DB/KB deadlifts (55/35ish)

5 – rest

RX+ row 15/12 cal, 115/75 BB, 70/44 KB

 

Thursday 7/18

Fitness

A) EMOM x 4 sets

1: 8-10 DB Romanian deadlifts 

2: 8-10 L-seated band rows w/ pause

3: 30 seconds ring or floor plank

 

B) For time:

– 1000m row

– 60 RKB swings 

– 20 strict pull-ups

 

Performance

A) E90S x 8 sets

– hang power clean + power clean

*Build to a tough set

 

B) For time:

– 1000m row

– 20 squat cleans (135/95)

– 40 pull-ups

 

Friday 7/19

Fitness & Performance

A) E90S x 8 sets:

– 5 push press

*Build to a heavy but sharp set of 5.

 

B) 3 sets for quality:

– 1 length hand over hand bent over sled pull

– 30 sec march w/ double KB overhead hold

– 1 lap sideways sled drag

 

C) 3 sets for max reps

– 20 sec max sandbag squats, R2-3M

*Take your pick from 30, 60 or 90lb sandbag.

*Make sure to hit depth at bottom and full hip lockout at top of reps. 

 

Saturday 7/20

Fitness – TBA

Performance – TBA

 

Sunday 7/21

8am Endurance – no class 

10-12pm Open Gym

Note: This is a testing week for Performance.

 

Monday 7/8

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts @ moderately heavy weight

– 8 seated Arnold presses

 

B) E4MOM x 4-5 sets:

– 200m run

– 15 RKB swings

– 12 wallballs

– 9 push-ups 

 

Performance

A) 15 min to determine 1RM deadlift

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) E4MOM x 4-5 sets:

– 200m run

– 9 deadlifts @ 50% of A

– 12/9 push-ups

– 15 wallballs (20/14)

*Goal is to keep pace steady throughout with good form on DLs.

 

Tuesday 7/9

Fitness

A) E2.5MOM x 5 sets:

– 5-4-3-2-1 strict press

– 6/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 8 DB hang power clean + push press

3: 30 single unders + 4-8 hanging knee raise 

(sub 15 jumping jacks + lemon squeezes)

 

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-1 strict press

– 6/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 hang power clean + push press (115/75)

3: 20 double unders + 4-8 toes to bar

 

Wednesday 7/10 

Fitness

A) E2.5M x 6 sets:

– 8 weighed step ups @ moderately heavy weight

– 8 bent over DB rows

*Switch sides every set, start with non dominant side

 

B) 3 rounds for time

– 400m run

– 20 box step ups (10/side)

– 10 DB thrusters

 

Performance

A) 15 min to determine 1RM squat

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) 3 rounds for time

– 400m run

– 16 DB box step-overs (55/35 lbs to 20″/16″)

– 8 DB burpee + squat clean to thruster

 

Thursday 7/11

Fitness

A) E2.5M x 6 sets:

– 8 bench press @ moderately heavy weight

– 8 supinated ring rows w/ pause

*Switch sides every set, start with non dominant side

 

B) AMRAP in 5 minutes:

– 5 HR push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats

 

Performance

A) 15 min to determine 1RM bench press

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) AMRAP in 5 minutes:

– 5 HR push-ups

– 10 RKB swings

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses 

– 10/7 cal row

R2M

AMRAP in 5 minutes:

– 5 strict supinated pull-ups

– 10 sandbag squats

 

Friday 7/12

Fitness

A) E3MOM x 5 sets

– 8 DB Romanian deadlifts (tough)

– 4/side DB push press @ 40X1 tempo (heavy)

– 16 standing banded alternating psoas marches (on wall)

 

B) 3 sets for quality:

– 30 sec double KB front rack marches

– 6/side TGUP sit-ups (heavy)

– 1 lap reverse heavy sled drag

– 30-60 sec ring or floor FLR 

 

Performance

A) 15 min to determine 1RM clean & jerk

Suggested loading – 

2 @ 40%

2 @ 50%

2 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) 3 sets for quality:

– 30 sec double KB front rack marches

– 6/side TGUP sit-ups (heavy)

– 1 lap reverse heavy sled drag

– 30-60 sec ring FLR 

 

Saturday 7/13 – 8 & 9am (10-11 Intro/Open Gym)

Fitness

TBD

Performance

TBD

 

Sunday 7/14

8am Endurance

10-12pm Open Gym

Monday 7/1

Fitness

A) E2.5M x 6 sets

– 6 Romanian deadlifts @ 2011 tempo

– 6/side half kneeling pallof presses @ 1111 tempo

*Build to a tough working set by 3rd set on RDLs. 

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts

– 5 box jumps w/ step downs

 

Performance

A) E2.5M x 6 sets – deadlift

Set 1: 1 @ 96-98%

Sets 2-6: 2 @ 88-90%

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts (70/44ish)

– 6 box jump overs (24/20”)

 

Tuesday 7/2

Fitness

A) E3MOM x 5 sets:

– 8 double KB front rack squats @ 2111 tempo

– 8 seated BB presses @ 2111 tempo

 

B) E4MOM x 4-5 sets:

– 500/400m row

– 8 DB power cleans 

*If you have the ability, start power cleans with font head of DB in contact with ground. 

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-75%

+ 

E2MOM x 5 sets:

– 1 clean & jerk @ 80, 84, 88, 92, 96%

 

B) E4MOM x 4-5 sets:

– 500m row

– 5 power cleans (185/125)

 

Wednesday 7/3 – no 7:30pm

Fitness

A) E3MOM x 6 sets

*Alternated station every set

Station 1:

– 12 DB bench press @ 2011 tempo

– 12 KB lat pull-overs

Station 2:

– 12 bent over BB rows @ 2011 tempo

– 20-30 sec accumulated top of ring dip hold in hollow position

 

B) 12 min AMRAP:

– 5 strict pull-ups

– 10/7 push-ups

– 20-40-60… single unders unders

*Increase double unders by 20 reps each set.

 

C) 3 sets:

– 30 sec accumulated L-sit

– 10 facedown IYTs

 

Performance

A) E3MOM x 6 sets – bench press

– 2 @ 90%

– 2-2-2-1-1-1 weighted pull-ups 

 

B) 12 min AMRAP:

– 5 strict pull-ups (sub 3/2 ring muscle ups)

– 10/7 push-ups

– 20-40-60-80… double unders

*Increase double unders by 20 reps each set.

 

C) 3 sets:

– 30 sec accumulated L-sit

– 10 facedown IYTs

 

Thursday 7/4 – 9am only

Fitness

“Luke-ish”

For time:

– 400m run

– 20 (10/side) single arm DB hang clean & jerk (switch every 5)

– 400m run

– 25 toes to bar, kip to knee raise, lemon squeeze

– 400m run

– 30 wallballs

– 400m run

– 30 KB swings 

– 400m run

– 25 push-ups

– 400m run

– 20 (10/side) DB goblet hold lunge steps

– 400m run

*If you need to, scale run to 300 or 200m. 

 

Performance

“Luke”

 

For time:

– 400m run

– 15 clean and jerks (155/105)

– 400m run

– 30 toes to bar

– 400m run

– 45 wallballs (20/14)

– 400m run

– 45 KB swings (53/35)

– 400m run

– 30rin dips

– 400m run

– 15 weighted lunge steps (155/105 – front or back rack)

– 400m run

 

Friday 7/5 – 9am, 12:00pm, 5:30pm only

Fitness

A) E2.5MOM x 6 sets

*Alternated station every set (3 each)

Station 1:

– 12 alternating DB/KB weighted step-ups

– 12 supine band pull-aparts

Station 2:

– 12 (6/side) half kneeling landmine presses

– 12 alternating banded psoas marches

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 sandbag squats
• 3 kip to knee tucks, hanging knee raise, or lemon squeezes

*Increase reps by 3 every set.

 

PerformanceA) E2.5MOM x 6 sets

– 2 back squats @ 87.5%

*This is a little lighter than last week.

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 front squats (135/95)
• 3 toes to bar

*Increase reps by 3 every set.

 

Saturday 7/6

Fitness

Every 6 minutes x 6 sets (3 each):

Station 1

– 400 or 300m run

– 3 rounds

• 6 box jumps w/ step down or step-ups
• 8 KB swings

 

Station 2

– 500/400m row

– 3 rounds

• 6 strict pull-ups
• 8 push-ups

 

Performance

Every 6 minutes x 6 sets (3 each):

Station 1

– 400m run

– 3 rounds

• 6 box jumps w/ step down (24/20”)
• 8 KB swings (70/44)

 

Station 2

– 500/400m row

– 3 rounds

• 6 pull-ups
• 8 shoulder to overhead (115/75)

 

Sunday 7/7

8am Endurance

10-12pm Open Gym

New shirts are in and they’re selling fast! Get yours today by purchasing one online HERE or at the gym on the kiosk (or with the help of a coach). A huge thanks goes out to Rob Daffin for help with the design!

Performance and Fitness programming is dropping today. Read more about the difference between the two tracks HERE.

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Monday 6/24

Performance

A) E2M x 3 sets:

– 1 clean pull + 1 (squat)  clean + 1 front squat + 1 split jerk @ 65-75%

+

E2M x 3 sets:

– 1 (squat) clean + 1 front squat + 1 split jerk @ 75-85%

+

E2M x 3 sets:

– 1 squat clean + 1 split jerk @ 85-90+%

 

B) AMRAP in 5 minutes:

– 10 box jumps w/ step down (24/20”)

– 10 push press (115/75)

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses (50/35)

– 15 air squats

R2M

AMRAP in 5 minutes:

– 10 pull-ups

– 10 front rack reverse lunges (115/75)

 

Fitness

A) E3MOM x 6 sets:

– 6 front squats (building

– 8/side DB half kneeling presses

– 10 banded face pulls

 

B) AMRAP in 5 minutes:

– 5 DB box step overs

– 10 DB push press

R2M

AMRAP in 5 minutes:

– 5 DB devil’s presses

– 15 air squats

R2M

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 goblet hold reverse lunges

 

Tuesday 6/25

Performance

A) E3MOM x 6 sets – bench press

– 2 @ 88-90%

Alternate after each set (3 each) –

Station 1: 8/side bent over DB/KB rows

Station 2: 12-15 bent over DB reverse laterals

 

B) 12 min AMRAP:

– 1200m run, in remaining time

• 10 KB swings (70/44)
• 10/7 HR push-ups

 

Fitness

A) E3MOM x 6 sets

– 6 bench press @ 2111 tempo

Alternate after each set (3 each) –

Station 1: 8/side bent over DB/KB rows

Station 2: 12-15 bent over DB reverse laterals

 

B) 12 min AMRAP:

– 1200m run, in remaining time

• 10 KB swings
• 10/7 HR push-ups

 

Wednesday 6/26

Performance

A) E2.5MOM x 6 sets

– 2 back squats @ 90%

 

B) 4 rounds for time:

– 500/400m row

– 15-12-9-6 deadlifts (225/155)

– 45-36-27-18 double unders

 

Fitness

A) E2.5MOM x 6 sets

– 5 back squats @ 30X1 tempo

 

B) 4 rounds for time of:

– 500/400m row

– 10 double KB deadlifts

– 30 single unders

 

Thursday 6/27

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-2 strict press

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 double DB hang power cleans (50/35)

– 4 DB facing burpees

 

Fitness

A) E2.5MOM x 5 sets:

– 10-8-6-4-4 strict press (building)

– 8 ring rows w/ pause

*Strict presses heavier than last week.

 

B) Every 3 minutes x 4-6 sets:

– 200m run (scale to hill run) or 200/150m row

– 8 double DB hang power cleans (50/35)

– 4 burpees

 

Friday 6/28

Performance

1. A) EMOM x 20-30 min

– 1 power snatch @ 115/75

– 2 overhead squats

– 3 toes to bar (or 1 bar muscle-up)

– 4 ring dips

RX+ use 135/95.

 

B) For quality:

– 100 hollow rocks

 

Fitness

A) EMOM x 20-30 min

– 4 alternating DB snatches

– 3 goblet squats

– 4 hanging knee raises

– 3 push-ups

 

B) For quality:

– 100 foot anchored strict abmat sit-ups

 

Saturday 6/29

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 6/30

8am Endurance

10-12pm Open Gym

Bear with me, this is a long post but worth the read.

I just wanted to let you in on a little something that I’m pretty pumped about. I’ve been writing programming for 8+ years for both group and individual athletes. I’ll be the first to admit I’ve made mistakes, over implemented personal biases, and strayed from our core values at times. Needless to say I’ve learned a lot in that time span and I’ve learned and evolved. What I’ve always striven for though is to deliver you the best programming I can day in and day out.

Starting this coming Monday, we will be rolling out two versions of our daily programming in an attempt to appeal to the variety of experience levels, abilities, and goals we have among our membership. You will see the daily training split into “Fitness” and “Performance”.

So what’s the difference?

Fitness

As the name indicates, Fitness will be designed to develop foundational strength and aerobic capacity, with a focus on structural balance and movement pattern quality. This definitely does not mean that the workouts will lack intensity, but also means you won’t leave you feeling beat down either. Loads used for the strength portions of class will typically be lighter and higher in rep number as compared to those used in Performance. There won’t be as much focus on percentages of your max but a heightened focus on feel and tempo. Gymnastics and basic body weight movements will be present with more strict versions to help build muscular strength and joint stability. The Olympic weightlifting movements (snatch, clean, jerk) will make rare appea rances with a barbell but will still be seen more often with dumbbell work. For you Masters members, you can expect more of the same but under the Fitness label. Other focal points of our Fitness programming include fat loss, gaining/maintaining muscle tone, increased mobility, enhanced energy, enhanced immune function, better sleep, increased mental acuity, and being able to physically do whatever you wish to do outside of the gym whether it’s hiking in the mountains, moving a heavy-ass couch, or chasing your pets/kids/grand kids.

Fitness programming is recommended for those considered beginner to intermediate level (0-6 months) or whose training goals align with the description above. Been training with us for years but want to throttle is back a little? I promise you won’t leave the gym feeling underwhelmed after a day of Fitness programming.

Performance

The focus of our Performance track of programming is just that… performance. It is for those who wish to take their training to the next level, so to speak. Performance will have a higher level of intensity and complexity to both the strength and conditioning segments. It’s designed for people with an adequate foundation in strength and conditioning. Performance won’t be about learning the basic strength movements but more so the fine tuning of the movements. Olympic lifting, upper level gymnastics, and heavier strength work percentages will be a mainstay of this program. I can also make a couple of reasonable assumptions about those following this program when I design it… 1) that the client is at an acceptable level of health, and that their body composition is not their number one priority and 2) that they have a desire to maximize their fitness as measured by work capacity across broad time and modal domains (i.e. they want to be better at “CrossFit” as a sport, hobby, or whatever you may call it).

Performance is recommended for those considered an intermediate or advanced level (6 months – 2+ years of training). It is assumed that Performance athletes will treat their bodies appropriately in regards to proper recovery and nutrition. If you are a beginner and want to progress quickly, hoping straight into the Performance track is not recommended. Take the time to master the basics and you’ll make much more consistent progress without the risk of overdoing it.

Not sure which category you fall under? No worries! Coach RJ and I can make recommendations based on that day’s programming, how you’re feeling, and your level of ability. The best part about the new Fitness and Performance programming is that they will run parallel to one another so you’ll have the option to move between the two on a daily basis meaning you won’t be locked into one or the other. The purpose is to provide you more options and a better fit for your fitness goals every day you come into the gym.

Monday 6/17

A) E3MOM x 6 sets – bench press

Set 1: 2 @ 92-94%

Sets 2-6: 2 @ 84%

Alternate after each set (3 each) –

Station 1: 2 weighted/negative pull-ups (heavier/slower than last week)

Station 2: 10 L-seated band rows w/ pause

 

B) E3MOM x 4-6 sets

– 15/12 cal row

– 12 RKB swings

– 9 perfect push-ups

– 6 toes to bar

*Scale reps to 12/9-10-8-6 if needed.

 

Tuesday 6/18

A) E2.5MOM x 6 sets – back squat

Set 1: 2 @ 92-94%

Sets 2-6: 2 @ 84%

 

B) 3 rounds for time:

– 400m run

– 16-12-8 front rack reverse lunges @ 30-35% 1RM back squat

– 48-40-32 double unders

 

Masters

A) E2.5MOM x 6 sets

– 5 back squats (building)

– 8 DB Romanian deadlifts

– 8 push-ups with alternating shoulder tap

 

B) 3 rounds for time:

– 400m run

– 30-20-10 walking lunges (weighted if able)

– 40-30-20 single unders (20-15-10 jumping jacks)

 

Wednesday 6/19

A) E3MOM x 5 sets:

– 5-4-3-3-3 strict press

– 8 bent over supinated BB rows w/ pause

*Strict presses heavier than last week.

 

B) 12 min AMRAP:

– 300/250 Meter Row

– 20 single arm DB push press (10 each @ 55/35)

– 20 box step-Overs with KB/DB goblet hold (20/16”)

 

Thursday 6/20

A) EMOM x 20-30 min

– 1 power clean @ 70-75%

– 3 strict pull-ups

– 5 push-ups

– 7 air squats

*If you can’t keep up then scale down to 2, 4, 6 reps.

 

B) 3×10 reps of each face down:

– I, Y, Ts (include 2.5/hand if able, thumb up)

 

Masters

A) EMOM x 20-30 min

– 1 DB devil press

– 3 strict pull-ups

– 5 push-ups (elevated)

– 7 air squats

*If you can’t keep up then scale down to 2, 4, 6 reps.

 

B) 3×10 reps of each face down:

– I, Y, Ts (include 2.5/hand if able, thumb up)

 

Friday 6/21

A) E2.5M x 6 sets – deadlift

Set 1: 2 @ 88-90%

Sets 2-6: 2 @ 85%

 

B) 3 rounds for quality:

– 6-8/arm KB contralateral lunge

– 6-8 knees to bar, or high knee tuck

 

C) 3-4 sets:

– 3 band resisted sprint starts

– 1 hill sprint

Rest on the walk back down the hill

 

Saturday 6/22

8am Masters

9am CrossFit

10am Intro To CrossFit /  Open Gym

 

Sunday 6/23

8am Endurance

10-12pm Open Gym

 

Monday 6/10

A) E3MOM x 6 sets – back squat

Set 1: 3 @ RPE 10

Sets 2-6: 3 @ 88-90% of set 1

 

B) Three rounds for time of:

– 400m run

– 10 hang squat cleans (115/75)

– 15 pull-ups

 

Tuesday 6/11A) E3MOM x 5 sets:

– 5-5-4-4-4 strict press

– 8/side DB rows

 

B) 10 min AMRAP:

– 10 shoulder to overhead (115/75)

– 30 double unders

– 10 burpees over bar

 

C) 3 sets:

– 10-15 DB reverse laterals

– 15-20 hollow rocks

 

Masters

A) E3MOM x 5 sets:

– 5-5-4-4-4 strict press

– 8/side DB rows

– 10 alternating cossack squats*

*add goblet hold if able

 

B) 10 min AMRAP:

– 10 DB shoulder to overhead

– 30 single unders or 15 jumping jacks

– 10 burpees

 

C) 3 sets:

– 10-15 DB reverse laterals

– 15-20 hollow rocks

 

Wednesday 6/12

A) Level 2&3

E3M x 2 sets

Station 1: 3 minutes of rope climb skill practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2: 3 minutes of handstand walk practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3: 3 minutes of ring muscle-up skill practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

 

Level 1:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1: strict pull-ups x 6-8 reps @ 21X0

Station 2: supine ring rows x 8 reps @ 2111

Station 3: handstand hold x 45-60 second

Station 4: L-Sit (or L-sit progression) x 45 seconds (accumulated)

 

B) 2 rounds for reps

– 2 minutes of rowing for calories

– 2 minutes of 6 alternating DB snatches + 6 overhead walking lunges – 3/side (50/35)

– 2 minutes of rowing for calories

– 2 minutes of ring dips

 

Thursday 6/13

A) EMOM x 5-6 sets:

Station 1 – 8 deadlifts @ 70% of 1-RM

Station 2 – 16 walking lunges with farmer’s carry hold (53/35lb KBs)

Station 3 – 6/4 bar muscle-Ups, 8 strict toes to bar, or 8 hanging leg raises @ 2121 tempo

Station 4 – 5-10 strict handstand push-ups

Station 5 – 30-40 seconds ring or floor FLR

 

B) 3 sets for quality:

– 10-15/side back elevated single leg hip thrusts w/ pause

– 15-20/side glute wall slides

 

Masters

A) EMOM x 5-6 sets:

Station 1 – 8 deadlifts (tough)

Station 2 – 16 walking lunges with farmer’s carry hold (53/35lb KBs)

Station 3 – 8 hanging leg raises (straight or bent knees) @ 2121 tempo

Station 4 – 5-10 L-seated DB presses

Station 5 – 30-40 seconds ring or floor FLR

 

B) 3 sets for quality:

– 10-15/side back elevated single leg hip thrusts w/ pause

– 15-20/side glute wall slides

 

Friday 6/14

A) E2Mx 4 sets:

– 1 power clean + 1 hand squat clean + 1 push jerk + 1 split jerk @ 65-75%

+

E2Mx 4 sets:

– 1 squat clean + 1 split jerk @ 80, 85, 90, 90+%

 

B) 3 sets:

– 3-5 rope climbs or rope climb progressions

– 1 lap contralateral carry

– 10 Chinese DB rows w/ pause

– 10-12 hamstring slide curls

 

C) 3 sets:

– 10 DB hammer curls

– 10 DB/BB skull crushers

– 10 DB lat pull-overs

 

Saturday 6/15

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 6/16

8am Endurance

10am-12pm Open Gym