8am Masters CrossFit

Every 3 minutes x 3 sets total

Station 1: 500m row

Station 2: 20 RKB swings (heavy) + 15 wallballs + 10 perfect push-ups

Station 3: 400m run

Station 4: 20 sit-ups + 15 ring rows + 10 burpees

Station 5: rest

 

9am CrossFit

Every 3 minutes x 3 sets total

Station 1: 500/400m row + 5-10 HSPU

Station 2: 20 RKB swings (heavy) + 20 wallballs (20/14) + 10 perfect push-ups

Station 3: 400m run w/ sandbag

Station 4: 50 double unders + 10 pull-ups + 10 burpees

Station 5: rest

 

10am Barbell/Open Gym

A) Snatch mobility and BB warm-up complex

 

B) 6 sets:

– 1 power snatch + 1 snatch balance + 1 overhead squat

Rest as needed, build to a heavy set

 

C) 8 sets:

– snatch

Sets 1-2: 2 @ 60-65%

Sets 3-4: 2 @ 70-75%

Sets 5-6: 1 @ 80-85%

Sets 7-8: 1 @ 90-95%

A) E4MOM x 16 minutes (4 sets):

– 6-8 bench press @ 20X1

– 6-8 wide grip pull-ups @ 20X1

– 6-8 wide stance good mornings @ 20X1 (taken off ground)

*BP should start at heaviest set of 8 from last week.

*Use bands on pull-ups to get at least 6 UB reps if needed.

 

B) 3 rounds for quality:

– 1 lap / arm farmers handle waiters walk

– 25 banded tricep pull-downs @ 1010

– 12 alternating front rack double KB box step up (heavy)

– 6-8 strict toes to bar w/ pause at bottom

All at 80-90% pace…

AMRAP in 10 min:

– 15 RKB swings (53/35)

– 15 DB anchored sit-ups

– 20 box step-ups

– 50 double unders

*R3M

AMRAP in 10 min:

– 800m run

– 500m row

– 20 burpee box jump overs (24/20”)

– in remaining time: 3 supinated strict pull-ups + 3 strict handstand push-ups

*R3M

AMRAP in 10 min:

– 20/15 cal row

– 10 alternating DB snatches (50/35)

– 15 wallballs (20/14 to 10/9’)

– 10 perfect push-ups

*R3M

A) 4 sets for quality:

– 6-8 strict overhead press @ 2111

– R60S

– 8-10 DB bent over row/ side @ 2111

– R60S

– 6-8 DB powell raise / side @ 2111

– R60S

 

B) 2,000m row tester

*Know the pace you are going to try and keep. Think of it as 4 x 500m. Establish pace and breathing pattern early and hold on as long as you can!

 

A) 8 minutes to build to today’s max power clean

R3M, then…

B) AMRAP power clean @ 90% of A in 8 minutes

C) 400m farmer’s carry with 53/35 KBs
– Walk don’t run. This is about time under tension.

D) 3 sets for quality:
– 20 hollow rocks
– 12-15 supine medball hamstring curls
Rest as needed

Programming Overview: June 19-25 (N&WP Week 7)

Screen Shot 2017-06-19 at 8.15.06 AM

Nutrition & Wellness Program: Week 7

During week 7 we want to address how you eat on training days versus rest days.  On days that you workout you will expend and need more energy than the days that you rest from the gym.  You will need to consume more carbohydrates and a little less fat.  On rest days you will need to consume a little bit more fat and you’ll subtract some of your carbohydrate intake.  Start by adding an extra 1-1.5 cups of a complex carb in the meal you eat before you workout and add 1.5-2 cups of a complex carb to the meal you eat after you workout.  On rest days don’t add the extra carbs instead, make sure you have equal fat at each meal.  The fat is what will keep you satiated throughout the day so make sure you have some each time you eat and you won’t need to worry about nutrient timing on your rest days.


 

Monday 6/19

A) Every 2.5 minutes x 5 sets

– 5-4-3-3-3 front squat @ 32X1

Use heaviest weight from 6/5 and 6/12 on the 5s and 4s respectively.

 

B) Every 2.5 minutes x 4-6 sets:

– 200m run

– 5 heavy thrusters

 

Tuesday 6/20

A) 8 minutes to build to today’s max power clean

 

R3M, then…

 

B) AMRAP power clean @ 90% of A in 8 minutes

 

C) 400m farmer’s carry with 53/35 KBs

– Walk don’t run. This is about time under tension.

 

D) 3 sets for quality:

– 20 hollow rocks

– 12-15 supine medball hamstring curls

Rest as needed

 

Wednesday 6/21

A) 4 sets for quality:

– 6-8 strict overhead press @ 2111

– R60S

– 8-10 DB bent over row/ side @ 2111

– R60S

– 6-8 DB powell raise / side @ 2111

– R60S

 

B) 2,000m row tester

*Know the pace you are going to try and keep. Think of it as 4 x 500m. Establish pace and breathing pattern early and hold on as long as you can!

 

Thursday 6/22

All at 80-90% pace…

AMRAP in 10 min:

– 15 RKB swings (53/35)

– 15 DB anchored sit-ups

– 20 box step-ups

– 50 double unders

*R3M

AMRAP in 10 min:

– 800m run

– 500m row

– 20 burpee box jump overs (24/20”)

– in remaining time: 5 supinated strict pull-ups + 5 strict handstand push-ups

*R3M

AMRAP in 10 min:

– 20/15 cal row

– 10 alternating DB snatches (50/35)

– 15 wallballs (20/14 to 10/9’)

– 10 perfect push-ups

*R3M

 

Friday 6/23

A) E3MOM x 12 minutes (4 sets):

– 6-8 bench press @ 20X1

– 6-8 wide stance good mornings @ 20X1 (taken off ground)

*BP should start at heaviest set of 8 from last week.

 

B) 3 rounds for quality:

– 1 lap / arm farmers handle waiters walk

– 25 banded tricep pull-downs @ 1010

– 12 alternating front rack double KB box step up (heavy)

– 6-8 strict toes to bar w/ pause at bottom

 

Saturday 6/24

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

 

Sunday 6/25

8am Endurance

TBD Open Gym

A) Every 2.5 minutes x 5 sets

– 5-4-3-3-3 front squat @ 32X1

Use heaviest weight from 6/5 and 6/12 on the 5s and 4s respectively.

 

B) Every 2.5 minutes x 4-6 sets:

– 200m run

– 5 heavy thrusters

A) E3MOM x 12 minutes (4 sets):

– 8 bench press @ 65-75%

– 8 Romanian deadlift @ 75-80% of max clean

 

B) 3 rounds for quality:

– seated sled drag face pull x 10 scoots (45/25+ on sled to start)

– 10-15 ring dips @ 2111 (accumulate if needed – stay on tempo)

– 6-8 DB step downs / side @ 30X1 (explode off toes)

– 4-6 dragon flags w/ 4-6 second lower