Introducing “SWEAT” (Programming Overview: Sept. 4-10)

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SWEA (1)

 

We are rolling out a new 30 minute “fast class” this coming Monday that is open to all current members and non-members alike. It will be free for non-members throughout the rest of September and included in all current memberships.

What is SWEAT?

Sweat is a 30 minute fast class incorporating more cardio-centric interval training designed to burn calories without the barbell or heavy weights. Sweat is perfect for those of all fitness levels!

If you have a friend who might be interested in Sweat, have them sign up for a free membership HERE.


 

Monday 9/3 (Labor Day) – 9am class only

“The Dallas Five”

5 minutes of:

  • Burpees

R1M

Then, 5 minutes of:

  • 7 deadlifts, 155/105 lb.
  • 7 box jumps, 24/20-in. Box

R1M

Then, 5 minutes of:

  • Turkish get-ups, 40/30-lb. Dumbbell

R1M

Then, 5 minutes of:

  • 7 snatches, 75/55 lb.
  • 7 push-ups

R1M

Then, 5 minutes of:

  • Rowing (calories)

 

Tuesday 9/4

A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2

R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)

– 7 toes to bar

*Pick a weight that is tough but you can keep unbroken with.

Masters

A) Every 2.5 minutes x 4 sets

– 8 deadlifts

– 8/side single arm DB overhead press

– 4/side single arm ring rows w/ reach

B) Every 3 minutes x 4-6 sets:

– 200m run or 200/150m row

– 5/side DB hang clean and jerk

– 7 sit-ups or hanging knee raises

*Pick a weight that is tough but you can keep unbroken with.

 

Wednesday 9/5

3 minutes:

– 500/400m row

– Max RKB swings in remaining time (70/44)

R1M

3 minutes:

– 400m run

– Max double unders in remaining time

R1M

3 minutes:

– 500/400m row

– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)

R1M

3 minutes:

– 400m run

– Max box jump overs in remaining time (24/20”)

R1M

3 minutes:

– 500/400m row

– Max DB snatch in remaining time (55/35ish)

R1M

3 minutes:

– 400m run

– Max wallballs in remaining time (20/14)

*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.

 

Thursday 9/6

A) Every 3 minutes x 3 sets:

– 10 strict overhead press @ 2011

– 10 BB RDLs @ 2011

– 20 medball Russian twists from hollow position

B) EMOM x 3 sets

1: 12/9 cal row

2: 15 wall balls

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 12 KB swings (70/44)

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 9 burpees

RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.

Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.

 

Friday 9/7

A) Every 5 minutes x 3 sets:

– 16 front rack reverse lunges

– 6-12 strict handstand push-ups

– 6-12 strict supinated pull-ups

*Lunges should be at or heavier than last week’s heaviest set.

B) 3 sets for quality of:

– 1 length x seated hand over hand vertical sled pull

– 10 double KB iso front squats @ 3030 tempo

– 1 lap/arm suitcase carry

– 10 medball hamstring curls @ 3030 tempo

 

Saturday 9/8

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/9

8am Endurance

10-12pm Open Gym

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