Programming Overview: Apr. 3-9

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Monday 4/3

A) clean and jerk tech work

 

B) E2MOM x 16 min (8 sets)

– 2 halting clean pulls + 1 (sq.) clean + 1 split jerk

*Halting clean pulls pause 2 counts at the kneecap before returning to the floor.

*Pause 1-2 sec in receiving position of split jerk before recovering feet.

 

C) For time:

– 800m run

– 30 shoulder to overhead (use last week’s weight)

– 800m run

*If you weren’t here last week then use 155/105, 135/95, 115/75, or 95/65.

 

Tuesday 4/4

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85+%

*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

 

B) EMOM x 15-21 min (5-7 sets)

Station 1: 12/9 cal row*

Station 2: 8-10 KB thrusters (53/35/hand)

Station 3: 6-10 toes to bar

 

*Rx+ is a 15/12 cal row

 

Wednesday 4/5

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85+%

*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 4 @ 85% then try for them this week.

*After every set perform 8 (/side) bent over DB rows w/ a pause.

 

B) Every 6 minutes x 4 sets (all out):

– 6 TnG power snatches (building per set)

– 8 burpees over the barbell (AFAP)

– 20 sec row all out (AFAP)

 

Thursday 4/6

Pick a level based on capacity:

A) Level 3:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 40/30 cal row

Station 2 – 60 double unders + 30 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 20 pull-ups + 20/15 perfect push-ups

 

Level 2:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 30/22 cal row

Station 2 – 40 double unders + 20 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 15 pull-ups + 15/12 perfect push-ups

 

Level 1:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 24/18 cal row

Station 2 – 60 single unders + 20 wallballs

Station 3 – 400m run

Station 4 – 15 banded pull-ups + 15/12 scaled push-ups

 

*Can mix and match levels if needed but try and stick to rep scheme.

 

B) Cool down foam roll:

– 60 sec/side quads

– 60 sec/side glutes/piriformis

– 60 sec/side lower and upper back

– 60 sec/side lats

 

Friday 4/7

A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: 4-6 @ 80%

*After every set accumulate 30 sec in L-sit.

 

B) 3 rounds not for time:

– 1 lap bear crawl sled drag (moderate weight/speed)

– 20 elevated banded glute marches

– 2 laps KB watier’s walk (1 lap/side)

– 20 deadbug pallof presses (10/side) @ 1011

 

Saturday 4/8

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

 

Sunday 4/9

8am Endurance

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