Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.
Also, stick around or come later and party it up for our 6th Anniversary! It will be open to everyone so bring your kids, family, or friends… and a swimsuit!
There will be the taco truck for eats and a keg for drinks but if you like to get a little fancy then please BYOB!
Can’t wait!
Monday 8/21
A) E2MOM x 6 sets – back squat
Sets 1-3: 3 @ 85%
Sets 4-6: 2-3 @ 85-90%
*Go up on weight from last week.
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare to 1/9/17
C) 2 rounds for quality:
– 20 reverse snow angels
– 20 single leg elevated hip extensions (10/side)
Tuesday 8/22
A) E2MOM x 10 sets:
– clean & jerk
Sets 1-2 = 3 reps @ 60%
Sets 3-4 = 2 reps @ 70%
Sets 5-6 = 1 rep @ 80%
Sets 7 = 1 rep @ 90%
Set 8 = 1 rep @ 90-95%
Set 9 = 1 rep @ 95+%
Set 10 = 1 rep @ 101%
B) E3MOM x 4-6 sets @ 90% pace:
– 200m run
– 30 double unders
– 5 ground to overhead (135/95)
RX+ use 155/105.
Wednesday 8/23
A) E4MOM x 4 sets:
– 6-8 Romanian deadlifts @ 30X1
– 6-8 single arm DB presses / side @ 2111
– 10-12 supine ring rows @ 2111
B) 8 min AMRAP:
– 6 toes to bar
– 8 alternating DB snatch
– 10 box jump overs (24/20”)
C) 3 sets for quality:
– 15 supine banded pull-aparts
– 20 elevated banded psoas march
*Rest as needed
Thursday 8/24
A) Every 10 minutes x 4 sets:
– 500/400m row
– 20 RKB swings (heavy)
– 20 burpees over the rower
– 20 push press 95/65
– 20 wallballs (20/14)
*Keep times the same.
*Switch order every set.
Friday 8/25
A) E3MOM x 5 sets:
– pause front squat @ 32X1
*start moderate and build to a heavy but perfect set.
B) 3 sets for quality:
– double KB front rack walk x 1 lap (AHAP)
– 30 sec accumulated L-hang from pull-up bar
C) 3 sets for quality
– 10 DB skull crushers
– 10 DB tate presses
– 10 DB floor presses
*Rest as needed.
*Use a weight that is tough but you can stay UB for all 30 reps.
Saturday 8/26
For time with a partner:
– 50 pull-ups
– 100 box jump-overs (24/20, 20/16”)
– 100 wallballs (20/14, 14/10)
– 100 calorie row
– 100 Russian KB swing (70/53, 53/35)
– 100 burpees over partner
– 50 pull-ups
– 1 slide down the waterslide
*30 min cut-off.
Sunday 8/27
Classes TBD