Programming Overview: Jan. 29 – Feb. 4

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Week 2 of the Whole Life Challenge is underway and with that comes a new well-being practice. This week we will incorporate the morning routine. Whether you choose to exercise, mobilizing, reading, journaling, or meditation, make sure you do something for yourself for at least 10 minutes each morning before getting pulled into the next obligation. When you make time for yourself first you set the tone for the day ahead.


 

Monday 1/29

A) E2MOM x 5 sets:

– 2 x split jerks

*On the first 3 sets pause 1 count at bottom of dip and at catch.

 

Barbell Cycling Day 1

B) E2M x 3 sets:

– 6 x UB power clean + push jerk

*Build as you go. Work on efficient movement.

 

C) 10 to 1 reps for time:

– pull-ups

– push ups

– KB swings (70/44)

 

Tuesday 1/30

A) E2MOM x 5 sets:

– 5 x box squats @ 65%

*Absolutely no rocking. Keep weight in heels with slightly widened stance.

 

B) E3MOM x 4-6 sets

– 250/200m row

– 30 double unders

– 8 DB/KB front rack walking lunges (50/35ish)

 

Wednesday 1/31

A) Every 90 seconds x 3 sets:

Station 1

  • L3: ring MU x 3-5 reps
  • L2: 6-10 strict ring pull-ups + 6-10 strict ring dips
  • L1: 6-10 x banded supinated pull-ups + 6-10 dips

Station 2

  • L3: handstand walk x 30-50 feet
  • L2: handstand walk practice with partner (split 45s/45s)
  • L1: handstand wall hold (practice taking one leg off)

Station 3

  • L2: L-sit x 30 – 45 sec accumulation
  • L1: High knee hold on boxes x 30-45 sec accumulation

 

B) 3 rounds for time @ 90%:

– 400m run

– 20 alternating DB snatch (50/35ish)

– 10 toes to bar

R60S

 

C) 3 sets for quality:

– 1 lap double KB front rack walk (slow)

– 8 banded YTWs

 

Thursday 2/1

A) E2MOM x 3 sets each (6 sets total):

Station 1: 10 x close grip bench press @ 20X1 (45-55%)

Station 2: 10 x supinated bent over BB row

 

B) E2MOM x 3 sets each (6 sets total):

Station 1: 10 Romanian deadlifts @ 20X1 (45-55%)

Station 2: 10 x kneeling DB/KB overhead press

 

C) 3-4 sets AFAP:

– hand over hand sled pull x 1 length

– box push x 1 length

R2-3M

 

Friday 2/2

A) E2MOM x 6 sets

– 3 front squats

*Start at heaviest weight from last week’s 4’s.

 

B) 3 min @ 90%

– 500/400m row

– AMRAP wallballs in remaining time

R2M

3 min @ 90%

– 400m run

– AMRAP burpee DB box step ups

 

Saturday 2/3

8am Masters

9am CrossFit

10am Intro To CrossFit

 

Sunday 2/4

8am Endurance

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