Programming Overview: June 27 – July 2 (N&WP Week 8)

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Screen Shot 2017-06-27 at 6.19.53 AM

Well, it’s now week 8 and right now we are working on maintaining what we have started over the last 2 months.  Yup, it’s already been 2 months… Nothing new this week!  We just want to reinforce good habits.
Remember to keep logging your food, whether you use the MyFitnessPal app or if you track it some other way, and weigh yourself 3 times a week.  This will be very important for your last 4 weeks as we start to ween you off of the program and send you into the real world.
Our next and last meeting is the coming Sunday the 2nd at 11am.  I hope to see you all there!

Please let us coaches know of you have any questions or need anything.  You are never putting us out, that’s what we are here for.

Monday 6/26

A) E2MOM x 16 minutes (8 sets):

– 3 front squats

*Start at heaviest 3 reps from last week and build if able.

 

B) For max reps:

– 2 minutes max RKB swing (70/53)

R2M

– 2 minutes max cal row

R2M

– 2 minutes max wallball (20/14)

R2M

– 2 minutes max cal row

R2M

– 2 minutes max RKB swing
Tuesday 6/27

A) E2MOM x 9 sets:

Sets 1-3: 3 power clean + 3 push jerk @ 55-60%

Sets 4-6: 2 power clean + 2 push jerk @ 65-70%

Sets 7-9: 1 power clean + 1 push jerk @ 75-80%

 

B) EMOM x 12-21 minutes (4-7 sets):

1 – 3-5 strict pull-ups + 3-5 kipping CTB pull-ups

2 – 8-10 burpee box jump overs (24/20”)

3 – 50 double unders
*Add weight to strict pull-ups if able w/ DB between legs. Scale to 8-10 banded pull-ups + 8-10 ring rows if necessary.
Wednesday 6/28

A) Every 4 minutes for quality x 16 min (4 sets):

– 12-16 alternating single arm DB presses (6-8/side)

– 12-16 alternating single arm DB bent over rows (6-8/side)

– 20 KB Russian twist

 

B) E2MOM x 12-16 min (6-8 sets):

90 sec to…

– Row 20/15 (scale to 15/12 if you are a bit slower on the row)

– max effort ring dips in remaining time
*scale to 15/12 if you are a bit slower on the row

Thursday 6/29

At 80-90% pace…

30 min AMRAP:

– 1000m row

– 20 toes to bar

– 30 box jump overs (24/20”)

– 800m run

– 20 alternating DB snatches (53/35)

– 30 burpees
*This is what we have been building up to. Find a pace that you can stay constant with. Break up movements
Friday 6/30

A) E4MOM x 16 minutes (4 sets):

– 4-6 bench press @ 20X1

– 6-8 wide grip pull-ups @ 20X1

– 8-10 DB Romanian deadlifts @ 20X1

*BP should be heavier than last week.

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

 

B) 3 sets for quality:

– Bent over BB Row x 15 reps

R30S

– DB skull crusher x 15 reps

R30S

– DB hammer curl x 15 reps

Rest 2-3 minutes

 

C) E3MOM x 3 sets:

– box push down and back AFAP
Saturday 7/1

8am Masters

9am CrossFit

10am Barbell

11am Free Intro
Sunday 7/2

8am Endurance

11am N&W Program Meeting #3

12-2pm Open Gym

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