Programming Overview: June 4-10

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Thank you to everyone who brought in a buddy for Bring A Friend Day on Saturday! We had quite the turnout! Workout out or training is a social event and it always helps to have an introduction to a new program through someone you know. We are looking forward to doing more in the future!


 

Monday 6/4

A) Every 3 min x 5 sets:

– 5 x back squat @ 82%

*This should be heavier than your set of 8s from last week.

 

B) Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

R3M

Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

 

*Pull-ups start from a locked out hanging arm position.

*RX+ perform 115/85 thrusters & burpee + bar or ring muscle ups

*Scale run to 300m if you aren’t getting at least 20-30 seconds of work in.

 

Tuesday 6/5

A) E2MOM x 6 sets:

– 5 TnG power cleans

*Build as you go to a heavy but fluid set of 5

 

B) Every 5 minutes x 4-5 sets @80-90%

– 30/24 cal row or AB

– 20 RKB swings (53/35)

– 10 shoulder to overhead (115/75)

 

*RX+use 70/44 for KBs, 135/95 for S2O.

 

Wednesday 6/6

A) E2M x 3 sets:

– 3 high hang snatch @ 55-65%

+

E2MOM x 3 sets:

– 2 hang snatch @ 70-80%

+

E2MOM x 4 sets

– 1 snatch @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

 

B) 5 rounds for time:

– 200m run

– 8 power snatch (75/45)

– 8 box jump overs

 

*Power snatches should be cycled well and mostly UB. Be kind to the smaller plates.

 

Thursday 6/7

A) EMOM x 5-6 sets

RX

1: 250/200m (scaled 200/160m) or 1km .5/.4km AB

2: 8 deadlifts (225/155, 185/135, 155/105, 135/95) + 10-12 hand release push-ups

3: 20 double unders + 8 toes to bar

4: 12 double KB/DB walking lunges (55/35ish)  

5: rest

 

RX+ up deadlift weight to 275/205

 

B) 3 sets for quality:

– 16 banded pull aparts

– 16 alternating hollow hold psoas marches w/ monster band

 

Friday 6/8

A) Every 3 minutes x 5 sets:

– 5 x bench press @ 82%

– 5 x weighted pull-ups (sub banded negatives)

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

 

  1. C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

Saturday 6/9

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 6/10

8am Endurance

10am-12pm Open Gym

 

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