thursday, july 30
A.
5 sets:
3 reps barbell incline bench press
B.
4 sets:
In 3 mins, complete:
400m run + max reps CTB pull-ups (Rx+ MUs of choice)
60s rest between sets
score = total pull-ups each set
wednesday, july 29
A.
4 sets:
5 reps pause deadlifts (pause 2” off floor for 2s, then stand)
B.
In 5 mins, complete:
40/30 cal row
Then, max rounds of DT with remaining time
2 mins rest
In 4 mins, complete:
30/22 cal row
Then, max rounds of DT with remaining time
2 mins rest
In 3 mins, complete:
20/14 cal row
Then, max rounds of DT with remaining time
“DT”
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
tuesday, july 28
A.
tempo push press (3s negative)
3 sets of 5 reps, 2 sets of 4 reps
B.
4 burpees at 0 and EMOM (Rx+ burpees over the bar)
for time:
20 thrusters (95/65)
20 push press
20 front squats
20 push press
20 sumo deadlift high pulls
20 push press
monday, july 27
A.
back squat (30X1) - 3s down but no pause at bottom this week!
3 sets of 3 reps
2 sets of 2 reps
B.
CF Games event 12-ish
3 rounds for time (12 min cap):
21 TTB
7 power snatches (75/55, Rx+ 95/65)
7 hang power snatches
7 squat snatches
friday, july 24
A.
4 sets of 8/side rear foot elevated split squats
B.
3 sets (6 intervals):
In 1:15, complete: 20 Russian KBS (70/53) + max reps DUs
rest 2:15
In 1:15, complete: 20 Russian KBS (70/53) + max cal echo bike
rest 2:15
thursday, july 23
A.
5 sets:
3 reps 1 1/2 reps incline bench press
B.
“18.1”
20 min amrap:
8 TTB
10 single arm hang clean and jerks (5R/5L)
12 cal row
wednesday, july 22
A.
22-24 mins to find a 3RM deadlift
B.
9 min amrap:
3-6-9-12-15-18
bar facing burpees
deadlifts (225/155)
tuesday, july 21
A.
strict press
3 sets of 2 reps, 3 sets of 1 reps
B.
for time:
800m run
Then,
5 rounds:
20 pull-ups
7 push jerks (135/85)
scaled
for time:
800m run
Then,
5 rounds:
15 pull-ups (scale as needed!!!! this is A LOT)
7 push jerks
Monday, july 20
A.
back squat (32X1)
6 sets of 2 reps
B.
12 min amrap:
12 box jumps
12 front rack lunge steps (95/65)
6 thrusters (95/65)
friday, july 17
A.
rear foot elevated split squats
2 sets of 10/side
2 sets of 8/side
B.
10 rounds for time:
12 WBS (scaled 9-10 reps)
6 TTB
thursday, july 16
A.
5 sets: 1 1/2 reps incline bench press
2 sets of 4 reps, 3 sets of 3 reps
B.
20 min amrap:
at 0:00, 5:00, 10:00 and 15:00 400m run
3 strict pull-ups
6/side single arm DB hang clean & jerk (50/35)
12 air squats
wednesday, july 15
A.
5x3 deadlift
B.
3 sets:
60s to complete: 6 power cleans (155/105) + max cal row
90s rest
60s to complete: 6 power cleans (155/105) + max cal echo bike
90s rest
tuesday, july 14
A.
strict press 3-3-2-2-1-1
B.
5 sets:
In 2 mins, complete:
200m run + 9 CTB pull-ups + max reps push press (115/75)
2 mins rest between sets
score = total reps push press
monday, july 13
A.
back squat (32X1)
3 sets of 3 reps, 2 sets of 2 reps
B.
for time:
2 rounds of:
20 Russian KBS (53/70)
15 front squats (95/65)
60 DUs
2 rounds of:
20 Russian KBS (53/70)
6 front squats (185/125)
60 DUs
friday, july 10
A.
4 sets:
10/side rear foot elevated split squats (barbell back rack)
B.
for time:
25 Russian KBS (70/53)
15 back squats (185/125) - ok to use rack
25 Russian KBS (70/53)
40 WBS
25 Russian KBS (70/53)
40 WBS
25 Russian KBS (70/53)
15 back squats (185/125)
25 Russian KBS (70/53)
thursday, july 9
A.
5 sets: 1 1/2 reps incline barbell bench press x 4 reps
B.
6 min amrap:
6 burpee box jump overs (24/20)
6 ring MUs
100m run
rest 3 mins
6 min amrap:
6 burpee box jump overs (24/20)
12 CTB pull-ups
100m run
wednesday, july 8
A.
4 sets of 3 deadlifts
B.
5 sets, one set every 4 mins, each set for time:
6 deadlifts @ 70-75% 1RM + 60 DUs
hard and fast effort on this!
tuesday, july 7
A.
strict press 4-3-3-2-2-2
B.
2 rounds of:
18 TTB
12 hang clean & jerks (115/75)
12 burpees over the bar
2 rounds of:
18 TTB
6 hang clean & jerks (175/115)
12 burpees over the bar
monday, july 6
A.
5 sets tempo pause back squat
3 sets of 4 reps
2 sets of 3 reps
B.
4 rounds for time:
9 front squats (185/125)
500/400m row
thursday, july 2
A.
4 sets: 1 1/2 reps incline bench press
2 sets of 5 reps, 2 sets of 4 reps
B.
“Omar”
for time:
10-20-30 thrusters (95/65)
15-25-35 bar facing burpees