thursday, may 1
A.
2 sets of 8/side
2 sets of 6/side
B.
5 rounds for time:
10 reps [DBS + 2 alt OH lunges] (50/35)
12 box jumps (30/24)
300m run
(1 repetition DBS + 2 alt OH lunges = DBS, keep DB overhead, lunge left, then lunge right)
Wednesday, april 30
A.
15 mins to build to a tough 3 rep deadlift, but not 3RM
B.
5 sets:
2 mins to complete:
50 DUs (buy in), then max rounds of "DT" in time remaining
2 mins rest between sets
score - total rounds and reps of DT
"DT"
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
tuesday, april 29
A.
6 sets:
3 reps strict press
B.
In 16 mins, complete:
1200m run (buy in) then max rounds of CTB Cindy in time remaining
*wear a weight vest if you have one
Cindy:
5 pull-ups
10 push ups
15 air squats
monday, april 28
A.
back squat 6-6-5-5-4 (no tempo this week!)
B.
for time:
15 TTB
15 front squats (115/75)
500/450m row
15 front squats (115/75)
15 TTB
rest 2 mins, then repeat
score = slowest time
Rx+
18 TTB
15 front squats (135-155)
600m row
15 front squats
18 TTB
friday, april 25
A.
power snatch skills & drills
B.
for time:
15-12-9
DB snatch L
DB snatch R
burpees over the DB
hang DB clean & jerk L
hang DB clean & jerk R
burpees over the DB
Thursday, april 24
A.
4 sets:
8/side barbell split squats
B.
five rounds for time:
400m run
16 reps of ***
***
Round 1 - overhead squats (95/65)
Round 2 - OH lunges
Round 3 - front squats
Round 4 - overhead squats
Round 5 - OH lunges
wednesday, april 23
5 sets, one set every 6 mins, each set for time:
500/400m row
power cleans*
15 TTB
set 1: 18 @ 135/95
set 2: 15 at 155/105
set 3: 12 at 185/125
set 4: 9 at 205/145
set 5: 6 at 225/155
tuesday, april 23
A.
strict press (no tempo this week!)
3 sets of 5 reps
3 sets of 3 reps
B.
16 mins amrap CTB Cindy
at 0:00 and at 8:00 run 600m
“Cindy”
5 pull-ups
10 push ups
15 air squats
Monday, april 21
A.
5 sets:
back squat 1.1 (30X0)
B.
10 rounds for time:
Level 1
8 box jump overs (24/20)
15 WBS
Level 2
8 box jump overs (24/20)
9-12 WBS
Friday, april 18
A.
5-6 sets:
1 hang snatch high pull + 1 hang power snatch
B.
Three rounds for time:
12 power snatches (115/75, 155/105)
400m run
thursday, april 17
A.
4 sets:
8 lunge steps + 2 front squats
B.
5 rounds:
2 mins on/2 mins rest
10 lateral burpees over the bar
12 reps*** (115/75, Rx+ 135/95)
max cal row
score = total cals rowed
***12 reps of:
Round 1 - front rack lunges (115/75, Rx+ 135/95)
Round 2 - OH lunges
Round 3 - front squats
Round 4 - front rack lunges
Round 5 - front squats
wednesday, april 16
5 sets
In 6 mins, complete
500/450m row or ski
10 deadlifts (185/125, Rx+ 225,155)
Max reps wall walks
90s rest between sets
Tuesday, april 15
A.
6 sets of strict press
3 sets: 3 reps at tempo
3 sets: 3 reps no tempo
B.
Level 1
every 6 mins for 3 sets:
400m run (buy-in) + amrap:
10 CTB pull-ups
20 push ups
30 air squats
Level 2
every 6 mins for 3 sets:
400m run + amrap CTB Cindy
Cindy:
5 pull-ups
10 push ups
15 air squats
monday, april 14
A.
back squat 3-3-2-2-2 (30X1)
B.
for time:
3 rounds of:
5 front squats (175/115)
15 TTB
right into 3 rounds of:
9 front squats (135/95)
15 box jump overs
friday, april 11
A.
snatch skills and drills
B.
10 rounds for time:
3 burpees
6 hang power snatches (75/55)
9 overhead squats
thursday, april 10
A.
“leg day”
B.
12 min amrap:
12 TTB
9 thrusters (95/65)
6 bar facing burpees
wednesday, april 9
5 sets, one set every 7 mins, each set for time:
750/600m row or ski
10 deadlifts (225/155) (Rx+ = 12 reps)
15 box jump overs
tuesday, april 8
A.
8 sets of 2 reps strict press (30X1)
B.
20 min amrap:
1-2-3-4-5-… wall walks
200m run
1-2-3-4-5-… rounds of CTB “Cindy”
200m run
Cindy:
5 pull-ups
10 push ups
15 air squats
monday, april 7
A.
back squat 4-3-3-2-2 (30X1)
B.
10 rounds for time:
Level 1
3 burpees
6 power cleans (115/75)
9 front squats
Level 2
3 burpees
6 power cleans (95/65)
6 front squats
Friday, april 4
A.
5-6 sets:
1 segmented clean deadlift + 1 hang clean pull + 1 hang power clean
B.
5 sets, one set every 4 mins, each set for time:
15/12 cal ski or 12/8 cal echo bike
12 deadlifts (155/105)
9 hang power cleans