thursday, november 12
A.
4 sets:
15 DB bench press
superset 3 sets with 8-10 tempo pause ring rows (30X2)
B.
15 min amrap:
300m run
20 SA DB hang clean & jerk (50/35) (10/side - partition however you like)
300m run
12 ring muscle-ups (scaled = 18 CTB pull-ups)
300m run
20 SA alternating DBS
300m run
12 bar muscle-ups (scaled = 18 CTB pull-ups)
wednesday, november 11
A.
split jerk 6x1
B.
10 min amrap:
30 power cleans (115/75)
30 front squats
30 STO
30 hang squat clean thruster
*Starting at 0”00 and EMOM: 5 box jump overs
tuesday, november 10
A.
1RM front squat
B.
12 min amrap:
12 TTB
12 DB Front Rack Lunges (50/35)
30 DUs
12 DB Front Rack Lunges (50/35)
monday, november 9
A.
5 sets:
1 segmented clean deadlift + 1 hang power clean
B.
5 sets, one set every 4 mins, each set for time:
1 round of “DT” + 12 burpees over the bar (all out sprint on the burpees)
"DT"
12 deadlifts (155/105)
9 hang power cleans
6 STO
friday, november 6
A.
front rack lunge steps
5 sets of 8 reps
B.
EMOM for 16 mins (8x)
odd mins: 25 DUs + max reps thrusters (135/95)
even mins: rest
score = total reps thrusters
thursday, november 5
A.
4 sets:
DB bench press (2x20, 2x15)
superset sets 1,2 and 3 with 8-10 tempo pause ring rows (30X2)
B.
for time:
50-40-30-20-10 cal row
25-20-15-10-5 single arm devils press (50/35)
Wednesday, november 4
A.
split jerk
4 sets of 2 rep
2 sets of 1 rep
prioritize form and solid footwork over load
B.
2 rounds for time (20 min cap):
800m run
25 push press (115/75)
25 CTB pull-ups
tuesday, november 3
A.
6 sets:
1 front squat
B.
12 min amrap:
2-4-6-8-10-12… front squats (185/125)
4-8-12-16-20-24… TTB
30 DUs
monday, november 2
A.
5 sets:
1 segmented clean deadlift + 1 segment power clean
B.
for time:
21-18-15 power cleans (135/95)
42-36-30 push ups
Rx+ deficit push-ups: paralettes or hands on plates or 21-15-9 HSPUs
friday, october 30
A.
front rack lunge steps
1 set of 10 reps
4 sets of 8 reps
B.
for time:
21-18-15-12-9
back squats (135-95) - ok to use racks
Russian KBS (70/53)
TTB
thursday, october 29
A.
4 sets of 3-5 weighted strict pull-ups
B.
For total time:
100 DUs
30 Bench Press (135/95)
100 DUs
Rest 2 minutes, then…
75 DUs
20 Bench Press (185/125)
75 DUs
Rest 2 minutes, then…
50 DUs
10 Bench Press (225/155)
50 DUs
wednesday, october 28
A.
split jerk 6 sets of 2 reps
B.
5 sets:
In 2 mins, complete: 200m run (Rx+ 300m) + 10 CTB pull-ups + max reps push press (115/75)
2 mins rest between sets
score = total reps push press
tuesday, october 27
A.
front squat 3-2-1-3-2-1
wave set
Complete this as “waves.” For example, if you choose to complete round 1: 3 @ 95#, 2 @ 105#, and 1 @ 115#
round 2 would be: 3 @ 105#, 2 @ 115#, 1 @ 125
B.
for time:
18-15-12 front squats*
21-15-9 burpee box jumps
*(18 @ 155/105, 15 @ 175/115, 12 @ 185/125)
monday, october 26
A.
A.
5 sets: 2 segmented clean deadlifts + 1 segment power clean
B.
for time:
20/15 cal row
18 power cleans (135/95)
20/15 cal row
15 C&J
20/15 cal row
12 squat cleans
friday, october 23
A.
front rack lunge steps
3 sets of 10 reps
2 set of 8 reps
B.
10 rounds for time
4 deadlifts (225/155) (Rx+ 5 reps)
12 WBS (Rx+ 15 reps)
thursday, october 22
A.
4 sets:
5 weighted strict pull-ups
B.
30 min amrap:
400m run
immediately followed by…
three rounds of:
3 power snatches (135/95)
6 pull-ups (Rx+ 2-3 BMUs)
9 push-ups
12 air squats
wednesday, october 21
A.
split jerk
2 sets of 3 reps
4 sets of 2 reps
B.
5 sets:
In 90s, complete:
12 TTB + 6 push jerks (155/105) + max cal echo bike or row
2 mins rest between sets
score = total cals
tuesday, october 20
A.
5 sets of 2 segmented clean deadlifts + 1 hang power clean
B.
7 rounds for time:
7 power cleans (135/95)
7 box jumps (30/24)
200m run
monday, october 17
A.
front squat
6 sets of 2 reps
B.
3 rounds for time:
15 burpee CTB pull-ups (Rx+ 10 burpee BMU)
30 single arm KB thrusters (53/35, Rx+ 62/44)
45 KBS
scaled
12 burpee into jumping pull-up
24 SA KB thrusters (12/arm)
36 KBS
friday, october 16
A.
front rack lunge steps
3 sets of 10 reps
1 set of 8 reps
B.
EMOM x 15 mins
1) 15 WBS (Rx+ 20 WBS)
2) 50 DUs (Rx+ 60 DUs)
3) 20 Russian KBS (71/53)