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
Wednesday, July 1
A.
10 sets, every 40s, 2 deadlifts @ 75% 1RM
B.
5 rounds for time:
12 DB burpee deadlifts (50/35)
9 DB hang power cleans
60 DUs
tuesday, june 30
A.
strict press 4-4-3-3-3-2
B.
2 times through
3 min amrap:
400m run
max reps CTB pull ups (Rx+ ring MUs)
90s rest
3 min armap:
500/450m row
max reps push press (115/75)
90s rest
repeat for a total of two sets of each couplet
score = total reps PUs and PP
Monday, june 29
A.
Back Squat (32X1) 5-5-4-4-3
B.
for time:
20-18-16-12 front rack lunges (155/105
20-18-16-12 TTB
40-36-32-24 Russian KBS
friday, june 26
A.
10 sets: segment power snatch + hang power snatch
B.
for time:
10-8-6-4-2 reps of [1 power snatch + 2 OH lunge steps] (115/75)
20-16-12-8-4 burpee box jumps
thursday, june 25
A.
4 sets: 1 1/2 reps incline barbell bench press
2 sets of 6 reps, 2 sets of 5 reps
B.
6 sets, one set every 3 mins, each set for time:
12 DB Bench Press (50/35, Rx+ 70/50)
15/12 Cal Row/Ski or 40s hard effort air bike or echo bike
wednesday, june 24
A.
10 sets:
2 deadlifts
B.
EMOM x 18 (6 rounds)
12 single arm alt DBS (50/35) Rx+ 16 reps
20 Russian KBS (70/53)
50 DUs
tuesday, june 23
A.
strict press 5-4-4-3-3-3
B.
for time:
15 ring muscle-ups
30 hang power snatches (115/75)
60 bar facing burpees
scaled
45 CTB pull-ups
30 hang power snatches
50 bar facing burpees
monday, june 22
A.
Back Squat (32X1) 6-6-5-5-4
B.
4 sets:
2 mins to complete:
12 box jump overs
9 squat cleans (135/95)
max reps TTB in remaining time
rest 2 mins between amraps
score = total TTB
friday, june 19
A.
10 sets:
1 snatch (build to a 1RM)
B.
3 rounds for time:
10 alternating single arm devils press (50/35)
20 WBS
10 reps of [1 SA DB snatch + 2 OH lunge steps]
20 WBS
thursday, june 18
A.
4 sets: 1 1/2 reps incline bench press x 6 reps (barbell)
B.
for time:
10-9-8-7-6-5-4-3-2-1
bench press (BW for men, 3/4 BW for women)
CTB pull-up
100m run after each round
wednesday, june 17
A.
deadlift 5 sets of 2 reps @ 92-95% 1RM
B.
speed deadlift work
10 sets, one set every 35s, 1 rep @ 70-75% 1RM
C.
12 min amrap:
3-6-9-12-15-18…
power clean (155/105)
TTB
box jumps (30/24)
tuesday, june 16
A.
1RM front squat
B.
5 sets, one set every 2:30, each set for time:
12 front rack lunges (135/95)
50 DUs
thursday, june 11
For Time (35 min cap):
400m run
20 Bench Press (105-155)/(65-95)
20 strict pull-ups
600m run
15 Bench Press (135-185)/(75-115)
15 strict pull-ups
800m run
10 Bench Press (145-205)/(95-135)
10 strict pull-ups
1000m run
5 Bench Press (155-225)/(105-155)
5 strict pull-ups
1200m run
wednesday, june 10
A.
4 sets:
3 reps deadlift @ 87 – 93% 1RM
B.
speed work
EMOM for 8 mins
2 deadlifts @ 65–70% 1RM
C.
7 rounds for time (14 min cap):
7 power cleans (135/95)
7 TTB
200m run
tuesday, june 9
A.
front squat tough single but not max (RPE 9)
B.
On a 2:30 clock:
20 front squats (95/65, scaled 65/45)
12 burpees over the bar
On a 2:30 clock:
16 front squats (135/95, scaled 95/65)
12 burpees over the bar
On a 2:30 clock:
12 front squats (185/125, scaled 135/95)
12 burpees over the bar
On a 2:30 clock:
8 front squats (205/135, scaled 155/105)
12 burpees over the bar
On a 2:30 clock:
4 front squats (225/145, scaled 185/125)
12 burpees over the bar
– rest the remainder of each 2:30 window
– record your time for each couplet