friday, august 28
A.
4 sets:
8 front squats (start @ RPE 6 · Build to RPE 8/9)
B.
for time:
50-40-30 WBS
25-20-15 TTB
thursday, august 27
A.
EMOM for 6 mins: 25s max reps strict pull-ups
B.
incline bench press
2 sets of 6 reps, 2 sets of 4 reps
C.
flat bench press
2 sets of 6 reps 2 sets of 4 reps
D.
4 sets:
3 min amrap:
3 CTB pull-ups (Rx+ 3 BMUs)
6 push-ups
12 alternating hang DB Snatches (50/35)
Rest 1 minute between sets, pick up where you leave off
wednesday, august 26
A.
6x2 pause deadlifts (pause 2” off floor for 2s, then stand)
B.
3 sets
In 4 mins, complete:
400m run
15 deadlifts (225/155)
max cal echo bike, row, or ski
rest 90s between sets
tuesday, august 25
A.
back squat 4-4-4-3-3
B.
for time:
42-30-18 front rack lunges (95/65)
42-30-18 Russian KBS (70/53)
21-15-9 burpee box jumps
monday, august 24
A.
push press w/ 3s negative (30X1)
3 sets of 3 reps, 3 sets of 2
B.
for time:
6-5-4-3-2-1 thrusters (175/115)
1-2-3-4-5-6 wall walks
30 DUs after each round
friday, august 21
A.
10 sets:
2 Front Squats
B.
12 min amrap:
8 front rack lunges (135/95)
12 box jumps
24 WBS
thursday, august 20
A.
EMOM for 5 mins:
25s max reps strict pull-ups
aim for 1-2 more reps each interval compared to last week
B.
2 sets of 6 reps: incline bench press
C.
2 sets of 6 reps: flat bench press
D.
for time:
36-30-24 single arm DB hang clean & jerk (50/35)
18-15-12 TTB
400m run after each round
wednesday, august 19
A.
pause deadlifts 3×3, 3×2
B.
4 sets:
3 min amrap:
3 power cleans (135/95)
6 burpees over the bar
9 American KBS (53/35)
rest 1 minute between sets
pick up where you leave off
tuesday, august 18
A.
back squat 5-5-4-4-3
B.
5 sets, one set every 2:30, each set for time:
12 front rack lunges (135-155/95-105)
60 DUs
monday, august 17
A.
push press w/ 3s negative (30X1)
5 sets of 3 reps
B.
for time:
Rx
1000/850m row
40 push press (75/55)
60 pull-ups
40 push press
1000/850m row
scaled
1000/850m row
30 push press
40 pull-ups
30 push press
1000/850m row
friday, August 14
A.
5 sets:
6/side rear foot elevated split squats
B.
for time:
10 WBS
20 Russian KBS (70/53)
30 front squats (115/75)
40 Russian KBS
50 WBS
40 Russian KBS
30 front squats (95/65)
20 Russian KBS
10 WBS
thursday, august 13
A.
EMOM for 5 mins:
20s max reps strict pull-ups
B.
2 sets incline bench press:
1 set of 8 reps, 1 set of 6 reps
C.
2 sets: flat bench press
1 set of 8 reps, 1 set of 6 reps
D.
15 min amrap:
8 CTB pull-ups
12 single arm hang clean and jerks (6R/6L)
300m run
wednesday, august 12
A.
5-4-4-4-3 pause deadlifts (pause 2” off floor for 2s, then stand)
B.
2 rounds of:
3 min amrap:
600/500m row + max reps burpees over the erg
rest 2 mins
3 min amrap:
600/500m row + max reps power cleans (175/115)
rest 2 mins
tuesday, august 11
A.
push press w/ 3s negative (30X1)
2 sets of 4 reps, 3 sets of 3 reps
B.
for time:
2 rounds of:
18 TTB
15 clean & jerk (95/65)
60 DUs
2 rounds of:
18 TTB
6 STO (155/105)
60 DUs
monday, august 10
A.
back squat 6-6-5-5-4
no tempo or pause this week!
B.
6 sets:
1:15 to complete:
6 reps bear complex (95/65) + max reps box jump overs
2 mins rest between sets
score = total reps box jump overs
friday, august 7
A.
4 sets of 6/side rear foot elevated split squats (barbell back rack)
B.
"CF Games Event 10: Run Hang Squat Clean" -ish
4 rounds for time:
600-400-300-200m run
10 hang squat cleans (175/115, Rx+ 225/155)
thursday, august 6
A.
2x8 incline bench press
2x8 flat bench press
B.
15 min amrap:
2 wall walks
8 CTB pull-ups (Rx+ 4 ring MUs)
12 push ups
500/400m row
wednesday, august 5
A.
5 sets of 5 reps pause deadlifts
B.
for time:
4-8-12-16-12-8-4 TTB
2-4-6-8-6-4-2 deadlift (225/155)
4-8-12-16-12-8-4 box jump (30/24)
tuesday, august 4
A.
push press (30X1) - 3s negative on every rep
5 sets of 4 reps
B.
4 sets:
In 3 mins complete,
400m run + 12 alternating hang DB snatches (50/35)
in time remaining, complete:
set 1 - max reps burpees over the DB
set 2 - max reps push press (115/75)
set 3 - max reps burpees over the DB
set 4 - max reps push press (115/75)
2 mins rest between sets
monday, august 3
A.
6x2 back squat (30X1)
30X1 = 3s down, no pause at bottom
B.
For time: (scaled 40/25)
30 pull-ups
20 double DB box step-overs (50/35, 24/20”)
25 CTB pull-ups
20 double DB box step-overs
20 bar muscle-ups
20 double DB box step-overs