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
monday, june 8
A.
strict press 5-5-4-4-4
B.
6 sets:
90s to complete: 45 DUs + max reps wall walks
90s rest between sets
score = total reps wall walks
friday, june 5
A.
8 sets:
2 snatches
B.
15 min amrap:
30/24 cal row
20 burpees over the rower
10 power cleans (155/105)
thursday, june 4
A.
incline bench press
4 sets of:
2 reps tough, then immediately strip down to 75-80% of that weight for max reps
B.
EMOM x 18 (6x thru)
12/9 cal air bike or 14/11 cal row
5 hang C&J (135/95, Rx+ 155/105)
60 DUs
wednesday, june 3
A.
deadlift
4 sets of 4 reps @ 83-87% 1RM
B.
EMOM for 6 mins
3 reps deadlifts @ 60-65% 1RM
C.
9 min amrap:
3-6-9-12-15-18-21…
double DB burpee deadlift (50/35, Rx+ 70/50)
box jumps (30/24)
tuesday, june 2
A.
strict press 6-6-5-5-4-4
B.
for time:
30-20-10
burpees over the bar
push press (115/75)
CTB pull-ups
Monday, june 1
A.
front squat 3-2-1-3-2-1
B.
12 min amrap:
6 power cleans (135/95)
12 front rack lunges
12 TTB
friday, may 29
A.
5-6 sets:
1 segmented snatch deadlift + 1 snatch
B.
4 rounds for time:
8 power cleans (185/125)
500/400m row
thursday, may 28
A.
incline bench press
3 sets:
2 reps tough, then immediately strip down to 75-80% of that weight for max reps
B.
5 sets:
2 mins to complete:
300m run (scaled 200m) + max reps:
set 1: wall walks
set 2: CTB pull-ups
set 3: shoulder to overhead (135/95)
set 4:CTB pull=ups
set 5: wall walks
2 mins rest between sets
score = reps each round
wednesday, may 27
A.
front squat 5-4-3-5-4-3
Complete this as “waves.”
For example, if you choose to complete
round 1: 5 @ 95#, 4 @ 105#, and 3 @ 115#
round 2 would be: 5 @ 105#, 4@ 115#, 3 @ 125
B.
12 min amrap:
12 front rack lunge steps (135/95)
6 burpees over the bar
6 front squats
6 burpees over the bar
tuesday, may 26
A.
deadlift
3 sets of 5 reps @ 80-85% 1RM
B.
EMOM for 6 mins
3 deadlifts @ 60-65% 1RM
speed work - speed deadlifts are NOT supposed to be heavy and you are NOT supposed to strain through these lifts. the focus is on speed off the ground and at lock out
C.
9 min amrap:
3-6-9-12-15-18….and so on up the ladder
alternating DB Snatches per arm (50/35)
box jumps
friday, may 22
A.
5-6 sets:
1 segmented snatch deadlift + 1 hang snatch + 1 snatch
B.
for time:
10-8-6-4-2 reps of [1 power snatch + 2 OH lunge steps] (115/75)
100-80-60-40-20 DUs
thursday, may 21
A.
Incline bench press
2 sets of 3 reps, 4 sets of 2 reps
B.
5 sets:
In 2 mins, complete:
200m run (Rx+ 300m)
5 ring MUs (scaled: 8 CTB pull-ups)
max burpees
rest 2 mins between sets
score = total burpees each set
tuesday, may 19
A.
4 sets:
front squat
2 reps, then immediately strip down to 75-80% of weight used for a tough double and perform 8 reps
rest 2-3 mins between sets
B.
12 min amrap:
20 single KB rack squats (heavy!)
20 single KB rack alt lunge steps
20 single Kb rack box step ups
20 box jumps (24/20)
monday, may 18
murph prep monday
A.
4-5 sets:
3 strict pull-ups (pause at top, slow eccentric)
B.
2 sets, one set every 12 mins:
800m run + max Cindy
Rx+ 10 pull-ups + 20 push ups + 30 squats
friday, may 15
A.
5-6 sets:
1 segmented snatch deadlift + 1 snatch pull + 1 hang snatch
B.
2 rounds for time:
12 reps [1 DBS + 2 alt OH lunges] (50/35)
12 box jumps (30/24)
300m run
2 rounds for time:
12 reps devils press (50/35)
12 box jumps (30/24)
300m run
thursday, may 14
A.
5x3 Incline bench press
B.
5 sets:
In 90s, complete:
12 push press (115/75, Rx+ 135/95)
12 CTB pull-ups
max cal row, echo bike or ski
rest 2 mins between sets
score = total cals on machine
wednesday, may 13
A.
4 sets:
1 hang power clean + 1 power clean
B.
4 sets:
3-4 clean deadlifts (heavier than last week)
C.
5 rounds for time:
12 TTB
9 hang power cleans (155/105)
6 burpees over the bar