wednesday, september 23
A.
clean deadlifts 5-4-4-4-3
B.
4 sets, one set every 4 mins, each set for time:
400/300m row
12 power clean & jerks (115/75) (scaled = 8-9 reps)
tuesday, september 22
A.
back squat build to a 1RM
B.
Back Squat 1 set of max reps @ 75-80% of part A at a strict tempo of 30X0
C.
3 rounds for time:
20 back squats (135/95)
400m run
monday, september 21
A.
5 sets: 5,5,4,4,4 push press
B.
8 min amrap:
2-4-6-8-10-12-14…alt single arm devils press (50/35)
30 DUs after each set
Friday, SEptember 18
A.
4 sets of 5 front squats
B.
“16.5”
for time:
21-18-15-12-9-6-3
thrusters (95/65)
bar facing burpees
scaled = 21-15-9-6 reps
thursday, september 17
A.
60s max reps strict pull-ups
B.
incline bench press
3 sets of 3 reps
C.
flat bench press
3 sets of 3 reps
D.
5 sets:
In 90s, complete: 9 CTB pull-ups + 6 push jerks (155/105) + max cal echo bike, ski or row
90s rest between sets
Rx+ = 6 BMUs
score = total cals
wednesday, september 16
A.
clean deadlifts 5-5-5-4-4
B.
for time:
15-12-9 power cleans*
30-24-18 TTB
**
15 power cleans @ (155/105)
12 power cleans @ (185/125)
9 power cleans @ (205/145)
tuesday, september 15
A.
back squat 3-2-1-3-2-1
B.
for time:
27-21-15-9
front squats (95/65, Rx+ 115/75)
box jump overs (24/20)
monday, september 14
A.
5 sets:
2 reps w/ 3s eccentric + 3 reps no tempo
B.
5 sets:
In 2 mins, complete:
10 burpees over the bar
8 hang power cleans (155/105)
max reps xx in time remaining
rest 90s between sets
xx
sets 1,3,5 = max reps pull-ups
sets 2,4 = max reps push ups
friday, september 11
A.
find a 5 rep front squat (RPE 8-9)
B.
2 drop sets:
5 reps @ 85% of weight lifted in part A
C.
"19.1"
15 min amrap:
19 WBS
19 cal row
thursday, September 10
A.
5 sets:
40s max reps strict pull-ups
40s rest between sets
B.
incline bench press
2 sets of 4 reps
1 set of 3 reps
C.
flat bench press
2 sets of 4 reps
1 set of 3 reps
D.
EMOM x 16 mins (4 sets)
9 hang power snatches (95/65, Rx+ 115/75)
12/9 cal echo bike (or 45s hard effort on the assault bike)
8-12 tough push ups or dips
50 DUs
tuesday, september 8
A.
5 sets:
1 push press w/ 3s eccentric + 3 push presses no tempo
B.
5 sets:
In 3 mins, complete:
400m run + max reps wall walks
rest 90s between sets
score = total reps wall walks
monday, september 7
A.
back squat 4-3-2-4-3-2 (no tempo or pause!)
B.
5 sets:
in 2 mins, complete:
12 DB deadlifts (50/35)
12 DB squats
12 CTB pull-ups
max cal row, echo bike or ski
2 mins rest between sets
score = total cals
friday, september 4
A.
16-18 mins to build to an 8RM front squat
B.
for time:
30-20-10 front rack lunges (135/95)
30-20-10 Russian KBS (70/53)
15-10-5 box jumps (30/24”)
thursday, september 3
A.
5 sets:
30s on/30s off:
max reps strict pull-ups
B.
incline bench press
3 sets of 4 reps:
C.
flat bench press
3 sets of 4 reps
D.
EMOM x 16 mins (4 sets)
Station 1: 12/9 cal echo bike
Station 2: 6-8/side DB Hang Clean & Jerks (50/35)
Station 3: 6 shuttle runs (1 rep = 25 ft out/25 ft back)
Station 4: 20 TTB
wednesday, september 2
A.
4 sets of 5 deadlifts (30X1)
B.
5 sets, one set every 3 mins, each set for time:
50 DUs
9 deadlifts (225/155)
250/225m row
tuesday, september 1
A.
back squat 3-3-3-2-2
B.
for time:
12-9-6-3 front squats (185/125)
21-15-9-3 burpee box jumps (24/20)
monday, august 31
A.
push press (30X1)
6 sets of 2 reps
B.
2 rounds for time:
800m run
25 push press (115/75)
25 CTB pull-ups
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