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)
thursday, october 15
For Time:
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
october 14, 2026
.
A.
split jerk
3 sets of 3 reps
3 sets of 2 reps
Pause for 2s in the receiving position of ALL reps.
B.
two rounds for time:
40/30 cal row or 30/24 cal echo bike
20 CTB pull-ups
40/30 cal row or 30/24 cal echo bike
20 push press (115/75)
october 13, 2026
A.
front squat
1 set of 3 reps
4 sets of 2 reps
B.
for time:
30-20-10
double KB rack squats (53/35)
200m run
box jump overs
200m run
monday, october 12
A.
5 sets of 3 reps segmented clean deadlift
B.
10 min amrap:
2-4-6-8-10-12…and so on up the ladder
C&J (135/95)
TTB
burpees over the bar
friday, october 9
A.
front rack lunge steps
1 set of 12
3 sets of 10 reps
B.
2 rounds for time:
9 front squats (185/125)
15 TTB
300m run
9 squat cleans (185/125)
15 TTB
300m run