friday, december 12
A.
6 sets:
2 segmented snatch deadlifts + 1 hang snatch
B.
10 rounds for time:
3 power snatches (135/95, Rx+ 165/110)
10 WBS (Rx+ 15 WBS)
thursday, december 11
A.
5 sets:
2 strict press + 4 push press
B.
5 rounds for time:
9 CTB pull-ups (Rx+ 5 BMUs)
12 DB bench (50/35, Rx+ 70/45)
18/15 cal row
wednesday, december 10
A.
deadlift
Set 1 – 4 @ 65-75%
Set 2 – 3 @ 75-80%
Set 3 – 2 @ 80-85%
Set 4 – 2 @ 85+%
Set 5 – 2 @ 85+%
B.
2 sets (4 work intervals):
3 mins to complete:
400m run + max DUs or Echo Bike
60s rest
3 mins to complete:
400m run + Max Russian KBS (70/53)
60s rest
tuesday, december 9
A.
6 sets:
1 tempo pause back squat (3211) + 1 rep no tempo
B.
10 rounds for time (18 min cap):
5 front squats
6 front rack lunges (135/95)
7 box jump overs
monday, december 8
A.
6 sets:
clean & jerk (70-75%)
B.
10 min amrap:
1-2-3-4-5-6-7-8-9-10
bar facing burpees
push press (115/75, Rx+ 135/95)
pull-ups (Rx+ CTB)
friday, december 5
A.
1RM hang snatch
B.
for time:
21-15-9
power snatch**
TTB
then,
1000/800m row (cash out)
** snatch reps:
21 at 75/55
15 at 95/65
9 at 135/95
thursday, december 4
A.
5 sets:
2 strict press + 3 push press
B.
for time:
21-15-9 DB bench press (50/35, Rx+ 60-70)
300m run
9-6-3 wall walks (Rx+ 12-9-6)
300m run
wednesday, december 3
A.
Deadlift
Set 1 – 4 @ 60-70%
Set 2 – 3 @ 70-75%
Set 3 – 2 @ 75-80%
Set 4 – 2 @ 80+%
Set 5 – 2 @ 80+%
Set 6 – 2 @ 80+%
B.
2 rounds:
3 min amrap:
500m row + max reps burpees of the erg
Rest 2 minutes
3 min amrap:
500m row max power cleans (135/95, Rx+ 185/125)
Rest 2 minutes
tuesday, december 2
A.
6 sets:
2 tempo pause back squats (3211)
B.
for time:
10 front squats (175/115)
5 CTB pull-ups
25 Russian KBS (70/53)
20 front rack lunges (135/95)
10 CTB pull-ups
25 KBS
30 back squats (115/75)
15 CTB pull-ups
25 KBS
40 front rack lunges (95/65)
20 CTB pull-ups
25 KBS
monday, december 1
A.
6 sets:
clean + jerk (67.5-72.5%)
B.
6 sets, one set every 3 mins, each set for time:
200m run
12 TTB
9 push jerks (135/95)
friday, november 28
A.
3x12/side rear foot elevated split squats
B.
20 min amrap:
20 thrusters (135/95)
20 pull-ups
20 bar facing burpees
wednesday, november 26
A.
deadlift
Set 1 – 5 @ 60-65%
Set 2 – 3-4 @ 65-70%
Set 3 – 3 @ 70-75%
Set 4 – 3 @ 75-80%
Sets 5,6 – 3 @ 80-85%
B.
for time:
1500/1200m row
40 alternating DB snatches (50/35)
1000/750m row
30 alternating DB snatches
750/500m row
20 alternating DB snatches
tuesday, november 25
A.
5 sets:
2 tempo pause back squats (3211) + 1 rep no tempo
B.
8 rounds for time (16 min cap):
8 front rack lunges (135/95)
8 CTB pull-ups
8 front squats
36 DUs
monday, november 24
A.
5-6 sets:
clean + power clean + jerk with pause in receiving
B.
12 min amrap:
1-2-3-4-5-6-7..burpees
1-2-3-4-5-6-7..reps of complex* (135/95)
100m run after each round
*1 rep of complex = (1 power clean + 3 jerks)
friday, november 21
A.
6 sets:
1 hang snatch (85-90%)
B.
for time:
20 power snatches (95/65)
15 bar facing burpees
30 OHS
15 bar facing burpees
30 overhead lunges
15 bar facing burpees
20 power snatches
thursday, november 20
A.
6 sets:
2 strict press + 3 push press
B.
18 min amrap:
3 wall walks
6/side single arm DB hang C&J (50/35)
9 burpees over the DB
300m run
wednesday, november 19
A.
deadlift 5-5-5-3-3-3-3
B.
6 sets:
In 60s, complete:
15 Russian KBS (70/53)
9-12 push ups
max reps DUs or cals echo bike
rest 60s between sets
score = total DUs or cals biked
tuesday, november 18
A.
5 sets:
3 tempo pause back squats
B.
15 min amrap:
10 front rack lunge steps (135/95)
14 CTB pull-ups
6 front squats
10 front rack lunge steps
7 bar muscle-ups (scaled = 16 CTB pull-ups)
6 front squats
monday, november 17
A.
5 sets:
clean + power clean + split jerk with pause
(70-75%)
B.
3 rounds For time:
300m run
15 TTB
12 push jerks (155/105)
9 box jumps (30/24″)
friday, november 14
A.
hang snatch
3 sets of 2 reps
3 sets of 1 rep
B.
15 min amrap:
200m run
12 TTB
18 alternating DB snatches (50/35)
200m run
12 TTB
9 power snatches (115/75)