wednesday, october 7
A.
5 sets:
split jerk x 3 reps
B.
7 rounds for time (15 min cap)
4 wall walks
12 box jump overs
14 SA DB hang C&J (50/35) (7/side) Rx+60/40
want to burn more calories while doing nothing? lift weights.
One of the best reasons to strength train has nothing to do with how many calories you burn during the workout. It’s what happens afterward.
Muscle is metabolically active tissue, which means your body uses energy just to maintain it. One pound of muscle burns roughly 6–10 calories per day at rest. That number may sound small, but a few pounds of muscle and it becomes a meaningful, ongoing increase in energy expenditure…while you’re working, sleeping, watching TV, or doing absolutely nothing.
Strength training creates a recovery demand that continues after you leave the gym. Your body has to repair muscle tissue, replenish energy stores, and adapt to the training stimulus. All of that requires energy, so calorie expenditure can remain somewhat elevated for hours, long after the workout is finished.
Cardio primarily burns calories while you’re doing it but strength training burns calories during the workout, during recovery, AND helps you build metabolically active tissue that increases how much energy your body uses every day.
So if you’re avoiding weights because you think cardio is the better way to burn calories, consider this: building muscle helps turn your body into a higher calorie-burning machine, even when you’re sitting on the couch.
tuesday, october 6
A.
front squat
3 sets of 3 reps
2 sets of 2 reps
B.
for time (14 min cap):
21 pull-ups
42 DUs
21 thrusters (95/65)
18 CTB pull-ups
36 DUs
18 thrusters (115/75)
15 bar muscle-ups
30 DUs
15 thrusters (135/85)
monday, october 5
A.
segmented clean deadlift 4-4-3-3-3
B.
for time:
2 rounds of:
12/10 cal row
8 C&J (135/95)
2 rounds of:
12/10 cal row
8 power cleans
2 rounds of:
12/10 cal row
8 squat cleans
friday, october 2
A.
front rack lunge steps
2 sets of 12, 2 sets of 10 reps
B.
for time:
50-40-30 WBS
100-80-60 DUs
50-40-30 cal row
thursday, october 1
A.
incline bench press
6 sets of 3 reps
C.
15 min amrap:
9 CTB pull-ups (Rx+ 4 RMUs)
18 single arm DB push press (50/35)
300m run
wednesday, september 30
A.
segmented clean deadlift 5-5-4-4-4
pause for 2s at knee cap and 2s in power position
prioritize position and form over load!!!
B.
4 sets, one set every 4 mins, each set for time:
6 power snatches (135/95)
15 bar facing burpees
tuesday, september 29
A.
front squat
2 sets of 4 reps
3 sets of 3 reps
B.
3 rounds for time:
15 thrusters (95/65)
15 TTB
400m run
Monday, September 28
A.
push press
2 sets of 4 reps
3 sets of 3 reps
B.
18 min amrap:
Rx+
30’ Handstand walk (scale = 3 wall walks)
250m row
3 L-sit ring muscle-ups (scale = 7 CTB pull-ups)
250m row
Rx
3 wall walks
250m row
7 CTB pull-ups
250m row
friday, september 25
A.
front squat
3 sets of 5 reps
2 sets of 4 reps
B.
16 min amrap:
8 front rack lunges (135/95)
8 burpees over the bar
8 front rack lunges
16 TTB
thursday, september 24
A.
90s max reps strict pull-ups
B.
4 sets of 3 reps: incline bench press
C.
4 sets of 3 reps: flat bench press
D.
14 min amrap:
8 CTB pull-ups (Rx+ 4 RMUs)
12 SA DB hang clean & jerks (6R/6L) (50/35)
200m run
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