thursday, february 13
A.
4 sets of 14 walking lunge steps
B.
5 sets:
2 mins to complete:
10 front squats (135/95)
60 DUs
max cal row
rest 2 mins between sets
score = total cals rowed
Wednesday, February 12
2 rounds for time:
1000/800m row
12 deadlifts (225/155)
15 burpees over the erg
18 TTB
1000/800m ski or 60/48 cals echo or Assault bike
12 deadlifts (225/155)
15 burpees over the erg
18 TTB
Tuesday, february 11
A.
5-6 sets:
2 push jerks
B.
16 min amrap:
8 push press (115/75, Rx+ 135/95)
8 box jumps (30”/24”)
8 push press
8 CTB pull-ups
Monday, february 10
A.
6 sets:
front squat 2-2-2-1-1-1
B.
10 rounds for time:
5 burpees to 6’ target
15 WBS
scaled = 9-12 WBS
Friday, february 7
A.
split jerk skills & drills
B.
15 min amrap:
9 TTB
6/side single arm DB shoulder to overhead (50/35)
200m run
Thursday, february 6
A.
walking front rack lunges
2 sets of 16 lunge steps
2 sets of 14 lunge steps
B.
10 rounds for time:
10-9-8-7-6-5-4-3-2-1 hang squat clean thruster (95/65)
250m/200 row
Wednesday, february 5
5 rounds for time:
400m run
16 CTB pull-ups (scaled = 12 pull-ups, Rx+ 6 RMUs)
10 deadlifts (225/155, Rx+ 275/185)
20 box jump overs
Tuesday, February 4
A.
5-6 sets:
1 push press + 1 push jerk
B.
20s work/10s rest, 6 sets at each station for max reps/cals
push ups
air bike
wall walks
ski erg
push press (75/55, Rx+ 95/65)
cal row
Monday, february 3
A.
front squat 3-3-2-2-2
(use last week's tough 3 rep as a guideline where to start working sets)
B.
“Rahoi”-ish
12 min amrap:
12 box jumps
9 thrusters (95/65)
6 bar facing burpees
Friday, January 31
A.
snatch skills & drills
B.
“14.1”
10 min amrap:
30 DUs
15 power snatches (75/55, scaled = 65/45)
Thursday, January 30
A.
4 sets:
16 walking front rack lunges
B.
18 min amrap:
3-6-9-12-15-18…double KB rack squats (53/35)
3-6-9-12-15-18… box jump overs
45m single arm KB rack carry L
45m single arm KB rack carry R
(perform the carries after each round of squats and box jump overs)
Wednesday, January 29
4 sets, one set every 8 mins, each set for time:
800m run
20 pull-ups
10 power cleans (175/125)
scaled
4 sets, one set every 8 mins, each set for time:
600m run
15 pull-ups
8 power cleans (155/105)
Tuesday, January 28
A.
5-6 sets:
2 push press
B.
EMOM 16:
mins 1,5,9,13 - 9 TTB + max reps push-ups
mins 2,6,10,14 - max cal row
mins 3,7,11,15 - 9 TTB + max reps STO (135/95, Rx+ 155/105)
mins 4,8,12,16 - max cal row
Monday, January 27
A.
front squat
work up to a top set of 3 reps @ RPE 8
B.
4 sets of 3 reps at -10% of part A weight
C.
For Time:
80 DUs
3 rounds:
8 burpees to target (6″ above max reach)
15 WBS
80 DUs
3 rounds
8 burpees to target (6″ above max reach)
15 WBS
80 DUs
Friday, January 24
A.
snatch skills & drills
B.
“20.1”
10 rounds for time (yes again!!!):
8 Ground to Overhead (95/65)
10 Bar-Facing Burpees
Ttme cap: 15 mins
Thursday, January 23
A.
rear foot elevated split squat
2 sets of 10/leg
2 sets of 8/leg
B.
2-3 sets of 12-15 barbell RDLs
B.
10 rounds for time:
6 front squats (135/95)
35 DUs
Wednesday, January 22
10 rounds for time:
200m run
8 CTB pull-ups (scaled = 6 chin over bar pull-ups)
5 deadlifts (225/155)
10 box jump overs
Tuesday, January 21
A.
5-6 sets:
2 push press + 1 push jerk
B.
for time:
42-30-18 hand release push-ups
42-30-18 cal row
21-15-9 double DB devils press (45/25, Rx+ 50/35)
Monday, January 20
A.
front squat 4-4-3-3-3
B.
15 min amrap:
10 overhead lunge steps (95/65)
8 bar facing burpees
12 overhead lunge steps
10 TTB
Friday, january 17
A.
snatch skills & drills
E.
for time:
**4 Burpees at 0:00 and EMOM
25 power snatch (75/55, Rx+ 95/65)
25 push press
25 OHS
25 hang power snatch
25 Sumo Deadlift High-Pulls