friday, february 28
B.
split jerk skills & drills
C.
for time:
50-40-30-20-10 cal row
25-20-15-10-5 burpees over the erg
thursday, february 27
A.
4x 12 walking front rack lunge steps
B.
Level 2
4 sets, one set every 4 mins, each set for time:
36/28 cal row
35 WBS
Level 1
4 sets, one set every 4 mins, each set for time:
30/22 cal row
25 WBS
Wednesday, february 26
A.
18 mins to find a heavy 5 rep deadlift (RPE 8)
B.
Level 2
for time:
40-30-20-10 single arm alternating devils press (50/35)
600-400-300-200m run
Level 1
for time:
32-22-14-8 single arm alternating devils press (40/20)
400-300-200-100m run
Tuesday, february 25
A.
6x2 push jerk
B.
“13.4”-ish
12 min amrap:
3-6-9-12-15-18…and so on up the ladder
TTB
C&J (135/95)
burpee box jump over
friday, february 21
A.
8 sets:
split jerk x 1 rep
B.
Level 2
For time:
120 DUs
immediately followed by…
21-18-15
STO (135/95, RX+ 155/105)
TTB
immediately followed by…
120 DUs
Level 1
For time:
100 DUs
immediately followed by…
21-15-9
STO (115/75)
TTB
immediately followed by…
100 DUs
Thursday, february 20
A.
2 sets of 14 walking lunge steps
2 sets of 12 walking lunge steps
B.
Level 2
five rounds for time:
400/325m row or ski
20 Russian KBS (71/53)
12 Back Squats (135/95) - ok to take from rack
Level 1
five rounds for time:
400/325m row
20 Russian KBS (53/35)
8 Back Squats (95/65) - ok to take from rack
Wednsday, february 19
5 sets:
In 5 mins, complete:
400m run (Rx+ 600m) + amrap “The Chief”
2 mins rest between sets
"The Chief"
3 power cleans (135/95, Rx+ 155/105)
6 push ups
9 air squats
Tuesday, february 18
A.
1RM push press
B.
optional: 1 set of max reps at 75-80%
C.
14 min amrap:
12 push press (115/75, Rx+ 135/95)
10 box jumps (30/24)
8 CTB pull-ups
monday, february 17
A.
5 sets of 3 reps of pause front squats (2-3s at bottom)
B.
level 1
4 rounds for time:
25 DUs
25 WBS
level 2
2 rounds for time:
100 DUs
75 WBS
Friday, february 14
A.
split jerk skills & drills
B.
for time:
2 rounds of:
10 hang power snatch (95/65)
10 CTB pull-ups
400m run
2 rounds of:
12 hang power snatch (95/65)
12 CTB pull-ups
400m run
2 rounds of:
14 hang power snatch (95/65)
14 CTB pull-ups
400m run
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