friday, march 28
A.
8 sets:
Clean and jerk x 1.1
(rest up to 10s between singles)
B.
For time:
10-9-8-7-6-5-4-3-2-1
bar facing burpees
power snatches (Rx+ 75/115, Rx 95/65)
thursday, march 27
A.
4 sets of 8 front rack lunge steps
B.
7 sets:
90s to complete:
15 WBS (scaled = 12, Rx+ = 20 reps)
max cal row
90s rest between sets
score = total cals rowed
wednesday, march 26
A.
6 sets of 3 reps strict press (30X1)
B.
16 min amrap CTB Cindy
at 0:00, 4:00, 8:00 and 12:00 perform 75 DUs
tuesday, march 25
4 sets, one set every 8 mins, each set for time:
650/500m row
12-9-6-3 power cleans
18 TTB
300m run
friday, march 21
A.
8 sets:
1 hang power clean + 1 power clean + 1 split jerk
B.
10 min amrap:
12 Box Jumps (30/24")
6 Power Cleans (155/105, Rx+ 185/125)
thursday, march 20
A.
2 sets of 10 front rack lunge steps
2 sets of 8 front rack lunge steps
B.
Two sets::
In 6 mins complete:
Bike Erg (2000 /1600m) or Assault/Echo Bike (2500/1750m) + max reps back squats*
4 mins rest between sets
*suggested loads: men = bodyweight, women = 3/4 bodyweight
Wednesday, march 19
A.
strict press (30X1) 5-4-3-3-3
B.
5 sets, one set every 4 mins, each set for time:
15/12 cal row or ski or 12/8 cal echo bike
9 hang power cleans
6 push jerks (155/105)
tuesday, march 18
Level 2
4 sets, one set every 8 mins, each set for time:
650/500m row
12 deadlifts (225/155)
18 TTB
600m run
Level 1
4 sets, one set every 8 mins, each set for time:
650/500m row
20 KBS
18 hanging knee raises
600m run
march, monday 17
A.
Back Squat (32X1) 4-4-4-3-3
B.
14 min amrap:
6-12-18-24-30-36 WBS
3-6-9-12-15-18 ring muscle-ups (scaled = 2x CTB + 2x push ups)
friday, march 13
A.
8 sets:
2 hang power cleans + 1 split jerk
B.
15 min amrap:
3-6-9-12-15-18…and so on…
single arm hang DB C&J (L arm) (50/35)
single arm hang DB C&J (R arm)
TTB
200m row or run after each round
thursday, march 13
A.
4 sets of 10 front rack walking lunge steps
B.
L3
150 WBS for time
at 0:00 and EMOM 6 burpees
L2
120 WBS for time
at 0:00 and EMOM 6 burpees
L1
95 WBS for time
at 0:00 and EMOM 6 burpees
wednesday, march 12
A.
strict press (30X1) 6-5-4-4-4
B.
2 sets:
In 3 mins, complete:
75 DUs
12 ring dips or 24 push ups
max cals echo/assault bike
2 mins rest
In 3 mins, complete:
75 DUs
15 push press (115/75)
max cal ski
2 mins rest
tuesday, march 11
5 sets:
one set every 6 min:
650/500m row buy in, then amrap
6 CTB pull-ups
9 box jump overs
6 deadlifts (225/155)
9 box jump overs
score = total amrap
friday, march 7
A.
8 sets:
Level 2
2 power cleans
2 hang power cleans
1 push jerk
start light and build in load over 8 sets
Level 1
1 power clean
1 hang power clean
1 push jerk
B.
for time:
600m run
15 power cleans (135/95)
30 burpees over the bar
15 power cleans
600m run
thursday, march 5
A.
4 sets of front rack walking lunge steps
2 sets of 12
2 sets of 10
B.
for time:
45/36-30/22-15/10 cal echo bike
20-10-5 front squats (175/115, Rx+ 185/135)
wednesday, march 4
A.
strict press (30X1)
2 sets of 6 reps
2 sets of 5 reps
B.
3 sets:
2 mins to complete:
10 TTB
12 push press (115/75)
Max Reps Wall Walks
60s rest
2 mins to complete:
10 TTB
6 hang power snatches (115/75)
Max Reps Wall Walks
60s rest
score = total WWs
tuesday, march 4
5 sets, one set every 6 mins, each set for time:
500/400m row
power cleans*
15 box jump overs
*power cleans
set 1: 18 @ 135/95
set 2: 15 at 155/105
set 3: 12 at 185/125
set 4: 9at 205/145
set 5: 6 at 225/155