friday, april 25
A.
power snatch skills & drills
B.
for time:
15-12-9
DB snatch L
DB snatch R
burpees over the DB
hang DB clean & jerk L
hang DB clean & jerk R
burpees over the DB
Thursday, april 24
A.
4 sets:
8/side barbell split squats
B.
five rounds for time:
400m run
16 reps of ***
***
Round 1 - overhead squats (95/65)
Round 2 - OH lunges
Round 3 - front squats
Round 4 - overhead squats
Round 5 - OH lunges
wednesday, april 23
5 sets, one set every 6 mins, each set for time:
500/400m row
power cleans*
15 TTB
set 1: 18 @ 135/95
set 2: 15 at 155/105
set 3: 12 at 185/125
set 4: 9 at 205/145
set 5: 6 at 225/155
tuesday, april 23
A.
strict press (no tempo this week!)
3 sets of 5 reps
3 sets of 3 reps
B.
16 mins amrap CTB Cindy
at 0:00 and at 8:00 run 600m
“Cindy”
5 pull-ups
10 push ups
15 air squats
Monday, april 21
A.
5 sets:
back squat 1.1 (30X0)
B.
10 rounds for time:
Level 1
8 box jump overs (24/20)
15 WBS
Level 2
8 box jump overs (24/20)
9-12 WBS
Friday, april 18
A.
5-6 sets:
1 hang snatch high pull + 1 hang power snatch
B.
Three rounds for time:
12 power snatches (115/75, 155/105)
400m run
thursday, april 17
A.
4 sets:
8 lunge steps + 2 front squats
B.
5 rounds:
2 mins on/2 mins rest
10 lateral burpees over the bar
12 reps*** (115/75, Rx+ 135/95)
max cal row
score = total cals rowed
***12 reps of:
Round 1 - front rack lunges (115/75, Rx+ 135/95)
Round 2 - OH lunges
Round 3 - front squats
Round 4 - front rack lunges
Round 5 - front squats
wednesday, april 16
5 sets
In 6 mins, complete
500/450m row or ski
10 deadlifts (185/125, Rx+ 225,155)
Max reps wall walks
90s rest between sets
Tuesday, april 15
A.
6 sets of strict press
3 sets: 3 reps at tempo
3 sets: 3 reps no tempo
B.
Level 1
every 6 mins for 3 sets:
400m run (buy-in) + amrap:
10 CTB pull-ups
20 push ups
30 air squats
Level 2
every 6 mins for 3 sets:
400m run + amrap CTB Cindy
Cindy:
5 pull-ups
10 push ups
15 air squats
monday, april 14
A.
back squat 3-3-2-2-2 (30X1)
B.
for time:
3 rounds of:
5 front squats (175/115)
15 TTB
right into 3 rounds of:
9 front squats (135/95)
15 box jump overs
friday, april 11
A.
snatch skills and drills
B.
10 rounds for time:
3 burpees
6 hang power snatches (75/55)
9 overhead squats
thursday, april 10
A.
“leg day”
B.
12 min amrap:
12 TTB
9 thrusters (95/65)
6 bar facing burpees
wednesday, april 9
5 sets, one set every 7 mins, each set for time:
750/600m row or ski
10 deadlifts (225/155) (Rx+ = 12 reps)
15 box jump overs
tuesday, april 8
A.
8 sets of 2 reps strict press (30X1)
B.
20 min amrap:
1-2-3-4-5-… wall walks
200m run
1-2-3-4-5-… rounds of CTB “Cindy”
200m run
Cindy:
5 pull-ups
10 push ups
15 air squats
monday, april 7
A.
back squat 4-3-3-2-2 (30X1)
B.
10 rounds for time:
Level 1
3 burpees
6 power cleans (115/75)
9 front squats
Level 2
3 burpees
6 power cleans (95/65)
6 front squats
Friday, april 4
A.
5-6 sets:
1 segmented clean deadlift + 1 hang clean pull + 1 hang power clean
B.
5 sets, one set every 4 mins, each set for time:
15/12 cal ski or 12/8 cal echo bike
12 deadlifts (155/105)
9 hang power cleans
thursday, april 3
A.
4 sets:
6 lunge steps + 3 front squats
B.
15 min amrap:
20 left arm DB overhead lunge steps (50/35) (10/leg)
40 box step ups with DB (50/35, 20” box)
20 single arm DB hang C&J (break as desired)
40 box step ups with DB
20 right arm DB overhead lunge steps (50/35)
wednesday, april 2
A.
6 sets strict press
3 sets of 3 reps, 3 sets of 2 reps
B.
*wear a weight vest if you have one
Level 1
every 5 mins for 4 sets:
300m run + amrap:
10 CTB pull-ups
20 push ups
30 air squats
Level 2
every 5 mins for 4 sets:
300m run + amrap CTB “Cindy”
“Cindy”
5 pull-ups
10 push ups
15 air squats
tuesday, april 1
4 sets, one set every 8 mins, each set for time:
650/500m row
12 deadlifts (225/155)
15 burpee box jumps
18 TTB
monday, march 31
A.
6 sets of 2 reps back squat
B.
level 1
for time:
100-80-60-40-20 DUs
20-16-12-8-4 front rack lunge steps (135/95)
Level 2
for time:
100-80-60-40-20 DUs
13-11-8-5-3 front squats (95/65)