wednesday, june 25
A.
tempo pause front squat 5-5-4-4-3 (32X1)
B.
5 sets: 2 mins on/2 mins rest
8 lateral burpees over the bar
*** (115/75, Rx+ 135/95)
max cal row
score = total cals rowed
***
set 1 - 12 front rack lunges
set 2 - 15 front squats
set 3 - 12 front rack lunges
set 4 - 15 front squats
set 5 - 12 front rack lunges
tuesday, june 24
A.
segmented clean deadlift (3131) 4-4-4-3-3
B.
5 rounds for time:
7 power cleans (185/125) (no more than 80% of 1RM)
50 DUs
monday, june 23
A.
6 sets:
1 push press + 1 push jerk
B.
for time:
800m run (buy in)
then…
10 rounds of:
3 hang power clean + jerks (135/95, Rx+ 155/105)
6 TTB
600m run (buy out)
friday, june 20
A.
6 sets:
segmented clean deadlift + hang power clean + hang squat clean
B.
5 sets, one set every 3 mins, each set for time:
Level 1
40 DUs
15 TTB
15 power snatches (75/55)
Level 2:
30 DUs
10 TTB
10 power snatches
thursday, june 19
A.
4 sets: (superset)
2 sets of 8 reps, 2 sets of 6 reps incline bench press
single arm DB row 10 reps/arm
B.
For Time:
21 Bench Press (115-155)/(75-95)
800m ski (or run)
15 Bench Press (135-185)/(95-115)
600m ski (or run)
9 Bench Press (165-205)/(115-135)
400m ski (or run)
Tuesday, june 17
A.
Segmented Clean Deadlift (3131) 5-5-4-4-3
B.
4 sets, one set every 4 mins, each set for time:
6 burpee box jump overs
8 power cleans (185/125)
6 burpee box jump overs
monday, june 16
A.
6 sets:
1 Push Press + 2 Push Jerks
B.
for time:
300m run
30 HSPUs
15 CTB pull-ups
300m run
30 STO (135/95, Rx+ 155/105)
15 CTB pull-ups
300m run
6 wall walks (Rx+ 8 reps)
15 CTB pull-ups
300m run
friday, june 13
A.
clean skills & drills
B.
for time:
24-18-12
power cleans (135/95)
front rack lunge steps
burpee pull-ups
thursday, june 12
A.
4 sets:
incline bench press x 8 reps
single arm DB row 1 set of 12/side, 3 sets of 10/side
B.
For Time:
400m run
20 Bench Press (105-155)/(65-95)
600m run
15 Bench Press (135-185)/(75-115)
800m run
10 Bench Press (145-205)/(95-135)
1000m run
5 Bench Press (155-225)/(105-155)
wednesday, june 11
A.
find a 2RM deadlift
B.
5 sets
90s to complete:
12 deadlifts (225/155)
6 burpees over the erg (Rx+ 9)
max cal row or ski or echo bike in time remaining
rest 90s between sets
score = total cals
tuesday, june 10
A.
1RM back squat
B.
for time:
15-12-9-6-3
front squats (135/95)
TTB
box jump-overs
monday, june 9
A.
6 sets:
1 strict press + 2 push press + 3 push jerk
B.
for time:
200m run
6 wall walks
200m run
21 CTB pull-ups
200m run
5 wall walks
200m run
15 CTB pull-ups
200m run
4 wall walks
200m run
9 CTB pull-ups
friday, june 6
A.
clean skills & drills
B.
ten rounds for time:
2 hang squat cleans (175/115)
2 front squats
20 DUs
thursday, june 5
A.
4 sets:
incline bench press: 2 sets of 10, 2 sets of 8 reps
single arm DB row: 2 sets of 12/side, 2 sets of 10/side
B.
for time:
15-12-9
CTB pull-ups
burpees over the DB
hang DB clean & jerk L (50/35)
hang DB clean & jerk R
burpees over the DB
Wednesday, june 4
A.
five sets:
deadlift x 2 reps (RPE 8-9)
B.
3 rounds for time:
21/15 cal row
18 push ups (Rx+ 12 HSPUs)
15 deadlifts (225/155)
9 box jumps (30/24″)
A.
back squat 3-2-1-3-2-1
For example, if you choose to complete the first three sets at 95#, 105#, and 115#, sets 4, 5, and 6 might be 105#, 115#, 125#.
B.
EMOM for 10 mins:
odd mins: 12 front rack lunge steps (135/95)
even mins: 20 Russian KBS (71/53)
monday, june 2
A.
2 sets strict press x 7 reps
3 sets strict press x 5 reps
B.
4 sets, one set every 5 mins, each set for time:
400m run
21 TTB
12 STO (155/105)
friday, may 30
A.
snatch skills & drills
B.
12 min amrap:
2-4-6-8-10-12
power snatch (95/65, Rx+ 115/75)
overhead squats
burpee pull-ups
100m run after each round
thursday, may 29
A.
4 sets:
incline bench press x 10 reps
12/side single arm DB row
B.
3 rounds:
90s to complete: 12 TTB + max reps wall walks
90s rest
90s to complete: 12 TTB + max reps thrusters (95/65)
90s rest