friday, june 27
A.
6 sets:
segmented clean deadlift + pause clean
B.
for time:
800m run
20 squat cleans (155/105)
20 power cleans
40 TTB
thursday, june 26
A.
4 sets:
6 reps incline bench press
single arm DB row 10 reps/arm
B.
18 min amrap:
40/30 cal row
10 renegade rows (row R, row L, push up) (50/35)
20 single arm DB push press*
*for the single-arm DB push press, hold two DBs in the front rack position, perform 10 reps with one arm while holding the other DB in the front rack position, then perform 10 reps on the other arm
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)