10/25/23

Deadlift 5×5

Every 3 minutes for 15 minutes,
5 Reps increasing load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%
#4: 5 reps @ 85%
#5: 5 reps @ 85%+

 

4 Sets NOT for Time:

12 lateral box step overs
10 Cossack Squats
8 Candlesticks

*Who would win… Freddy, Michael or Jason?

10/24/23

4 Sets:

1-arm DB press x 8, each arm
Barbell Row x 10

 

AMRAP 15:

3 Power Snatches
1 Rope Climb
3 Sets at 135/95
3 Sets at 155/105
As many as possible at 185/125

10/23/23

Clean Complex

5 Sets:
Clean + Front Squat + Hang Clean
2 + 2 + 1
Work between 75% – 85% of Clean 1RM

 

10 Rounds For Time:

6 Pull-Ups
9 Push-Ups
12 Walking Lunges
Time Cap: 12 Minutes

10/20/23

Back Squat:

#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 83%
#5: 5 reps @ 83%

 

AMRAP 9:

3 Power Cleans (205/155)
6 Ring Dips
9 TTB

10/19/23

3 Sets:

Max reps Shoulder Press + 5 Push Press
*All sets at 70% of press max.
**Record shoulder press reps.

 

Every 4 minutes for 4 rounds:

30 Double Unders
20/15 Cal Row
10 Thrusters (95/65)
*Scale DUBs to 45 Single-Unders

10/18/23

Deadlift:

Build up to a 3RM, then drop 10% and do 3 x 3.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

 

4 Sets:

1-arm Farmer Carry, 50m each arm (70/53)
20 Hollow Body Rocks

10/17/23

3 Sets:

1-arm Bottoms Up KB press, 8 each arm
1-arm Upright Row, 10 each arm

 

EMOM 16:

Snatch
5 sets @ 70%
5 sets @ 75%
6 sets to build to a heavy single for the day
*Record heavy single.

10/16/23

Clean Complex:

Every 3 min for 12 minutes
1 x (Power Clean + Front Squat + Hang Clean)
15 Banded Tricep Pressdown

*Increase weight each round.

 

For Time:

40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg Toes To Bar
3 Wall Walks at the end of each round

*16 min time cap

10/13/23

Back Squat 5×5

#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%
#5: 5 reps @ 80%

 

Every 4 minutes for 4 rounds:

Run 400m
1 unbroken set of bar muscle-ups

*Scale BMUs to C2B pull-ups, pull-ups or ring rows.
**Score is number of MUs.

10/12/23

Shoulder Press 10-8-6-4-2

Shoulder Press for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps

Increase weight by feel.

 

AMRAP 14:

In Teams of 2 or 3
2, 4, 6, 8, 10, etc…
KBS (70/53)
Burpee Box Jump Overs

10/11/23

Deadlift Waves:

#1: 7 reps @ 73%
#2: 5 reps @ 78%
#3: 3 reps @ 83%
#4: 7 reps @ 75%
#5: 5 reps @ 80%
#6: 3 reps @ 85%

 

4 Sets:

Leg circle progression x 5 each direction
Waiter Squats x 10, each side

10/10/23

4 Sets:

1-arm DB Press, each arm x 6
1-arm DB Horizontal Row, each arm x 8

 

2 Rounds For Time:

100 Double Unders
3 Sets
8 Power Snatch (115/75)
12 Pull Ups

*Scale DUBs to 150 singe-unders.

10/9/23

Not for Time:

10 Rounds
3 Squat Cleans + 100m Sled Pull (90/60)
*Rest as needed between sets.
**Work up in weight.
***Record Squat Clean weight.

10/6/23

Back Squat 8-6-6-6-6

#1: 8 reps @ 78%
#2: 6 reps @ 78%
#3: 6 reps @ 78%
#4: 6 reps @ 78%
#5: 6 reps @ 78%

 

For Time:

30 Cal Echo Bike (38 Cal Assault Bike)
30 Pull-Ups
30 Burpees

*50 cal on rower if needed.

10/5/23

3 Sets:

Max reps shoulder press + 3 Push Press
All sets at 65% of press max!

*Record shoulder press max reps for each set.

 

EMOTM 12:

1. 12 Cal Row
2. 12 Wallballs (30/20)
3. 12 Box Jumps

*Score: If you could name yourself, what would it be?

10/4/23

Deadlift 7-5-3-7-5-3

#1: 7 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 7 reps @ 73%
#5: 5 reps @ 78%
#6: 3 reps @ 83%

 

4 Sets Not for Time:

8 Waiter Squats, each side
8 Candlesticks

10/3/23

EMOTM 10:

Odd: 2-5 Strict Pull Ups
Even: 2-5 Strict HSPU

 

AMRAP 20:

Thruster Ladder:
400m Run
5 Thrusters @ 75/55
4 Thrusters @ 95/65
3 Thrusters @ 115/75
2 Thrusters @ 135/95
1 Thruster @ 155/105

*Score is number of thrusters completed.
**Begin each round w/ 400m run.
***Start back at the top after completing “1 Thruster”.

10/2/23

Clean Complex

Every 2.5 minutes:
Power Clean + Hang Squat Clean + Front Squat
1+2+3
Waves at:
65%, 70%, 75%
70%, 75%, 80%

* % based off Squat Clean 1RM.

 

AMRAP 10:

40 Double Unders
20 Toes To Bar
10 Sumo Deadlift High Pull (95/65)
5 Bar Muscle Ups

* Scale DUBs to 60 single unders.
**Scale TTB to knee raises or v-ups.
***Scale BMUs to 10 C2B pull-ups, pull-ups or ring rows.

9/29/23

Back Squat 8-8-6-6

Back Squat for load:
#1: 8 reps @ 75%
#2: 8 reps @ 75%
#3: 6 reps @ 78%
#4: 6 reps @ 78%

 

1/2 Nate:

AMRAP 10
2 Muscle-Ups
4 HSPU
8 KBS (70/53) American

9/28/23

Bench Press 5×5

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

 

In Teams of 2 or 3:

6 Rounds of 15 Cal Bike
One person working at a time

Rest 3 minutes

6 Rounds of 15 Cal Row
One person working at a time

9/27/23

Deadlift 5-3-3-3

Build to a 5RM; then do 3×3 at 5RM

 

4 sets, Not for time:

Leg Circle Progression x 5 each direction
Box Step Ups x 5 each leg

9/26/23

3 Sets:

8 1-arm DB Press, each arm
8 Supinated barbell row (2x press weight)

 

For Time:

100 Double Unders
100 Sit Ups
80 Double Unders
80 Air Squats
60 Double Unders
60 Push Ups
40 Double Unders
40 Walking Lunges
20 Double Unders
20 Burpees

9/25/23

Every 2 Minutes:

Clean + Front Squat
3 Sets of 2 + 2
3 Sets of 2 +1
Start at 70% and build to a heavy set

 

3 Rounds For Time:

250m Run
25 Pull-Ups
25 Wall Balls
Time Cap: 15 mins

9/22/23

Back Squat 4×8

Back Squat for load:
#1: 8 reps @ 70%
#2: 8 reps @ 70%
#3: 8 reps @ 75%
#4: 8 reps @ 75%

 

4 Rounds For Time:

250m Run
6 Bar Muscle Ups
12 KBS (70/53)

9/21/23

Shoulder Press:

Build up to a 5RM
then; 3 x 3 at same weight

 

Alternating rounds of:
Double Unders
Sit Ups

*Score is total reps.

9/20/23

Deadlift 9-7-5-3-3-3

Deadlift for load:
#1: 9 reps
#2: 7 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

 

3 Rounds, not for time:

10 Cossack Squats
10 Candlesticks

9/19/23

10 Sets, Not for Time:

5 Strict Pull Ups
5 Strict HSPU

 

For Time:

10-9-8-7-6-5-4-3-2-1
Overhead Squats (115/75)
Box Jumps

9/18/23

Every 2 minutes for 6 sets:

Clean + Front Squat + Hang Clean
1 + 3 + 1
Work between 70%-80% of clean

 

AMRAP 12:

8 DB Snatches
24 Double Unders
100m Run (light pole to light pole and back)

9/15/23

Back Squat 3×8

Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

 

AMRAP 10:

20 Russian KBS (70/53)
15 Deadlifts (205/135)
10 Box Jump Overs

9/14/23

4 Sets:

Shoulder Press + Push Press
3 + 5 @ 75% – 80%

 

7 Rounds for Time:

7 Power Snatches (115/75)
7 Bar Facing Burpees