A.
6 sets of 2 split jerks
sets 1,2: ~75-80%
sets 3,4: ~80-85%
sets 5,6: ~85-90%
B.
Three sets for max reps:
90s amrap: 9 Burpee Box Jump-Overs + Max Reps DUs
rest 30s
90s amrap: 9 Burpee Box Jump-Overs + Max Reps Pull-Ups
rest 30s
A.
6 sets of 2 split jerks
sets 1,2: ~75-80%
sets 3,4: ~80-85%
sets 5,6: ~85-90%
B.
Three sets for max reps:
90s amrap: 9 Burpee Box Jump-Overs + Max Reps DUs
rest 30s
90s amrap: 9 Burpee Box Jump-Overs + Max Reps Pull-Ups
rest 30s
4 sets:
6 mins to complete:
400m run
100m farmers carry (53/35)
10 burpees over the erg
max cal row in time remaining
rest 2 mins between sets
score = total cals rowed
A.
6-8 sets:
Clean Deadlift + Power Clean
B.
“The Chief”
5 sets:
3 min amrap:
3 power cleans (135/95)
6 push ups
9 air squats
rest 1 min between sets
A.
Back Squat 3-2-1-3-2-1
B.
9 min amrap:
12 double KB Front Rack lunges
12 CTB pull-ups
9 Double KB Front Squats
A.
strict press 4-4-3-3-2-2
B.
for time:
300m run
20 Toes to Bar
15 hang power clean & jerks (135/95)
300m run
15 Toes to Bar
10 hang power clean & jerks (135/95)
300m run
10 Toes to Bar
5 hang power clean & jerks (135/95)
300m run
A.
4 sets:
(adding one round from last week)
6/leg Rear Foot Elevated Split Squat
8/leg Single Arm Cross Body deadlift
B.
for time (15 min cap):
3 Rounds:
10 front squats (95/65)
12 Bar-Facing Burpees
Directly Into…
2 Rounds:
10 front squats (115/85)
12 Bar-Facing Burpees
Directly Into…
1 Rounds:
10 front squats (135/95)
12 Bar-Facing Burpees
A.
4 sets:
8 reps DB bench press
12 single arm bent over DB or KB rows
B.
4 sets, one set every 4 mins, each set for time:
24/18 cal row or 600m bike erg
12 single arm DB push presses (50/35) hold non-working arm DB in front rack; 6 each arm
12 TTB
A.
6-8 sets:
Segment Clean Deadlift + Power Clean
B.
8 min amrap:
12/10 cal row
12 power snatch (75/55)
A.
strict press 5-5-4-4-3-3
B
3 sets of 8-10 tough ring rows
C.
for time:
600m run
25 CTB pull ups
400m run
25 CTB pull ups
600m run
A.
Back Squat 4-3-2-4-3-2
(This rep scheme is known as a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, aim to increase the load.)
Example
4 @ 100
3 @ 110
2 @ 120
4 @ 105
3 @ 115
2 @ 125
B.
for time:
50 WBS
25 Burpee Box Jump-Overs
50 WBS