Regular CF
A) Every 90 sec, for 12 minutes (8 sets):
– Split Jerk
*Build from 55-95+%
B) EMOM x 15 min
min 1: 8 T2B, 8 T2Rings, 8 V-ups
min 2: 20-30 ft. handstand walk, 2-3 handstand walk-ins, 30-45 second handstand hold
min 3: 12 wallballs (20/14)
*T2B can be broken up to accumulate 8.
Masters
A) Every 90 sec, for 12 minutes (8 sets):
– 5 push press (moderate)
– 8 Russian KB swings (heavy)
B) EMOM x 15 min
min 1: 5 bag over the shoulder (60/30)
min 2: 10 ring rows @ 30X1
min 3: 4-7 burpees
A) Back squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
1 rep @ 97% (optional)
– R2-3M between sets
*Go for last set if feeling it. Not a max out session.
+
3 rounds for time:
– 20 Russian Kettlebell Swings (70/53)
– 10 Box Jumps – SD (24/20”)
Rest exactly 2 minutes, and then…
For time:
– Run 400m
– 50 Burpees to plate
Masters
4 sets at 80-90%
– 400 m run
– 20 Russian KB swings (53/35)
– 15 goblet squats
– 10 KB push press (5/side)
– 400 m row
R3-4M
*May use another KB or DB if squats or push presses are too heavy
Regular
4 sets at 80-90%
– 400 m run
– 20 Russian KB swings (53/35)
– 15 goblet squats
– 10 KB push press (5/side)
– 400 m row
R3-4M
*May use another KB or DB if squats or push presses are too heavy
Level 2
A) Every 90 sec x 15 min (10 sets building)
– squat snatch w/ 2 sec pause at knee
+
5 rounds for time
– 5 power snatch (135/95)
– 7 HSPU
– 10 alt. pistols
*Use pistol progressions as needed
A) Deadlift (perfect!) 3RM build up, all @ 20X0 tempo
Set 1 – 50% of possible 3-RM x 5 reps
Set 2 – 75% of possible 3-RM x 3 reps
Set 3 – 85% of possible 3-RM x 2 reps
Set 4 – 90-95% of possible 3-RM x 1 rep
Set 5 – Test 3-RM
Set 6 (optional) – Exceed Set 5 weight for 3-RM
– R3M btwn all
+
3 rounds for time:
– 400 Meter Run
– 10 Dumbbell *no squat* Man-Makers (35-45/15-25)
(push-up, row left, row right, power clean, push press)
A) 3 sets:
– 3 overhead squats @ 20X1; R2M
B) EMOM x 10 min
Hang snatch + 2” off floor snatch (moderate weight, no misses)
+
1,500m row at 90% or goal 2K pace; R5M x 2
A) Every 90 sec, for 12 minutes (8 sets):
– Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering)
– Goal is to use heaviest 2-3 loads from last week for all 8 sets.
+
B) EMOM x 15 min
Minute 1 – 6-12 CTB pull-ups (may break up)
Minute 2 – 20-30 ft. handstand walk, 2-3 handstand walk-ins, 45 second handstand hold
Minute 3 – Unbroken Double-Unders x 60 reps OR
60 power singles
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat x 5 reps *@ 3-5% more than you used last Monday
*Unless last Monday got a little ugly, then stay the same or go lighter
+
3-4 sets at 98%:
– 10 tough thrusters (build if able, but keep UB)
– 8 burpees AFAP
– 100 m sprint
Walk back and rest another 3 min at least
A) EMOM x 10 min
– Snatch high pull + hang snatch
*Work at a depth you’re comfortable with and a weight where you won’t miss.
B) EMOM x 14 min
E: 3-4 bench press @ 75%
O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1
C) 3 sets, start every 3 min
– 16 front rack BB walking lunges (increase if able)
– 8 pendlay rows
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