Thursday 230810
Day 4 Thursday 230810 A 3 x 6:00 work/ 2:00 rest Work 90% effort B Yoga
Uncategorized
Wednesday 230809
Day 3 Wednesday 230809 A. CPJ mid week special (week 2 of 4) 1 set every 3:30 x 6 Build barbell no more than 5# TOTAL each round All reps to be unbroken Start no more than 5# heavier than last week 5 deadlifts 6 hang power cleans 7 wallballs 8 pull-ups/c2b 9 ghd
Tuesday 230808
Day 2 Tuesday 230808 A1. 6-8 back squats OR 4 tempo back squats 33×1, rest TOM then A2 A2. 6-8 dual DB strict press, rest TOM then A3 A3. 30 sec side bridge each side, rest to 4:00 back to A1 x 4 Rest an additional 2:00 then B B AMRAP 5:00 7 devil’s
Monday 230807
Day 1 Monday 230807 A EMOM 8:00 Min 1: 30 sec AMRAP dual DB Deadlift 50/35 Min 2: 30 sec AMRAP renegade row 50/35 B EMOM 8:00 Min 1: 6 power snatches 115/85 Min 2: 6 OHS 115/85 C EMOM 8:00 Min 1: 30 sec shuttle run Min 2: 30 sec wall sit D
Friday 230804
Day 5 Friday 230804 A AMRAP 30:00 3: wallclimb + 2 shoulder taps 6 box jump overs 24/20 9 push press 75/55 12 air squats 15 toes to ring 400m run
Thursday 230803
Day 4 Thursday 230803 A 8:00 window Select a distance and row or ski 750, 500, or 250m Rest to 8:00 then B B AMRAP 15:00 WORK: Your distance REST: half your work time from A C Yoga
Wednesday 230802
Day 3 Wednesday 230802 A CPJ mid week special 1 set every 3:30 x 6 Build barbell no more than 5# TOTAL each round All barbell reps to be unbroken 5 deadlifts 6 hang power cleans 7 wallballs 8 pull-ups/c2b 9 ghd Rest 3:00 after the 6th set then B B select a monostructural
Tuesday 230801
Day 2 Tuesday 230801 A1 30 sec strict pulling, rest to TOM then A2 A2 8 dips, rest TOM then A3 A3 45 sec double under skill work or 50 DU, rest to 4:00 back to A1 x 4 Rest an additional 2:00 then B B AMRAP 12:00 10 alt DB hang clean reverse
