CPM Week of Workouts March 18 – March 22

CPM Week of Workouts March 18 – March 22

Monday: Hang Cleans, Rowing, Power Cleans
Tuesday: Deadlift, HSPU, Box Jumps, Running
Wednesday: PT Grinder, Pull-ups, Push-ups, Squats, Running/Doubles
Thursday: Front Squats, Thrusters, Burpees
Friday: Running, Wall balls, KB swing, Wtd step-ups, Toes2Bar, Devils Press

The O-Board Says…

A. Hang Clean
2-2-2-2-2

B. Every 3 min for 5 rounds:
400/300m row
7 Power Cleans

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CPM Week of Workouts March 4 – March 8

CPM Week of Workouts March 4 – March 8

Monday: Burpee Pull-ups, KB Clean and Jerks, HSPU, Doubles…followed by DB Snatch, KB cleans, T2B, Wallballs
Tuesday: Core work, Row, Run, Farmer Carry, Lunges, Bear Crawl
Wednesday: Power Clean, Pull-ups, Thrusters, and Cal row
Thursday: Front Squat, Run, Slam balls, Wall Walks
Friday: Run, KB Swings, Farmer Carry, Waiter Walk, Box Jumps, Lunges, Burpees, Run/Row

The O-Board Says…

2rds
25 Burpee Pullup
8 KB Clean and Jerks
15 HSPU or 1 min HS Hold
75 Double Under’s

Rest 3 minutes

2rds
28 Alt. DB Snatch
12 KB Squat cleans
20 Toe to Bar
30 Wallball

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CPM Week of Workouts Feb 4 – Feb 8

CPM Week of Workouts Feb 4 – Feb 8

Do it now. Sometimes later becomes never.

Monday: Doubles, DB Snatch, DB Russian Twist, Rope Climbs, Sit-ups, Burpees
Tuesday: Squat Clean, Run, Squats, Push ups
Wednesday: RUNNING!
Thursday: Split Jerk, Row, Doubles, Clean & Jerk
Friday: DB Split Squats, DB Press, DB sit ups, Row, KB swing, Box Jump

The O-Board Says…

Part A:
EMOTM 12
Min 1: 50 Doubles
Min 2: 16 DB Snatch
Min 3: 16 DB Russian Twist

Part B:
EMOTM 20
Odd: 1 RC (8 pull-ups) + MAX Sit Ups
Even: 2-4-6-8-10-12-14-16-18-20 Burpees

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CPM Week of Workouts Jan 28 – Feb 1

CPM Week of Workouts Jan 28 – Feb 1

New week and another chance to get FIT!

Monday: Wall balls, Med ball cleans, doubles
Tuesday: Deadlift, KB Swings, Pull-ups, HSPU, Deadlifts
Wednesday: Bench Press, Farmer Carry, Clusters
Thursday: Singles, Squat Jumps, Goblet Squat, Rowing
Friday: Strict Press, Deadlift, Hang Clean, Push Press, Burpees, Thrusters, Box Jumps

The O-Board Says…

5 Rounds (each 4-minutes) :

15 Wall Balls
30 Medicine Ball Cleans
Max Doubles

Rest 2-minutes between rounds

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CPM Week of Workouts Jan 21 – Jan 25

CPM Week of Workouts Jan 21 – Jan 25

Do something today that your future self will thank you for…

Monday: Run, pull-ups, push-ups, squats, doubles
Tuesday: Sumo Dead lift, jump squats, kb swings, box jumps, wall balls, mb sit-ups
Wednesday: Deck of Cards…don’t miss this one!
Thursday: Power Snatch, burpees, G2OH, lunges
Friday: Wall balls, SDLHP, box jumps, push press, cal row

The O-Board Says…

For Time:
400m Run
—————————–
10-Rounds
5 Pull-ups
10 Push-up
15 Air Squats
30 Doubles
—————————–
400m Run

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CPM Week of Workouts Jan 14 – Jan 18

CPM Week of Workouts Jan 14 – Jan 18

Attitude is a little thing that makes a big difference between success and failure.

Monday: Back Squat, Cleans, T2B, Box Jumps
Tuesday: DB Thruster–C&J–Snatches, plus a bunch of fun stuff
Wednesday: TGU, followed by sit-ups, burpees, goblet squats
Thursday: Heavy Cleans and rowing
Friday: Partner Fun: Front Squat, KB SDLHP, Push Jerks, Ring Rows, Snatch

The O-Board Says…

A: Back Squat
3-3-3-3-3

B. 5-Rounds (2-mins each)
5 Cleans
15 Toes to Bar
Max Box Jumps

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CPM Week of Workouts Jan 7 – Jan 11

CPM Week of Workouts Jan 7 – Jan 11

The secret of getting ahead is getting started.

Monday: Tabata – Burpees, sit-ups, back squats, dips, ring rows
Tuesday: Split Jerk, then doubles, T2B, Push Jerk
Wednesday: Pull-ups, Russian Twists, Wall balls, Row/Run
Thursday: Front Squat, KB Swings, Box Jumps
Friday: Burpees, Run, Medball Clean, Seated Press, MB Sit-up

The O-Board Says…

Tabata Fun
Burpees w/lateral hop
Medball Sit-ups
Back Squats
Dips
Ring Rows
*1-minute rest between stations

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CPM Week of Workouts Dec 31 – Jan 4

CPM Week of Workouts Dec 31 – Jan 4

365 new days, 365 new chances.

Monday: Run, Squats, Sit-ups, Lunges, Push-ups
Tuesday: New Year’s Day!
Wednesday: Bulgarian Split Squat, Bench Press then Run, Wall Balls, Burpee Pull-ups
Thursday: Strict Press and Farmer Carry, then Run, KB Swings and Russian Twists
Friday: Hang Squat Cleans, Box Jumps, HR Push-ups

The O-Board Says…

For Time:
1 mile Run
100 Air Squats
80 Situps
60 Jumping Lunges
40 Pushups
1 mile Run

[…] Read more

CPM Week of Workouts Dec 3 – Dec 7

CPM Week of Workouts Dec 3 – Dec 7

Make it a December to remember….

Monday: Plank, Double Unders, Rowing
Tuesday: Thrusters, Running, HR Push-Ups, KB SDLHP, Wall Balls, Russian Twists
Wednesday: Plank, Ring Dips, Bar Hang and Wtd Step-Ups, Burpees, DB? and Row for Cals
Thursday: Snatch, Box Jump, Run/Row
Friday: Row, RC, Push-ups, KB swings, air squats

The O-Board Says…

Part A. EMOTM 8min
Odd: 45 sec Plank Hold
Even: 25 Double Unders

Part B. 23.5min for Meters (partners use 1 rower)
P1 row 500m
P2 rest

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CPM Week of Workouts Nov 26 – Nov 30

CPM Week of Workouts Nov 26 – Nov 30

You are what you do, not what you say you’ll do…

Monday: Deadlifts, Toes2Bar, Rowing

Tuesday: Running, KB Swings, Wallballs, Box Jumps, Sit-ups, Push-ups.

Wednesday: KB Suitcase carry, KB Thruster, KB Snatch

Thursday: Knee2Elbow, Plate Ground2OH, Lateral Hop, Farmer Carry, Doubles.

Friday: Clean & Jerks, Cindy, Running.

 

The O-Board Says…

Part A. 2RM deadlift

B. Every 90 seconds for 15 minutes:
odd rounds – 2 deadlifts + 10 Toe to bar
even rounds – 200m Row

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CPM Week of Workouts Nov 19 – Nov 23

CPM Week of Workouts Nov 19 – Nov 23

We are thankful & grateful today and everyday for our
CPM community!

 

Monday: Partner Day! Rowing and Active Recovery

Tuesday: Pull-Ups, Back Squats, and Lateral Hops

Wednesday: Get ready for some KB Swings, OH Walking Lunges and Box Jumps

Thursday: Turkey Day!🦃 Start your holiday with some Clean and Jerks

Friday: Black Friday tradition of Row’d Kill

The O-Board Says…

10 rounds for Time:
P1 = Row 750 meters
P2 = Rest/*Active Recovery*

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CPM Week of Workouts 11/5 – 11/9

CPM Week of Workouts 11/5 – 11/9

Rome wasn’t built in a day, but they worked on it every single day.Get to the gym!

Monday- Row, Walking Lunges, Squats, BJs and Med Ball Cleans
Tuesday- DUs, Run, Burpees and Rowing
Wednesday- Power Cleans, T2B and Farmer Carry
Thursday- Ball Slam Variation and Running
Friday- Pull- Ups, Back Squat and Sit-ups

 

The O-Board Says…

For Time:
800 m Row
80 Walking Lunges
600 m Row
60 Squats
400 m Row
40 Box Jumps
200 m Row
20 Med Ball Cleans

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CPM Week of Workouts 10/29 – 11/2

Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come. Get to the gym!

Monday- Row, Run, Snatch, Squat and Pull-ups
Tuesday- DB squat clean + Jerk, OH lunge, Push ups and DUs
Wednesday- Halloween Surprise!!
Thursday-Pistols, MUs or Dips, HSPU or DB press, KB Swings/cleans, BJs, Squats, BOB and S2OH
Friday- Bench, Rope Climbs or Pull ups, WB and Running

The O-Board Says…

EMOTM 10
Odd: Max Cal Row
Even: Rest

Score Total Cals

Part B:
3 Rounds For Time:
400m Run
15 Snatch
50 Squats
15 Pull-Ups

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CPM Week of Workouts 10/22 – 10/26

CPM Week of Workouts 10/22 – 10/26

Definition of a really good workout: when you hate doing it, but you love finishing it. Get to the gym!

 

Monday- T2B/MU, Wallballs, Running and Push-ups
Tuesday- Powerclean and Running
Wednesday- Push Press, Row and Lateral Hops
Thursday- OH squats, Burpees and Rowing
Friday- Bar Tabata, DT and Cindy

The O-Board Says…

AMRAP 30
Max T2B/Muscle Ups
Run 200
Max Wallballs
Run 200
Max Push-Ups
Run 200

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CPM Week of Workouts 10/15 – 10/19

CPM Week of Workouts 10/15 – 10/19

No matter how slow you go, you are still lapping everybody on the couch.
Get to the gym!

Monday- Barbell Lunges, Hip Thrusters, MUs, Pull ups, Box Jumps and Running
Tuesday- Wallballs and Burpees
Wednesday- DUs, KB Swings, Sit Ups, Row and Run
Thursday- Thrusters, Bear Complex and Rowing
Friday- Run, Ball Slams, Weighted Step Ups and Manmakers

The O-Board Says…

Every 2 minutes for 4 Rounds:
8 Barbell Lunges (each leg)
8 Hip Thrusters (unweighted)

5 Rounds (4 minutes each):
3 Muscle Ups / 15 Pull Ups
15 Box Jumps
200m Run

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CPM Week of Workouts 10/8 – 10/12

CPM Week of Workouts 10/8 – 10/12

Why put off feeling good? Get to the Gym!

Monday- Ring Rows, Pull Aparts, Push-ups, DUs, HSPU, Rope Climbs and Running
Tuesday- Tempo Front Squat, Push Jerk and Rowing
Wednesday- Partner! DL, Burpees and Running
Thursday- KB Complex, Row, KB swings and T2B
Friday- Snatch, DUs and Running

The O-Board Says…

Part A: 3 Rounds:
15 Ring Rows
15 Pull Aparts
15 Push-Ups
45 Doubles
Part B: AMRAP 20 minutes:
Max HSPU
2 Rope Climbs
400m Run
Score is HSPUs

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CPM Week of Workouts 10/1 – 10/5

CPM Week of Workouts 10/1 – 10/5

New Month New Programming!!

Monday- Squat Clean, Run, Squat Cleans and C2B Pull-Ups
Tuesday- Tempo Strict Press, Deadlift. Push Press, Back Rack Lunges and Evil Wheels
Wednesday- Partner! Run and Row
Thursday- Push Up Test Day! Tabata Push-Ups, Planks, T2B, Air Squats and DUs
Friday- Thrusters, DB Hang Clean & Jerk, Box Jumps, Burpees and jogging

The O-Board Says…

Squat Clean 3-3-2-2-1 5

5 Rounds:

200m Run

5 Squat cleans

10 C2B Pull-Ups

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CPM Week of Workouts Sept 24 – Sept 28

CPM Week of Workouts Sept 24 – Sept 28

Get to the gym!

Monday- HSPU, WB, Running and Rowing
Tuesday- Tempo Back Squat, Pull ups , Push ups, Air squats, Rowing and Clean and Jerks
Wednesday- Elevated Deadlift, DBLs, SDLHP (KB) and Box Jump overs
Thursday- Deficit Lunges, Running, Thrusters, V-ups and KB swings
Friday-Partner!!, Burpee Pull Ups, Man Makers and Run/Slamball/Burpee Relay

The O-Board Says…

Part A: EMOTM 8
Odd: HSPU’s
Even: Max Wall Balls

Part B: 20-min Run/Row
400m Run
500m Row

[…] Read more