CPM Week of Workouts May 20 – May 24

CPM Week of Workouts May 20 – May 24

Monday: Back Squats, Run, Deadlifts, Box Jumps
Tuesday: Cal row, Snatch, Burpees
Wednesday: Ab work, Med Ball Cleans, Lunges, Push-ups, Rack Carry
Thursday: DB Push Press, K2E, Doubles, Push Jerk
Friday: Partner WOD – Run, Row, Wall balls, KB swings

The O-Board Says…

A. Back Squat
10-minutes to find 2RM

B: 4-Rounds for Time
400m Run
12 Deadlifts
21 Box Jumps

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CPM Week of Workouts May 13 – May 17

CPM Week of Workouts May 13 – May 17

Monday: HS Hold, DB Push Press, Box Jumps, Lunges
Tuesday: Clean, T2B, Squats, Sit-ups, KB Swings, Push-ups
Wednesday: Run, Row, Doubles, Ab Finisher
Thursday: Deadlift, Burpees, Ring Rows
Friday: Partner Chipper

The O-Board Says…

A. For 10 Min…. Handstand Hold Everytime you drop 200m run …
*score is total HS hold time

B. AMRAP 12
“Fun with ladders”
2, 4, 6, 8 …
DB Push Press
Box Jumps

C. Cash out… 200 walking lunges

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CPM Week of Workouts May 6 – May 10

CPM Week of Workouts May 6 – May 10

Monday: Power Snatch, OH Squat, DB Snatch
Tuesday: Chipper
Wednesday: TGU, Chin ups, Dips, Wall balls, Doubles
Thursday: Hang Clean, Row, Wtd Sit-ups
Friday: Row, Bar Hang, Thrusters, Burpees

The O-Board Says…

A: 10 min E2MOM:
3 Power Snatch
3 OH Squats

B: For Time:
10-9-8-7-6-5-4-3-2-1
DB Snatch (each arm)
**after odds 100m OH Plate Carry
**after evens 300m Run

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CPM Week of Workouts April 15 – April 19

CPM Week of Workouts April 15 – April 19

Monday: Cossack squats, leg levers, Pull-ups, Push-ups, squats
Tuesday: Push Press, Run, HS hold, KB swings, Sit-ups
Wednesday: Box jumps, Pull-ups, KB swings, Lunges, Knees 2 elbow, Squats, Sit-ups, Wall balls, Doubles, Run
Thursday: Clean and Jerks, Doubles
Friday: Burpee Box Jumps, Cal row

The O-Board Says…

A: EMOTM 10
Even: 10 Cossack Squats
Odd: 20 leg levers

B: AMRAP 20
15 Pull-ups
30 Push ups
45 Squats

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CPM Week of Workouts April 8 – April 12

CPM Week of Workouts April 8 – April 12

Monday: Back Squat, Push-ups, Row
Tuesday: Core work, Doubles, KB swings, slam balls
Wednesday: Snatch, burpees, thrusters, pull-ups
Thursday: Sprints, run, box jumps, toes to bar
Friday: Power Clean, Deadlifts, Cleans, Push Press, Front Squats, Run

The O-Board Says…

Part A. Back Squat
10-8-6-4-3

Part B. For Time:
10 Back Squats
25 HR Push Ups
500 m Row
10 Back Squats
25 HRPUs
400 m Row
10 Back Squats
25 HRPUs
500m Row
10 Back Squats
25 HRPUs
400m Row

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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

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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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