CPM Week of Workouts July 15 – July 19

CPM Week of Workouts July 15 – July 19

Monday: Clean and Jerk, Pull-ups, Push-ups, Squats, Deadlifts, Cleans and Jerks
Tuesday: Doubles, KB Swings, Run, Burpee Box Overs
Wednesday: Deck Squats, Arch Rocks, DB Rows, DB Bench Press, Row
Thursday: Snatch, Burpees, Rope Climb
Friday: Row, Sit-ups, Wallballs, Step-ups, DB Snatch

The O-Board Says…

A. 4 Rounds: Every 75sec
3 Cleans and 3 Jerk

B. AMRAP: 25
1 Round Cindy
1 Round DT

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CPM Week of Workouts July 1 – July 5

CPM Week of Workouts July 1 – July 5

Monday: HS shoulder taps, Doubles, S2O, Row
Tuesday: Squat Clean, Dips, KB Swings, Box Jump Overs, Run
Wednesday: Sit-ups, Squats, K2E, Lunges, Row
Thursday: 🇺🇸💥Happy 4th of July!🇺🇸💥
Friday: Run, KB Swings, Wallballs, Box Jumps, Sit-ups, Push-ups

The O-Board Says…

2 Rounds Of:

6-min AMRAP
20 HS Shoulder Taps
40 doubles

– REST 2 mins –

6-min AMRAP
12 Shoulder to Overhead
12/15 Cal Row

– REST 2 mins

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CPM Week of Workouts June 24 – June 28

CPM Week of Workouts June 24 – June 28

Monday: Power Clean, Front Squat, Pull-ups, Push-ups, Squats
Tuesday: Run/Row, lunge, sit-ups, box jumps, russian twists, ball slams, T2B
Wednesday: Deadlifts, row, ring dips, mtn climbers, plank
Thursday: Burpee, run/row, plate snatch, jumping pull-ups
Friday: Wallballs, KB swings, box jumps, DB push press, row

The O-Board Says…

Part A:
EMOTM: 8
2 Power Clean
2 Front Squat

Part B:
Every 2 Minutes for 20 minutes
5 Pullups
10 Pushups
15 Squats
Remaing Time Max: Power Cleans

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CPM Week of Workouts June 17 – June 21

CPM Week of Workouts June 17 – June 21

Monday: Front Squat, Farmer Carry, T2B
Tuesday: Row and Push-ups
Wednesday: Clean and Jerk, Burpees
Thursday: Run/Row, KB swings, sit-ups
Friday: Doubles, wallballs, box jumps, DB snatch bicep curls, Curtis P’s, Muscle ups

The O-Board Says…

A. 100 Leg Lever to Lift

B. Front Squat
3-3-3-3-3

C. AMRAP 18min
P1 – 200m Farmer Carry
P2 – 5 Front Squat + MAX Toe 2 Bar

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CPM Week of Workouts June 10 – June 14

CPM Week of Workouts June 10 – June 14

Monday: Ab work, Farmer Carry, Front Rack Carry, Waiter’s Walk, Back Squats, Burpees, Row
Tuesday: Plank dips, Box Jumps, Push Press, Run
Wednesday: Tabata Fun!
Thursday: Plank, Snatch, Run, KB Swings, Squats
Friday: Plank, Row, T2B, Wall Balls, Hang Clean, Muscle Up

The O-Board Says…

A. AMRAP 8min
50 Leg Lever to Lift
50 Arch Rocks

B. For time:
300m farmers carry
200m front rack carry
100m waiter’s walk

C: Amrap 10
30 Body Weight Back Squat w/BB
75 burpees
Remaining time row for cals

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CPM Week of Workouts June 3 – June 7

CPM Week of Workouts June 3 – June 7

Monday: ABS, Run, Doubles, Row, Power Cleans
Tuesday: KB Swings, Burpees, KB Snatch, KB Push Press, KB Goblet Squat
Wednesday: OH Squat, T2B, Run
Thursday: Leg Levers, Farmer Carry, Lunges, HS Taps
Friday: Doubles, Squats, Plate Snatch

The O-Board Says…

A. AMRAP 8
30sec Elbow Plank
20 Windsheid Wipers
30 Bicycles (2ct)
20 Plank Up’s
1min Elbow Plank
20 Windsheild Wipers
30 Bicycles (2ct)
30 Plank Ups

B. 0-10min
P1 = 200m Sprint
P2 = MAX Double Unders

10-20min
P1 = 400m Row
P2 = MAX Power Cleans

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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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