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CPM Week of Workouts Sept 9 – Sept 13

Monday: Snatch and Wallballs Tuesday: Row, Farmer Carry, Waiter Walks Wednesday: Front Squat and Running Thursday: Push Jerk, Split Jerk, and Doubles Friday: Partner Fun Chipper! The O-Board Says… A. EMOTM 4 2 Hang Snatch EMOTM 4 1 Snatch B. For Time: 30 Wall Balls 15 Snatch 30 Wall Balls 12 Snatch 30 Wall Balls […]


CPM Week of Workouts Sept 2 – Sept 6

Monday: Labor Day! Tuesday: Deadlift, Push-ups, Box Jumps Wednesday: Run, Sit-ups, Wall Balls, Ring Rows, Deficit Lunges Thursday: Hang Snatch, Doubles, DB Snatch Friday: Row, Push-ups, Core, Goblet Squats The O-Board Says… AMRAP 30 30 Wall balls 30 Sumo deadlift high-pull 30 Wtd Lunges 30 Push Press 30/21 Cal row 30 Pull-ups 30 Sit-ups 300m […]

CPM Week of Workouts Aug 26 – Aug 30

Monday: Row, Wallballs, Pull-ups, Box Jumps, HSPU, Push-ups, Tuck Jumps Tuesday: Deck squat, HS hold, Bar Hang, KB Swings, Run, Thrusters, Pull-ups Wednesday: SDLHP, Box Jumps, Doubles, Row Thursday: Run, Farmer Carry, ManMakers, Rope Climb Friday: Slamballs, Power Cleans, OH squats, Burpee Box Jumps, Run The O-Board Says… Part A. EMOM 10 Minute 1 – […]

CPM Week of Workouts Aug 19 – Aug 23

Monday: Step-ups, Row, Wall Balls, Farmer Carry Tuesday: OH Squat, Burpee Fun! Wednesday: Run/Row Thursday: Strict Press, Push Press, T2B, Box Jumps Friday: Row/Run, Thrusters, Double’s, Burpees, Sit-ups The O-Board Says… A. Partner AMRAP 10 P1 = 20 Wt Step Up’s (goblet DB/KB) P2 = MAX meters on the Rower B. Partner AMRAP 20 P1 […]

CPM Week of Workouts Aug 12 – Aug 16

Monday: Snatch, Burpees Tuesday: Planks, Row, T2B, Box Jumps Wednesday: Clean & Jerk, Run Thursday: Run, G2OH, Pistols, Pull-ups, Box Jumps, HSPU, Row Friday: Run, Wall balls, KB swings, Push-ups, Squats, Sit-ups, Lunges, Burpees The O-Board Says… A. Snatch 5-4-3-2-1 B. 10 rounds for time: 10 Snatch 10 Bar facing burpee

CPM Week of Workouts Aug 5 – Aug 9

Monday: Run, Wallballs, HSPU, BMU Tuesday: Row, Snatch, Box Jumps, OH Squats, Burpees Wednesday: Power Clean, Front Squats, Run Thursday: KB swings, Box Jumps, Sit-ups Friday: Deadlift, Burpees, T2B The O-Board Says… AMRAP 30min 800m run 20 Wall Balls 10 HSPUs 2 bar muscle ups

CPM Week of Workouts July 29 – Aug 2

Monday: BMU, Deadlifts, Run Tuesday: Front Squat, Air Squats, Sit-ups, Push-ups, Box Jumps Wednesday: Pistols, HSPU, Row, T2B, Push Press, KB Swings Thursday: Squat Cleans, Rope Climb, Run Friday: Doubles, Air Squats, Devil’s Press, Push-ups, Run The O-Board Says… 5 Rounds 5 BMU (7 pull-ups/ 7 dips) 10 deadlifts Run ladder of 200, 400, 600, […]

CPM Week of Workouts July 22 – July 26

Monday: Clean, Box Jumps, Pull-ups Tuesday: Run, HSPU, Thrusters, K2E, Deadlifts, Burpees, KB Swings, Pull-ups Wednesday: Farmer Carry, Lunges, Doubles, Ball Slams Thursday: OH Squats, Lat hops Friday: Wallballs, HSPU/HRPU, Power Clean The O-Board Says… A: 3 Postion Clean 5 Sets of the complex 1-1-1-1-1 B. AMRAP 12 Box Jump CTB Pullups 2…4…6…8