All posts by CFGG

Thursday

A.

6 sets: 

2 hang power cleans + power clean 

B.

4 rounds:

2 mins on/2 mins off:

60 DUs buy-in, and then

amrap:

10 hang power cleans (135/95)

10 burpees over the bar

pick up where you left off on the amrap each round

score = total reps of amrap

Wednesday

A.

4×10 bent over barbell row

B.

20 min amrap:

400m run + 1 round of “Cindy”

400m run + 2 rounds of “Cindy”

400m run + 3 rounds of “Cindy”

400m run + 4 rounds of “Cindy”

“Cindy”:

5 pull-ups

10 push ups

15 air squats

score = total reps Cindy

Wednesday

A.

8 sets:

2 Power Cleans

Build over each set to establish a 2RM power clean

B.

EMOM for 18 mins (6 sets):

Minute 1 – 20 Alt Single-Arm DB Snatches (50/35)

Minute 2 – 10-12 DB or KB lunge steps (Rx+ front rack w/ DB or KB)

Minute 3 – 200m run

Tuesday

A.

6 sets: 

2 push press + 3 push jerks 

B.

5 sets: 

In 90s, complete:

8 HSPUs

10 box jump overs

max reps burpees in time remaining 

rest 90s between sets

score = total burpees

Monday

A.

3 sets:

1 heavy back squat

rest 90s and then,

10-12 reps at 70-75% of weight used for the heavy single

rest 3-4 mins between sets

B.

12 min amrap:

8 TTB

10 front squats (115/75, Rx+ 135/95)

12 sit ups