All posts by CFGG

Tuesday

A.

8 sets:

2 strict press

B.

four sets:

30s right arm single arm bent over DB or KB row (20X2)

10s rest

30s left arm single arm bent over DB or KB row (20X2)

10s rest

C.

four sets:

4 min amrap:

200m run buy in, then:

4-8-12-16-20-….

push press (115/75) 

TTB

rest 1 min between each amrap

 

Rx+

4 sets: 4 min amrap:

200m run buy in, then:

4-8-12-16-20-….

HSPUs

TTB

rest 1 min between each amrap

Friday

A.

split jerk 

2×2 @ 80% 1RM Jerk

3×2 reps @ 85% 1RM Jerk

B.

12 min amrap:

1 Curtis P*

1 CTB pull up 

2 Curtis Ps

2 CTB pull ups

3 Curtis Ps

3 CTB pull ups

…and so on up the ladder

(Rx+ = BMUs instead of CTB)

*Curtis P = 

1 power clean 

1 front rack lunge step per leg

1 push press

Wednesday

A.

back squat (20X0) 4-3-2-4-3-2 

B.

at 0:00

    for time (5 min cap)

    21-15-9

    front squats (115/75, Rx+ 135/95)

    cal row (ladies 18-12-6)

rest 2.5 mins

at 7:30

    for time (5 min cap):

    21-15-9

    cal row (ladies 18-12-6)

    burpees over the bar

rest 2.5 mins

at 15:00

    for time (5 min cap):

    21-15-9

    burpees over the bar

    front squats (115/75, Rx+ 135/95)

Tuesday

A.

8 sets:

3 strict press

B.

8 sets:

15s of max reps push ups

15s rest between sets

C.

four sets: 

In 2 mins, complete:

50 DUs

12 TTB

max reps push press (115/75) in remaining time

rest 2 mins between sets

score = total reps push press

Friday

A.

split jerk 

3×3 at 75%

3×2 at 80%

B.

every 3 mins, four sets (no rest between sets):

20/15 cal row

15 TTB

max reps of strict HSPUs* in remaining time

(*sub seated DB press if needed)