All posts by CFGG

Friday

A.

6 sets of 2 split jerks

sets 1,2: ~75-80%

sets 3,4: ~80-85%

sets 5,6: ~85-90%
B.

Three sets for max reps:

90s amrap: 9 Burpee Box Jump-Overs + Max Reps DUs

rest 30s

90s amrap: 9 Burpee Box Jump-Overs + Max Reps Pull-Ups

rest 30s

Thursday

4 sets:

6 mins to complete:

400m run

100m farmers carry (53/35)

10 burpees over the erg

max cal row in time remaining

rest 2 mins between sets

score = total cals rowed

Monday

A.

strict press 4-4-3-3-2-2

B.

for time:

300m run 

20 Toes to Bar

15 hang power clean & jerks (135/95)

300m run 

15 Toes to Bar

10 hang power clean & jerks (135/95)

300m run 

10 Toes to Bar

5 hang power clean & jerks (135/95) 

300m run 

Friday

A.

4 sets:

(adding one round from last week)

6/leg Rear Foot Elevated Split Squat

8/leg Single Arm Cross Body deadlift

B.

for time (15 min cap):

3 Rounds:

10 front squats (95/65)

12 Bar-Facing Burpees

Directly Into…

2 Rounds:

10 front squats (115/85)

12 Bar-Facing Burpees

Directly Into…

1 Rounds:

10 front squats (135/95)

12 Bar-Facing Burpees

Thursday

A.

4 sets:

8 reps DB bench press

12 single arm bent over DB or KB rows

B.

4 sets, one set every 4 mins, each set for time: 
24/18 cal row or 600m bike erg
12 single arm DB push presses (50/35) hold non-working arm DB in front rack; 6 each arm
12 TTB

Monday

A.

Back Squat 4-3-2-4-3-2

(This rep scheme is known as a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, aim to increase the load.)

Example 
4 @ 100 
3 @ 110 
2 @ 120 
4 @ 105 
3 @ 115 
2 @ 125

B.

for time:

50 WBS

25 Burpee Box Jump-Overs

50 WBS