All posts by CFGG

Thursday

death by burpee and jumping lunge

With a continuously running clock perform 1 burpee and one jumping lunge per leg the first minute

2 burpees and 2 jumping lunges per leg the second minute

3 burpees and 3 jumping lunges per leg the third minute…and so on, continuing to add 1 rep each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed

Tuesday

every 2 mins, for 6-8 rounds:

15/12 push ups + 15 air squats + max distance run in remaining time

there is no rest in this workout, complete the push ups and air squats at the top of each two minute interval, then run for the remainder of the interval. When 2 minutes is up, stop to perform the push ups and air squats at the top of the next interval.

Friday

A.

6 sets:

5-6 reps back squat every 75s

B.

For time:

3 Hang Squat Cleans (135/95)

6 TTB

6 Hang Squat Cleans

12 TTB

9 Hang Squat Cleans

18 TTB

12 Hang Squat Cleans

24 TTB

Monday

A.

8 sets:

hang power clean + split jerk

B.

6 sets, every 2 minutes:

40 DU buy-in, then amrap:

5 CTB pull ups

10 push ups

15 KBS

pick up where you leave off each round