All posts by CFGG

Tuesday

A.

seated press 8-8-7-6-5

B.

DB bench press (@31X1) 3 sets: 6-8reps

C.

6 sets:

In 60s, complete:

9 HPC (155/105)

6 STO 

max cal row

rest 90s between sets

for part C, if barbell work takes more than 30s, go lighter. you should have 20s for an all out row sprint

Monday 9/14

A.

4×4 back squat

B.

2-4 sets:

6/leg front rack lunges

C.

death by thruster + CTB pull-up

min 1 – 1 thruster + 1 CTB pull-up

min 2 – 2 thrusters + 2 CTB pull-ups

…and so on until you cannot complete the given work in one minute

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.