All posts by CFGG

Tuesday

A.

build to a heavy single squat clean for the day

B.

12 min EMOM

odd: 2 squat cleans at 80% of A  + max burpees over the bar

even: rest

score = total reps of burpees over the bar

Monday

A.

8 sets:

Push Press + Power Jerk + Split Jerk

build to a heavy weight for today’s complex

B.

every 90s, 4 rounds through:

Station 1: 20 DUs + 12 push press (115/75, Rx+ 135/95)

Station 2: 250/200m row

Station 3: 12 burpee box jump overs

Friday

A.

back squat (22X1) 2-2-2-1-1

B.

for time:

2 rounds:

6 front squats (155/105, Rx+185/125)

12 TTB

6 front squats (155/105, Rx+185/125)

200m run

immediately into:

2 rounds:

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

12 TTB

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

200m run

Thursday

A.

four sets:

a) Close Grip Bench Press (30X0) 9-7-5-3 

b) 6 strict pull-ups (21X2)

B.

four sets:

In 90s, complete: 

8/arm alt DB snatches (50/35)

max cal row

rest 3 mins between sets

score = total calories rowed

Tuesday

A.

push press 5-5-4-4-3 (21X2) 

B.

four sets:

In 2 mins complete:

50 DUs

25 WBS

max reps hang power clean and jerk (135/95)

rest 2 mins between sets

score = total HPC&J