All posts by CFGG

Friday

PLEASE NOTE WE HAVE A MODIFIED HOLIDAY WEEKEND SCHEDULE FOR SATURDAY AND MONDAY! WHEN IN DOUBT, DOUBLE CHECK THE SCHEDULE.

A.

3 sets: 

behind the neck split press 4-5 

B.

6 sets: 

3 push press + 2 push jerk

C.

3 min amrap: 

21 TTB 

21 burpees 

max reps STO (75/55) 

rest 2 mins 

3 min amrap: 

18 TTB

18 burpees 

max reps STO (95/65) 

rest 2 mins 

3 min amrap: 

15 TTB

15 burpees 

max reps STO (115/75) 

rest 2 mins 

3 min amrap: 

12 TTB

12 burpees 

max reps STO (135/95)

Tuesday

A.

build to a heavy power C&J for the day 

B.

5 min amrap: 

600m run

1 round of “Cindy”

max reps power clean and jerk (135/95 or ~55-60% of part A)

Rest 3 Mins

5 min amrap: 

400m run

2 rounds of “Cindy”

max reps power clean and jerk (155/105 or ~65%)

Rest 3 Mins

5 min amrap: 

200m run

3 rounds of “Cindy”

max reps power clean and jerk (185/135 or ~80%)

 

“Cindy”

5 Pull-ups
10 Push-ups
15 Squats

Thursday

A.

6 sets:

3 reps close grip bench press (@2111)

aim to finish 5-10% higher than last CGBP of four reps

B.

For time:

800m run

70 WBS

60 TTB

50 single arm DB push press (50/35) alternate arms every 5 reps