Category Archives: Workout of the Day

Monday

A.

6 sets:

2 push jerk + 1 split jerk 

good quality reps, no misses! start at 60-65% and build

B.

4×8 incline DB bench press

C.

12 min amrap:

45 DUs

12 STO (135/95)

45 DUs

12 pull-ups

45 DUs

12 power snatch (135/95)

Tuesday

A.

hang power snatch

12 sets (3 Rounds):

sets 1,5,9:  3 reps @ 70%

sets 2,6,10:  2 reps @ 75%

sets 3,7,11:  1 rep @ 80-90%

sets 4,8:  rest

B.

15 min amrap:

3 muscle ups

6 handstand push ups

12 KBS

24 DUs

Monday

A.

tempo back squat 6-6-5-5-4

B.

6 rounds:

45s to complete: 8 power cleans (135/95, Rx+ 155/105)

15s rest

45s to complete: 8 front squats + max reps burpees to 6″ target

15s rest

score = total reps burpees

Friday

ONE MORE SLEEP UNTIL THE CFGG 6 YEAR ANNIVERSARY PARTY!

A.

find a 3RM TNG deadlift

B.

five sets:

In 60s: 

9 unbroken power cleans + max cal row

rest 2 mins between sets

score = report power clean weight used and total cals rowed

Thursday

A.

four rounds:

prioritize tempo over load!

30s max reps split squats R (30X1)

30s rest

30s max reps split squats L (30X1)

30s rest

B.

20 min amrap:

400m run

max reps unbroken pull-ups

400m run

max unbroken thrusters (95/65)

400m run

max reps unbroken KBS