All posts by CFGG

Tuesday

A.

5 sets:

tempo strict press

1 set of 5 reps

1 sets of 3 reps

3 sets of 1-2 reps

B.

6 sets:

60s to complete:

8 hang power cleans

6 push jerks (135/95, Rx+ 155/105)

max cal row in time remaining

rest 90s between sets, score = total cals rowed

Monday

A.

Back squat

work up to a top set of 3 reps. Then, -10% for 3-4 sets of 3 reps 

B.

for time:

Rx

63-45-27 wall ball shots

30-20-10 box jump overs

scaled

42-30-18 wall ball shots

21-15-9 box jump overs

Tuesday

A.

5 sets tempo strict press:

1 set of 5 reps

2 sets of 3 reps

2 sets of 1-2 reps w/ tempo

B.

For Time:

200m Run

20 DUs

2 push jerks (155/105)

200m Run

40 DUs

4 push jerks (155/105)

200m Run

60 DUs

6 push jerks (155/105)

200m Run

80 DUs

8 push jerks (155/105)

200m Run

100 DUs

10 push jerks (155/105)

Friday

A.

3-4 sets:

6-8 strict pull-ups

B.

4 sets:

300m run

40 lateral hops over the bar

10 pull-ups

max reps power snatch (95/65) or push press

rest 2 mins between sets

Rx+
400m run
40 DUs
12 CTB pull-ups
max reps power snatch (135/95) or push press (115/75)

Thursday

A.

find a heavy 1 rep hang squat clean for today

B.

For time:

70/50 cal row

40 front squats (135/95, Rx+ 155/105)

30 burpees over the erg

35/25 cal row

20 front squats

15 burpees over the erg