All posts by CFGG

Wednesday

A.

2 sets of: 8-6-4 back squat waves

B.

5 sets: 

In 90s, complete:

6 front rack lunge steps (135/95)

9 front squats

12 TTB

max cal row

rest 90s between sets

score = total cals rowed

Monday

A.

6-8 sets:

1 push jerk + 1 split jerk

B.

for time:

3 rounds:

   9 push press (135/95)

   6 thrusters (135/95)

   3 burpees over the bar

right into

3 rounds:

   12 push press (95/65)

   9 thrusters (95/65)

   6 burpees over the bar

Thursday

A.

strict press

5 reps at 75%

3 reps at 80%

1 rep at 85%

3 reps at 87%

2 reps at 90%

1 rep at 95%

2 sets of 8 reps as heavy as possible

B.

6 min amrap:

3 rounds of: 

   15 pull ups

   9 power clean and jerks (95/65)

then, max reps burpee box jump overs

3 mins rest

6 min amrap:

2 rounds of: 

   12 CTB pull ups

   9 power clean and jerks (135/95)

then, max reps burpee box jump overs

Wednesday

A.

back squat 8-6-4-8-6-4

2 sets of 8-6-4, increase loads slightly with each wave so that the second time you perform a particular rep set, the weight is heavier

B.

12 min amrap:

8 OH lunge steps (95/65)

8 burpees

8 hang squat clean thruster (95/65)

8 burpees 

Monday

A.

8 sets: 

2 push jerks

B.

for time:

200m runĀ 

3 rounds of 

   9 STO (135/95)

   12 CTB pull ups

200m run

3 rounds of

   9 hang clean and jerk (135/95)

   12 TTB

200m run