All posts by CFGG

Tuesday

A.

6 sets, superset:

10-8-6 back squat

5-5-5 front squat

B.

12 min amrap:

2 rounds of:

  16 front rack lunge steps (95/65)

  16 toes-to-bars

  8 burpees 

Then, 2 rounds of:

  16 front rack lunge steps (95/65)

  16 bar muscle-ups (sub 16 CTB pull ups + 16 push ups)

  8 burpees

Etc., alt between TTB and bar MUs every 2 rounds

Monday

A.

6 sets:

1 power clean + front squat + squat clean

all sets in the 75-85% range

B.

for time:

21 power cleans (135/95)

42 WBS

15 power cleans (155/105)

30 WBS

9 power cleans (185/125)

18 WBS

Friday

A.

4 sets:

5 reps strict press

8 reps tempo pause ring rows (3X12)

B.

20 min amrap:

alternate full rounds with a partner

5 (hang) squat cleans (155/105) + 200m run 

Thursday

A.

2 sets:

8-10 reps per leg rear foot elevated split squats

2 sets:

6-8 reps per leg rear foot elevated split squats

B.

2 rounds for time (20 min cap):

60 DUs

30/25 cal row

10 deadlifts (275/185)

60 DUs

400m run

10 deadlifts (275/185)

Tuesday

A.

6 sets:

2 tempo pause front squats (52X1)

B.

for time:

20 front squats (135/95)

20 burpees over the bar

20 push press (135/95)

20 burpees over the bar

20 thrusters (135/95)

Friday

A.

5 sets:

1 strict press (80-95+)

B.

6 sets:

2 min amrap:

7 TTB

7 front squats (115/75)

7 push press (115/75)

2 mins rest between sets

pick up where you left off each set