CFG - OPEN GYM
1330
Warm-Up
EMOM x 5 MINUTES
MIN 1 - :30 Row - ARMS ONLY
MIN 2 - :30 Row - LEGS ONLY
MIN 3 - :45 Row - 20-25 S/M
MIN 4 - :45 Row - 25-30 S/M
MIN 5 - :45 Row - 30+ S/M
Into…
AMRAP x 5 MINUTES
10 Single DB Front Raises
5 Hollow Rocks
5 Supermans
:20 Active Bar Hang
Strength
3 SETS
15 Hollow Banded Lat Pulldowns
5 Pause Kip Swings*
15 DB Pullovers
-Rest as Needed b/t Sets-
*1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position.
Week 2 of 4
Metcon
EMOM x 15 MINUTES
MIN 1 - 15 Toes to Bar
MIN 2 & 3 - Max Cal Row
(Score is Total Cals)
Burgener Warm up with PVC
Snatch Complex
Snatch with Pause at bottom + Overhead Squat
15
25-25-25
30-30-30 kg
moved well
Walking Lunges
6x15 walking lunges (~40 feet) - go every 90 seconds
60 minutes total workout
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