friday, november 28
A.
3x12/side rear foot elevated split squats
B.
20 min amrap:
20 thrusters (135/95)
20 pull-ups
20 bar facing burpees
wednesday, november 26
A.
deadlift
Set 1 – 5 @ 60-65%
Set 2 – 3-4 @ 65-70%
Set 3 – 3 @ 70-75%
Set 4 – 3 @ 75-80%
Sets 5,6 – 3 @ 80-85%
B.
for time:
1500/1200m row
40 alternating DB snatches (50/35)
1000/750m row
30 alternating DB snatches
750/500m row
20 alternating DB snatches
tuesday, november 25
A.
5 sets:
2 tempo pause back squats (3211) + 1 rep no tempo
B.
8 rounds for time (16 min cap):
8 front rack lunges (135/95)
8 CTB pull-ups
8 front squats
36 DUs
monday, november 24
A.
5-6 sets:
clean + power clean + jerk with pause in receiving
B.
12 min amrap:
1-2-3-4-5-6-7..burpees
1-2-3-4-5-6-7..reps of complex* (135/95)
100m run after each round
*1 rep of complex = (1 power clean + 3 jerks)
friday, november 21
A.
6 sets:
1 hang snatch (85-90%)
B.
for time:
20 power snatches (95/65)
15 bar facing burpees
30 OHS
15 bar facing burpees
30 overhead lunges
15 bar facing burpees
20 power snatches
thursday, november 20
A.
6 sets:
2 strict press + 3 push press
B.
18 min amrap:
3 wall walks
6/side single arm DB hang C&J (50/35)
9 burpees over the DB
300m run
wednesday, november 19
A.
deadlift 5-5-5-3-3-3-3
B.
6 sets:
In 60s, complete:
15 Russian KBS (70/53)
9-12 push ups
max reps DUs or cals echo bike
rest 60s between sets
score = total DUs or cals biked
tuesday, november 18
A.
5 sets:
3 tempo pause back squats
B.
15 min amrap:
10 front rack lunge steps (135/95)
14 CTB pull-ups
6 front squats
10 front rack lunge steps
7 bar muscle-ups (scaled = 16 CTB pull-ups)
6 front squats
monday, november 17
A.
5 sets:
clean + power clean + split jerk with pause
(70-75%)
B.
3 rounds For time:
300m run
15 TTB
12 push jerks (155/105)
9 box jumps (30/24″)
friday, november 14
A.
hang snatch
3 sets of 2 reps
3 sets of 1 rep
B.
15 min amrap:
200m run
12 TTB
18 alternating DB snatches (50/35)
200m run
12 TTB
9 power snatches (115/75)
thursday, november 13
A.
14 mins to build to today’s 1RM push press
B.
one set: max push press @ 75% of Today’s 1RM
C.
one set: max reps push press @ 65% of Today’s 1RM
D.
6 min amrap:
12/10 cal row
9 DB bench press (50/35, Rx+ 70#)
6 strict pull-ups (add weight if possible)
rest 3 mins, then repeat, picking up where you left off
Wednesday, november 12
A.
5 sets:
3 tempo pause back squat (@ 3211) + 1 back squat (no tempo)
B.
For Time:
at 0:00 and EMOM: 4 burpees
20 front rack lunge steps (135/95)
25 Russian KBS (70/53)
20 front squats
25 Russian KBS
20 front rack lunge steps (135/95)
25 Russian KBS
tuesday, november 11
A.
6 sets:
1 hang power clean + power clean
B.
for time:
8-6-4-2 bear complex (135/95)
16-12-8-4 box jumps (30/24”)
Rx+
10-8-6-4 bear complex (135/95, Rx++ 185/125)
20-16-12-8 box jumps (30/24”)
monday, november 10
A.
1RM split jerk
B.
2 min amrap:
200m run + amrap (4 CTB pull-ups + 8 push ups)
~2 mins rest~
2 min amrap:
200m run + max STO in the remaining time (135/95, Rx+ 155/105)
~2 mins rest~
2 min amrap:
200m run + amrap (4 CTB pull-ups + 8 push ups)
~2 mins rest~
2 min amrap:
200m run + max STO (135/95)
~2 mins rest~
2 min amrap:
200m run + amrap (4 CTB pull-ups + 8 push ups)
friday, november 7
A.
6 sets: hang snatch
2 sets of 3 reps
2 sets of 2 reps
2 sets of 1 rep
B.
2 rounds for time (15 min cap:):
60 DUs
20 overhead squats (115/75, Rx+ 135/95)
60 DUs
30 TTB
60 double-unders
40 alternating DB snatches (50/35, Rx+ 60/40)
thursday, november 6
A.
3RM Push Press
B.
max reps push press @ 70% of Today’s 3RM
C.
max reps push press @ 60% of Today’s 3RM
D.
3x10-12 DB bench press
E.
In 5 mins, complete:
30/24 cal row
8 C&J (135/95) or 80 DUs**
max wall walks in the remaining time
rest 3 mins and repeat
score = total reps WWs
**if your back is smoked from high volume hinging on Tuesday, sub DUs in
wednesday, november 5
A.
5 sets:
2 tempo pause back squat @ 3211 + 2 back squats (no tempo)
B.
12 min amrap:
2 rounds of:
12 DB rack lunge steps (50/35, Rx+ = KBs 53/35)
16 CTB pull-ups
8 DB front squats
Then, 2 rounds of:
12 DB rack lunge steps
8 bar muscle-ups (scaled = 16 CTB pull-ups)
8 DB front squats
Etc., alternating between CTB pull-ups and BMUs every 2 rounds
more hyrox classes in san francisco!
Starting this week we now offer a Thursday 7am HYROX class!
CFGG HYROX Schedule:
Wednesday: 5:30pm
Thursday: 7:00am
Saturday: 9:00am
Sunday: 10:30am
If you live in San Francisco and you’re training for an upcoming HYROX race or just love a great sweat, this is the perfect midweek opportunity to build endurance, strength, and speed. Read more about our HYROX classes here.
Reserve your spot in class here or check out our membership options here!
tuesday, november 4
A.
6 sets:
1 hang power clean
B.
5 rounds for time:
12 deadlifts (155/105, Rx+ 225/155)
9 hang power cleans
6 burpee box jumps
monday, november 3
A.
6x1 split jerk
challenging singles, not a max out
B.
for time:
18 push press (115/75, Rx+ 135/95)
18 TTB
15 thrusters
15 TTB
12 push press
12 TTB
9 thrusters
9 TTB
6 push press
6 TTB
3 thrusters
3 TTB