15. August 2025
Aug.
15
400m Run
Into…
2 ROUNDS
10/10 Single Leg Glute Bridge Ups
10 90-90 Hip Rotations
10 Boot Strappers
Into…
2 ROUNDS
10 Goodmornings*
10 Elbow Punches
10 Back Squats
*Add the barbell for round 2
1-2-3-4-and so on…
Front Squats (135/95)
Burpees Over Bar
(Score is Total Reps)
KG BB: (60/42.5)
1-2-3-4-and so on…
Front Squats (95/65)
Burpees
(Score is Total Reps)
KG BB: (42.5/30)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Build to a Moderate-Heavy 2-Rep Split Jerk*)
*Heavier than last week.
(Score is Weight)
2 Chest to Bar
+
1-2 Bar Muscle-Ups
*This is meant to be a primer for tomorrow’s workout.
-Rest As Needed b/t Sets-
(No Measure)
*Start Moderate-Heavy and end Heavy. The second set of 5 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 5 of 7
3-Rep ‚CF Total‘ Cycle