LINK: Strength Accessory Work
Monday 4/15
*Today’s workout is programmed for roughly 3 minutes of work, followed by 3 minutes of rest. Each 3 minute interval should NOT be done as fast as possible, but at a sustainable pace. Modify load/ work accordingly.
CF Fitness
Every 6 Minutes
Station 1; 35/25 Calorie Bike
Station 2; 40 KB Swings -use a challenging weight
Station 3; 35/25 Calorie Row
Station 4; 3 Minute AMRAP: 8 V-ups/ 8 bodyweight air squats
Rest 3 Minutes x2 (2nd set begins on minute 26)
Performance
Every 6 Minutes
Station 1; 50/35 Calorie Bike
Station 2; 50 KB Swings 70/53lbs.
Station 3; 50/35 Calorie Row
Station 4; 3 Minute AMRAP: 5 T2B/ 5 Burpees
Rest 3 Minutes x2 (2nd set begins on minute 26)
Tuesday 4/16
CF Fitness
A. Hang Muscle Snatch 3x5
B. Incline Bench Press- 4x10 -Build to a challenging weight, and use for all four sets
C. Box Assisted Chin Ups- 6x6
Performance
A. Muscle Snatch 3x5
B. Incline Bench Press- Build to a heavy set of 10, then 2x10@80%
C. Chin Ups- 6x6 *use added weight if able to maintain proficiency
Wednesday 4/17
CF Fitness
A. Goblet Squat 5x10-12/ Box Squat 6x6 *Please see coach about this option.
B. 12 Minute AMRAP:
6 KB Cleans- moderate
10 DB Push Presses- moderate
Performance
A. Back Squat- Build to a heavy set of 10, then 2x10@80%
B. 12 Minute AMRAP:
6 Hang Cleans 165/115lbs
10 Strict HSPU
Thursday 4/18
CF Fitness & Performance
A1: 2 Point Supported DB Row x10-12/ side
A2: SA KB High-Knee March x12/ side *Use as heavy a load as possible
Rest no more than 90 seconds X 4 Sets
B. Hip Thrust- 4x8-10 *use around 75% of your 5RM
Friday 4/19
CF Fitness
A. Hang Muscle Clean 3x5
B. Deadlift- 4x10 -Build to a challenging weight, and use for all four sets
C. 3 Rounds for Time;
Row 375/265M
20 DB Snatches -moderate to heavy
20 Suitcase Carry Lunges or step ups (10 L, 10 R)
Performance
A. Muscle Clean 3x5
B. Deadlift- Build to a heavy set of 10, then 2x10@80%
C. 3 Rounds for Time;
Row 500/375M
20 DB Snatches 50/35lbs.
20 Suitcase Carry Lunges (10 L, 10 R)
Saturday 4/20
CF Fitness & Performance
With a partner, and only one person working at a time;
60 C2B Pullups/ Pullups/ Jumping C2B/ Jumping Pullups
80 DB Box Step Up and Overs 50/35lbs.
100 (HR) Pushups/ Incline Pushups
120 Wall Balls 20/14lbs.
140 DU’s/ 280 Jump Rope