• Bryce Boratko

CF Fitness & Performance- Week 1

Accessory Work

Monday 9/30

CF Fitness

4 Sets

A1: 3-point supported DB Row x10-12/ arm

A2: Perfect Push-ups AMQRP

B. 3 Rounds for Time:

20 Jumping Lunges, or Reverse Body weight lunges

15 Deadlifts -light to moderate

10 NPU Burpees


Performance

4 Sets

A1: Pendlay Row x8-10

A2: Weighted Push-up x8-10

B. 3 Rounds for Time:

30 Jumping Lunges

15 Deadlifts 185/155lbs

10 Bar-facing Burpees


Tuesday 10/1

CF Fitness

A: Hang Power Snatch (hip) x4, E2MOM x10 Sets

B. 6 Sets:

90 Seconds Row for Calories

90 Seconds Rest

*The goal here is consistent and sustainable work output. Sets should be no more than 1-2 calories difference for all sets.


Performance

A: Hang Snatch (hip) + Hang Snatch (knee) 1+2 E2MOM x10 Sets

*Begin working sets around 60% of your best snatch. You may build in weight/ set based on feel, but movement proficiency here is the priority. DO NOT go heavier than 70%. There should be NO MISSED LIFTS here.

B. 6 Sets:

90 Seconds Bike for Calories

90 Seconds Rest

*The goal here is consistent and sustainable work output. Sets should be no more than 1-2 calories difference for all sets.


Wednesday 10/2

CF Fitness

A: Goblet Squat 4x12-15

OR; Box Front Squat 3x5-7@32X1

B. RDL 3x8-10

C. 10 Minute AMRAP:

Perfect Pushups, or Dips

10 KB Swings -moderate


Performance

A: Pause Front Squat 60%x5-7@32X1 x3 sets

B. RDL 3x8-10

C. 10 Minute AMRAP:

5 Strict HSPU

10 KB Swings 70/53lbs


Thursday 10/3

CF Fitness

A: Choice of mobility/ Individual Make-up, or Accessory Work

B. E2MOM x30 Minutes (3 Sets)

Station 1; AMQRP Renegade Rows- These should feel heavy

Station 2; AMQRP Alternating (SL) Squat to box

Station 3; AMRAP DU’s

Station 4; Row 245/185M

Station 5; Rest


Performance

A: Choice of mobility/ Individual Make-up, or Accessory Work

B. E2MOM x30 Minutes (3 Sets)

Station 1; AMQRP Ring Muscle Ups

Station 2; AMQRP Alternating Pistols

Station 3; AMRAP DU’s

Station 4; Row 325/245M

Station 5; Rest


Friday 10/4

CF Fitness

A: Hang Power Clean + Front Squat + Jerk (3+2+2) E3MOM x6 Sets *Begin working sets using a weight that you can move proficiently. You may build in weight/ set based on feel, but movement proficiency here is the priority, so additions of weight will be minimal.

B. Ring Rows

3 Sets x AMQRP@31X2

C. 4 Rounds For Time:

12 DB Snatches- choose a weight that is heavy, but sustainable

10 Box Jumps or Step Ups

12 V-ups or Situps


Performance

A: Hang Clean + Clean + Jerk (1+1+2) E3MOM x6 Sets *Begin working sets around 60% of your best c&j. You may build in weight/ set based on feel, but movement proficiency here is the priority. DO NOT go heavier than 70%. There should be NO MISSED LIFTS here.

B. Chin Ups

3 Sets x AMQRP

C. 4 Rounds For Time:

12 DB Snatches- choose a weight that is heavy, but sustainable

10 Box Jumps 24/20in.

12 T2B


Saturday 10/5

CF Fitness

With a partner, and only one person lifting at a time. Partner 1 begins with the shoulder to overheads. While partner 1 is completing s2oh, partner 2 is rowing for calories. When partner 1 finishes, partners switch, and partner 2 begins s2oh where partner 1 continues rowing for calories. Partners continue this until EACH person has completed 4 rounds of each exercise.

4 Rounds For Time, and total calories:

15 Shoulder to OH- DB’s can be used- moderate load

15 Reverse Front Racked Barbell, or Goblet Lunges

15 Jumping C2B Pullups

15 Wall Balls


Performance

With a partner, and only one person lifting at a time. Partner 1 begins with the power jerks. While partner 1 is completing power jerks, partner 2 is biking for calories. When partner 1 finishes, partners switch, and partner 2 begins power jerks where partner 1 continues biking for calories. Partners continue this until EACH person has completed 4 rounds of each exercise.

4 Rounds For Time, and total calories:

15 Power Jerks 125/85lbs.

15 Reverse Front Racked Barbell Lunges

15 C2B Pullups

15 Wall Balls 20/14lbs


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