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