"Build Your Own Program"
Monday, 12/30
CF Fitness
A: Overhead Strength Work- 4x6-8
B: Lower Body, Knee Dominant Strength 3x5
C: EMOM...
Min 1: 8 DB Thrusters- light
Min 2: 7 Pullups or Jumping C2B Pullups
Min 3: 10 DB Thrusters
Min 4: 8 Pullups or Jumping C2B Pullups
Min 5: 12 DB Thrusters
Min 6: 9 Pullups or Jumping C2B Pullups
*Continue this pattern for up to 10 minutes, or until you can’t complete the given number of reps within the designated minute.
Performance
A: Jerk 3x5
B: Lower Body, Knee Dominant Strength 3x5
C: EMOM...
Min 1: 10 Thrusters 75/55lbs
Min 2: 7 Pullups
Min 3: 12 Thrusters
Min 4: 8 Pullups
Min 5: 14 Thrusters
Min 6: 9 Pullups
*Each exercise must be done unbroken. Continue this pattern for up to 10 minutes or until you break up a set of any one exercise.
Tuesday, 12/31
CF Fitness
A: Hang Power Clean 5x5
B: Every 3 Minutes for up to 6 sets:
6 Single KB Cleans
9 Box Jumps or Step Ups
9/6 Calorie Bike
Performance
A: Power Clean 3x5
B: Every 3 Minutes for up to 6 sets:
6 Hang Power Cleans 125/85lbs.
9 Box Jumps 24/20in.
12/9 Calorie Row
Wednesday, 1/1
Open Gym 9:30AM - 11PM
*10 Minute Work Capacity Baseline Test- Airbike for Calories
-This test is repeatable! It will serve as just another baseline fitness benchmark which we will also re-test at the end of the cycle.
**Take 10 Minutes and be sure to stretch the lower body following this test!
Thursday, 1/2
CF Fitness
A: DB Snatch- Using sets of 6 reps, alternating arms/ rep, build to the heaviest load that you can move proficiently
B. Lower, Hip Dominant Strength 3x8-10
C. 8 Minute AMRAP:
25 KB Swings or Stiff Legged KB DL
25 DB Push Presses (light), Pushups or Incline Pushups
Performance
A: Individualized Snatch Work- the goal of this cycle is to improve the full lift. Use a snatch variation, or complex to address individual technical errors with the guidance of the coach.
B. Lower, Hip Dominant Strength 3x10
C. 8 Minute AMRAP:
50 KB Swings 70/53lbs
40 Strict HSPU’s, use a deficit if able
Friday, 1/3
Today’s ‘Knee Dominant’ variation should not be the same movement that you did on Monday. Often, unilateral variations are better suited (for most) for these higher-volume, ‘lighter’ days.
CF Fitness
A: 3-5 Sets, AMQRP: Horizontal Push Variation; Dips, Pushups, Incline Pushups
B: Lower, Knee Dominant Strength 2x12-15
C: 3 Rounds for Time:
6 DB Hang Clean Thrusters- Light to Moderate
8 NPU Burpees
30 Jump Rope or 15 Mixed DU’s
Performance
A: 4 Sets, Ring Dips AMQRP
*If able to get 10-12 reps under strict control, use added weight.
B: Lower, Knee Dominant Strength 2x12-15
C: 3 Rounds for Time:
3 Hang Cleans + 2 Front Squats + 2 Jerks (155/105lbs)
8 Bar-facing Burpees
30 DU’s
Saturday, 1/4
CF Fitness
With a partner, divide work however is best fit to support the success of the team.
50 Deadlifts or KB Deadlifts
30 C2B, Pullups or Jumping C2B Pullups
80 Calorie Row
30 C2B, Pullups or Jumping C2B Pullups
50 Deadlifts or KB Deadlifts
Performance
For Time:
40/30 Calorie Bike
18 Deadlifts 205/145lbs
6 Ring Muscle Ups
12 Deadlifts 225/155lbs
8 Ring Muscle Ups
9 Deadlifts 245/165lbs
10 Ring Muscle Ups
40/30 Calorie Bike