Monday 3/25
CF Fitness
A. Goblet Squat- 5x10-12 AHAP -use the same load as last week
B. Every 4 Minutes x16 Minutes (4 Sets);
SA DB Front-racked Walking Lunge x20 Steps (10R/ 10L)
SA DB Push Press x20 (10R/ 10L)
12/9 Calorie Row
Performance
A. Front Squat + Back Squat- Build to a heavy (1+AMQRP) Reference last week. Based on feel, try to improve either intensity OR quality reps.
B. Every 4 Minutes x16 Minutes (4 Sets);
SA KB Front-racked Walking Lunge x20 Steps (10R/ 10L)
SA KB Push Press x20 (10R/ 10L)
12/9 Calorie Bike
*Due to a mixture of technique, experience and strength, warm up to a challenging load that you can move proficiently.
Tuesday 3/26
CF Fitness
A. Hang Snatch (hip) + Overhead Squat (1+1) OTM x15 Minutes
*Only go as low into the overhead squat as you are able to maintain a balanced position. Depth will be different for everyone, and some may NOT be able to achieve full depth. That’s okay!
B. In 14 Minutes, Complete as many rounds & reps as possible following the pattern below;
10 KB Swings
15 Jump Rope
12 V-ups or Situps
15 KB Swings
20 Jump Rope
12 V-ups or Situps
20 KB Swings
25 Jump Rope
12 V-ups or Situps...
Performance
A. Snatch- Build to a heavy single, then 95%(of HS)x1x3
B. In 14 Minutes, Complete as many rounds & reps as possible following the pattern below;
10 KB Swings 70/53lbs
15 DU’s
10 T2B
15 KB Swings
20 DU’s
10 T2B
20 KB Swings
25 DU’s
10 T2B...
Wednesday 3/27
CF Fitness
Every 3:30 x4 sets
9 KB Cleans- moderate to heavy
12 Z-presses
9/6 Calorie Bike
Performance
Every 3:30 x3-5 Sets
6 Hang Cleans 185/135lbs.
12 Strict HSPU
Row 200/150M
*Push your pace on these sets. They should be uncomfortable! DO NOT continue if you cannot maintain intensity.
Thursday 3/28
CF Fitness
Complete 4-5 sets, based on feel. These are NOT for time. Focus on quality and proficiency with each movement, and rest as needed.
3 TGU’s (Right)
5 DB Snatches
7 SA Goblet Squats
9 SA KB Swings
3 TGU’s (Left)
5 DB Snatches
7 SA Goblet Squats
9 SA KB Swings
Performance
Complete 4-5 sets, based on feel. These are NOT for time. Focus on quality and proficiency with each movement, and rest as needed.
3 TGU’s 53/35lbs (Right)
5 KB Snatches
7 SA Goblet Squats
9 SA KB Swings
3 TGU’s 53/35lbs (Left)
5 KB Snatches
7 SA Goblet Squats
9 SA KB Swings
Friday 3/29
CF Fitness
A. EMOM x15 Minutes- Hang Clean + Jerk -Build to a challenging, proficient set
Each clean should pass through the squat. If you need to catch in the power position before front squatting, that’s fine. Because your overhead will be the limiting factor keeping the weights on the lighter side, try to focus on cleaning into the squat without the pause at the power position.
B. Deadlift- 4x5 moderate to heavy
Performance
E2MOM x20 Minutes- Clean & Jerk x1 -Build to a heavy single
Deadlift- Build to a heavy set of 5
Saturday 3/30
CF Fitness
With a partner,
100 HR Pushups or Incline Pushups
100 Wall Balls
80 Jumping C2B Pullups or Jumping Pullups
40 Hang Power Cleans -use a moderate load for 5 reps
40 NPU Burpees
Performance
With a partner,
150 HR Pushups
150 Wall Balls 20/14lbs
100 Pullups
50 Power Cleans 135/95lbs.
50 Burpees