• Bryce Boratko

CF Fitness & Performance Week 10

Monday, 6/17

CF Fitness

A. Push Press + Jerk (3+2)x4- building

B. 3 Rounds for Time:

10 KB High Pulls -moderate to heavy

8 DB Push Presses -heavy for 8 reps

300M Run


Performance

A. Jerk- Build to a heavy double with sets of 2

B. 3 Rounds for Time:

6 Bar-Facing Burpees

8 Shoulder to OH w/ 60% of (A)

400M Run


Tuesday, 6/18

CF Fitness

A. Every 2 Minutes x4 Sets; BTN Snatch Grip Push Press + OHS- building

B. Every 3 Minutes x4 Sets; Overhead Squat x2 -building. Based on last week, try to finish heavier on working sets.

C. EMOM x 18 Minutes (6 Sets)

Station 1: 8 DB Snatches -moderate to heavy

Station 2: 30 Jump Rope

Station 3: 8 Ring Rows/ Inverted Rows


Performance

A. Every 2 Minutes x4 Sets; Power Snatch + Snatch Balance (1+1)- building

B. Snatch- build to a heavy double, then, 95%x2x3

C. EMOM x 18 Minutes (6 Sets)

Station 1: 8 DB Snatches 75/50lbs

Station 2: 30 DU’s

Station 3: 8 Strict Pullups


Wednesday, 6/19

CF Fitness

A. Goblet Squat- 5x10-12 Heavy, aim to improve weight from last week

OR; Front Squat- 4x6

B. Every 5 Minutes x 4 sets

Farmers Carry Walking Lunge x20 steps Or Russian Step Up

12 Push Presses -heavy for 6-8 reps


Performance

A. Back Squat- 4,3,2 Heavy- Use your results from last week as a baseline. If feeling good, aim to improve loading, resting 3-4 minutes b/t sets.

B. Every 5 Minutes x 4 sets

Farmers Carry Walking Lunge x20 steps 70/53lbs/ hand

12 Strict HSPU


Thursday, 6/20

CF Fitness

A. Hang Power Clean + Front Squat + Push Press + Jerk- Build to a challenging weight over 10 sets

B. 10 Minute AMQRP:

3 Deadlifts -light to moderate. Choose a weight that you can move well for all three lifts.

2 Hang Power Cleans

1 Front Squat

*Each time a round is completed, add one rep to each exercise. For example, round two would be; 4 deadlifts, 3 hpc, 2 front squats.


Performance

A. Clean + Jerk- Build to 95% for a heavy single for the day

B. 10 Minute AMQRP:

3 Deadlifts 155/105lbs

2 Hang Power Cleans

1 Front Squat

*Each time a round is completed, add one rep to each exercise. For example, round two would be; 4 deadlifts, 3 hpc, 2 front squats.


Friday, 6/21

CF Fitness

On a 6 Minute Clock:

Bike 30/22 Calories

AMRAP:

10 DB Thrusters- light

10 V-ups or situps

Rest 4 Minutes x 3 sets


Performance

On a 6 Minute Clock:

Bike 40/30 Calories

AMRAP:

10 DB Thrusters 50/35lbs

10 T2B

Rest 4 Minutes x 3 sets


Saturday, 6/22

In a team of two with only one person working at a time, partners alternate every round to complete as many rounds as possible in 20 minutes of;

(CF Fitness)

Row 15/12 Calories

12 Incline Pushups

9 KB High Pulls -moderate to heavy


(Performance)

Row 21/15 Calories

15 Pushups

9 Power Snatches 95/65lbs

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