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