Monday 9/9
CF Fitness
A. Press 3x3-4 -aim to add weight OR, volume to last week’s results
B. EMOM x18 Minutes
Minute 1: 12 Walking Lunges -bodyweight, or a challenging load you can sustain
Minute 2: 8 DB Push Presses -moderate to heavy for 8 reps
Minute 3: 40 Jump rope or 20 Mixed DU’s
Performance
A. Push Press + Jerk (2+1) x4- build to a heavy set
B. EMOM x18 Minutes
Minute 1: 12 Walking Lunges 70/55lbs/hand
Minute 2: 6-10 Strict HSPU’s
Minute 3: 40 DU’s
Tuesday 9/10
CF Fitness
A. Snatch Grip Deadlift 3x3-4 *Aim to increase working sets by 5-10lbs from last week.
B. Every 3 Minutes x 6 Sets;
12 DB Snatches- use a challenging load that you can proficiently move
8 Ring Rows
10/7 Calorie Row
Performance
A. Hang Snatch (hip) 3x2- building
B. Every 3 Minutes for up to 6 Sets
6 Power Snatches 125/90lbs.
7 Bar-facing Burpees
8 C2B Pullups
9/6 Calorie Bike
Wednesday 9/11
CF Fitness
A. Goblet Squat- 4x10-12- push the weights here!
OR; Front Squat- 3x4-5
B. 4 Rounds For Time:
15 Wall Balls
15 Incline Pushups
Performance
A. Back Squat- 4x5 -Aim to go a bit heavier than last week if possible
B. 3 Rounds For Time:
25 Unbroken Wall Balls 20/14lbs
25 (HR) Pushups
*For every time the ball is dropped within the set of 25, add on another 10 pushups.
Thursday 9/12
CF Fitness
A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x6 Sets
B. 12 Minute AMRAP
4 Pullups or Jumping C2B
5 DB Hang Cleans- moderate to heavy
6 Box Jumps or Step Ups
Performance
A. Clean +Jerk- Build to a heavy set
B. 12 Minute AMRAP
4 Ring Muscle Ups
5 Power Cleans 185/130lbs
6 Box Jumps 24/20in.
Friday 9/13
CF Fitness
A. Accessory work OR, strength makeup.
B. 3 Rounds for Time:
25 KB Swings or Stiff legged KB Deadlift -moderate to heavy
12/9 Calorie Bike
15 Situps
Performance
A. Accessory work OR, strength makeup.
B. 3 Rounds for Time:
25 KB Swings 70/53lbs
20/15 Calorie Row
15 T2B
Saturday 9/14
CF Fitness
For Time:
Run 300M
21 DB Thrusters -use a load that’s challenging for 12 reps
Run 300M
15 DB Thrusters
Run 300M
9 DB Thrusters
Run 300M
Performance
For Time:
Run 400M
21 Thrusters 95/65lbs.
Run 400M
15 Thrusters 115/80lbs
Run 400M
9 Thrusters 135/95lbs
Run 400M
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