• Bryce Boratko

CF Fitness & Performance Week 10

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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