Monday 6/24
CF Fitness
A. Push Press + Jerk (3+2)x4- building
B. 3 Rounds for Time:
10 Box Jumps
12 Pushups or Incline Pushups
14 Jumping Chest to Bar Pullups
Performance
A. Jerk- Build to a heavy double
B. 4 Rounds for Time:
10 Box Jumps 24/20in.
12 Ring Dips
14 Pullups
Tuesday 6/25
CF Fitness
A. Every 3 Minutes x4 Sets; Overhead Squat x2 -building. Based on last week, try to finish heavier on working sets.
B. 12 Minute AMRAP:
8 DB Push Presses
16 Jump Rope
8 V-Ups or Situps
Performance
A. Snatch- build to a heavy double
B. 12 Minute AMRAP:
8 Strict HSPU’s
16 DU’s
8 T2B
Wednesday 6/26
CF Fitness
A. Goblet Squat- 5x10-12 Heavy, aim to improve weight from last week
OR; Front Squat- 4x6
B. EMOM x15 Minutes
Station 1: Row 12/9 Calories
Station 2: 10 Reverse Goblet Lunges or Russian Step Ups- Use a challenging load
Station 3: Bike 12/9 Calories
Performance
A. Back Squat- 3x2 Heavy- Use your heavy set of two from last week for all three sets.
B. 2 Sets:
Row 20/15 Calories
Reverse Front Racked Barbell Lunge x20 w/ 40% of 1RM Squat
Run 400M
Rest 12 Minutes
*Each set here should be done at about 85-90% of your max effort.
Thursday 6/27
CF Fitness
A. Hang Power Clean + Front Squat + Push Press + Jerk- Build to a challenging weight over 10 sets
B. 3 Rounds For Time:
20 KB Swings- moderate to heavy
15 Wall Balls
10 DB Thrusters- moderate to heavy
Performance
A. Clean + Jerk- Build to a heavy single for the day
B. 3 Rounds for Time:
30 KB Swings 70/53lbs.
20 Wall Balls 20/14lbs.
10 DB Thrusters 50/35lbs.
Friday 6/28
CF Fitness
For Time:
Row 75/50 Calories
EMOM: 6 DB Snatches- moderate to heavy
*Continue to add 2 reps per set, OTM
Performance
For Time:
Bike 100/75 Calories
EMOM: 6 DB Snatches 75/50lbs
*Continue to add 2 reps per set, OTM
Saturday 6/29
CF Fitness
For Time:
With a partner, and only one person working at a time, complete:
40 Shoulder to Overhead
60 Hang Power Cleans
80 Deadlifts
*Choose loads that you can move proficiently. You must increase the load per exercise. If partners have considerably different levels of strength, they may use two different bars.
Performance
For Time:
With a partner, and only one person working at a time, complete:
40 Shoulder to Overhead 135/95lbs
60 Power Cleans 185/125lbs
80 Deadlifts 225/155lbs
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