• Bryce Boratko

CF Fitness & Performance Week 11

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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