• Bryce Boratko

CF Fitness & Performance- Week 11

Monday 9/16

CF Fitness

A. Press 3x3-4 -aim to add weight OR, volume to last week’s results

B. EMOM x15 Minutes:

Minute 1: 10 Deadlifts- moderate

Minute 2: 15-20 Situps

Minute 3: 8-10 DB Push Presses- moderate to heavy


Performance

A. Push Press + Jerk (1+1) x4

B. For Time:

50 Deadlifts 225/155lbs

50 Strict HSPU’s

*15 Minute Cap


Tuesday 9/17

CF Fitness

A. Snatch Grip Deadlift 3x3-4 *Aim to increase working sets by 5-10lbs from last week.

B. 5 Minute AMRAP:

6 DB Snatches- Heavy

8 Mixed DU’s or 16 Jump Rope

Rest 3 Minutes x2


Performance

A. Hang Snatch (hip) Build to a heavy double

B. 5 Minute AMRAP:

5 Power Snatches 135/95lbs.

15 DU’s

Rest 3 Minutes x2


Wednesday 9/18

CF Fitness

A. Goblet Squat- 4x12-15 Try to use the same loading as last week

OR; Front Squat- 3x4-5

B. 3 Rounds For Time:

20/15 Calorie Row

20 Jumping Lunges or Reverse Lunges

15 KB High Pulls- Heavy


Performance

A. Back Squat- 4x4 -Aim to go a bit heavier than last week if possible

B. 3 Rounds For Time:

25/19 Calorie Bike

20 Jumping Lunges

15 Burpee Bar Hops


Thursday 9/19

CF Fitness

A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x6 Sets

B. 12 Minute AMRAP:

12 Pullups or Jumping C2B

9 Thrusters, you may use DB’s- These should be challenging


Performance

A. Clean +Jerk- Build to a heavy set. We have been doing these over the past few weeks. The purpose here is NOT to hit a PR every week! Go heavy, but proficiency comes first.

B. 4 Rounds for Time:

12 C2B Pullups

9 Thrusters 135/95lbs


Friday 9/20

CF Fitness

A. Accessory work OR, strength makeup.

B. 20 Minute AMRAP:

20 KB Swings or Stiff Legged KB Deadlift

20 Box Step Overs

20 Renegade Rows

15/12 Calorie Bike


Performance

A. Accessory work OR, strength makeup.

B. 20 Minute AMRAP:

20 KB Swings 70/53lbs

20 Box Step Overs (w/ KB)

20 T2B

20/15 Calorie Row


Saturday 9/21

CF Fitness & Performance

3 Rounds for Time:

30 Wall Balls 20/14lbs

800M Run

30 (HR) Push-ups

*Wall Balls may be modified by load, or to even just body weight squats. Modify the distance on the run to 600M. If unable to do push-ups properly, modify to the incline that allows for a proper, rigid position. Do not just do them from the knees!

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