Monday 12/9
CF Fitness
For Time:
18 Goblet Reverse Lunge -light.
6 Strict Pullups, C2B if possible or HEAVY DB Rows
12 Goblet Reverse Lunge -moderate
6 Strict Pullups, C2B if possible or HEAVY DB Rows
6 Goblet Reverse Lunge -moderate to heavy
6 Strict Pullups, C2B if possible or HEAVY DB Rows
Rest 3 Minutes
Then:
2 Rounds:
20 Wall Balls
15 DB Push Presses -heavy for 8-10 reps
Rest 3 Minutes
Then:
Row 50/35 Calories
Performance
For Time:
18 Front Racked Barbell Reverse Lunge 135/95lbs.
6 Ring Muscle Ups
12 Front Racked Barbell Reverse Lunge 160/110lbs.
6 Ring Muscle Ups
6 Front Racked Barbell Reverse Lunge 185/125lbs.
6 Ring Muscle Ups
Rest 3 Minutes
Then:
2 Rounds:
30 Wall Balls 20/14lbs
15 Strict HSPU’s
Rest 3 Minutes
Then:
Bike 75/50 Calories
Tuesday 12/10
CF Fitness
A: Hang Snatch (hip) 10 sets- focus on proficiency and build based on feel
B. EMOM x 15 Minutes:
Min 1: Bike 9/7 Calories
Min 2: 10 NPU Burpee Medicine Ball Slam
Min 3: 8 Box Jumps or Russian Step Ups
Performance
A: Hang Snatch (knee) + Snatch (1+1) x 10 sets- building. Begin working sets around 75-80% of your best snatch. Build based on feel. The goal here is NO MISSED LIFTS.
B. EMOM x 15 Minutes:
Min 1: Row 200/ 150M
Min 2: 12 Burpees Over Rower
Min 3: 8 Box Jumps 30/24in.
Wednesday 12/11
CF Fitness
A: Goblet Squat 4x10-12 *aim to increase load from last week.
B: 3 Rounds for Time:
30 KB Swings or Stiff legged KB Deadlift -use a challenging weight
30 Jump Squats or Perfect Body weight Air Squats
Performance
A: Front Squat- 3x2 building to a heavy double
B. 3 Rounds for Time:
20 (UB) KB Swings 70/53lbs
20 (UB) Goblet Squats
Thursday 12/12
CF Fitness
20 Minute AMRAP:
12 DB Snatches -moderate to heavy
25 Jump Rope or 12 Mixed DU’s
12 Hanging Knee Raises or Weighted Situps
4 Wall Climbs or a 40ft. Loaded Carry- HEAVY
Performance
20 Minute AMRAP:
6 Hang Power Snatches 115/80lbs.
25 DU’s
12 T2B
20ft. Handstand Walk
Friday 12/13
CF Fitness
A: Hang Clean + Jerk- Every 90 seconds x 15 sets- build based on feel and ability to maintain quality movement
B: 21-15-9 Reps for Time:
Dips or Pushups
Pistols or SL Squats to a box
Performance
A: Clean & Jerk- Every 90 seconds x 15 sets- begin working sets b/t 70-75% of your best c&j, build based on feel. No missed lifts!
B: 21-15-9 Reps for Time:
Ring Dips
Pistols
Saturday 12/14
CF Fitness
With a partner, and only one person working at a time to complete:
40/30 Calorie Row
30 (Single) KB Cleans- HEAVY
40 Pullups or Jumping C2B Pullups
50 DB Thrusters- moderate to heavy for 4-5 reps
40 Pullups or Jumping C2B Pullups
30 (Single) KB Cleans- HEAVY
40/30 Calorie Row
Performance
With a partner, and only one person working at a time to complete:
40/30 Calorie Bike
30 Overhead Squats 125/85lbs
40 C2B Pullups
40 Thrusters 135/95lbs
10 Rope Climbs
50 Front Squats 165/115lbs
40/30 Calorie Bike
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