• Bryce Boratko

CF Fitness & Performance- Week 11

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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