• Bryce Boratko

CF Fitness & Performance- Week 12

Monday 12/16

CF Fitness

7 Minute AMQRP:

5 Strict Pullups (C2B if possible)

5 Strict Dips

Rest 3 Minutes

Then:

Every 3:30 for up to 6 Sets:

Row 12/9 Calories

30 Jump Rope or 15 Mixed DU’s

20 KB Swings or KB High Pulls


Performance

On a running clock, complete:

Up to 30 Muscle Ups (for time)

Then, at minute 10:

Every 3:30 for up to 6 Sets:

Bike 12/9 Calories

30 DU’s

20 KB Swings 70/53lbs.

*Your ability to get through all six sets should be based on feel, and your ability to maintain a consistent power output. If that is not possible, DO NOT continue!


Tuesday 12/17

CF Fitness

A: Hang Snatch (hip)- Build to a heavy set

B. Hang Clean + Jerk- Build to a heavy set


Performance

A: Hang Snatch (knee) + Snatch- Max

B. Clean & Jerk- Max


Wednesday 12/18

CF Fitness

A: Goblet Squat Up to a 25RM @50% Bodyweight

B: 21-15-9 Reps for Time:

DB Thrusters- light

Jumping C2B or Pullups


Performance

A: Front Squat- 1RM

B. “Fran”

21-15-9 Reps for Time:

Thrusters 95/65lbs

Pullups


Thursday 12/19

CF Fitness & Performance

Testing Make-up, OR:

-Recovery Effort-

2 Rounds:

2 Minutes On, 1 Minute Off:

Row

Jump Rope -singles-

Dynamic Handstand Progression

Isometric Hold (L-sit, Ring Support Hold, Handstand Hold/ Support)

Bike

Dynamic Muscle Up Progression

*The progressions here are by choice, experience and ability. With the guidance of a coach, the progression you end up practicing should be appropriate for your level of ability, and experience.


Friday 12/20

CF Fitness

A: Deadlift- Build to a heavy 3

B: For Time:

15-12-9-12-15

Deadlifts

Pushups, or Incline Pushups


Performance

A: Deadlift- Build to a heavy 3

B: For Time:

21-15-9

Deadlifts 315/225lbs

HSPU


Saturday 12/21

CF Fitness

With a partner, and only one person working at a time to complete:

150 Wall Balls

100 Partner situp medicine ball toss

50 DB Hang (squat) Cleans- moderate, each person should be able to get 3-5 reps done every time they pick up the DB’s, but it should be challenging! Teams can have two different pairs of DB’s if needed.


Performance

With a partner, and only one person working at a time to complete:

150 Wall Balls 20/14lbs

100 T2B

50 Power Clean & Jerks 185/135lbs.

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