Monday 1/28
CF Fitness
A. Barbell Glute Bridge 5x10 *pause at the top of each rep, increase loading from last week
B. For Time;
25 Mixed DU’s or 100 Jump Rope
50 Deadlifts -moderate, use the same load as 1/21
50 DB Push Presses -heavy for 8-10 reps
25 Mixed DU’s or 100 Jump Rope
Performance
A. Hip Thrust 5x10 *try to increase load from last week
B. For Time;
50 DU’s
50 Deadlifts 225/155lbs.
50 HSPU’s
50 DU’s
Tuesday 1/29
CF Fitness
A. Overhead Squat/ Snatch Press Progression- Find the most challenging but sustainable depth you can achieve using progressive sets of 4-6 reps at a time. Based on your restrictions, superset with appropriate mobility work (this will be discussed in class). Snatch Press Progressions
B. Goblet Squat 5x12-14 -use the same loading as last week
Performance
A. 3 Position Sn. Deadlift (1in., knee, upper mid-thigh) + Snatch (2+1) x10 sets, begin your first working set around 65% and build based on feel and proficiency
B. Front Squat + Back Squat 63%(4+6)x4 *intensity based off front squat max
Wednesday 1/30
CF Fitness
4 Sets:
In 5 Minutes;
Row 30/22 Calories
AMRAP:
10 KB Swings
5 Burpee Box Jumps
Rest 3 Minutes
Performance
4 Sets:
In 5 Minutes;
Bike 40/30 Calories
AMRAP:
10 KB Swings 70/53lbs.
5 Burpee Box Jump Overs 24/20in.
Rest 3 Minutes
Thursday 1/31
CF Fitness
A. Reverse Lunge or Russian Step Up 3x20 *use added weight in each hand if possible, aim to improve loading from last week
B. 3 Rounds for Time;
Bike 21/15 Calories
16 Single Leg Box Squats or Russian Step Ups
10 DB Snatches -use a challenging load
Performance
A. Reverse Lunge 3x20 @48% of Squat
B. 3 Rounds for Time;
Row 30/22 Calories
16 Pistols
8 Power Snatches 135/95lbs.
Friday 2/1
CF Fitness
A1. Thruster 5, 5, 5, 5, 5, 5
A2. AMQRP Ring Rows
Rest 3 Minutes between sets
B. 7 Minute AMRAP:
6 Hanging Knee Raises/ K2E
5 DB Hang Power Cleans -moderate to heavy for 5 Reps
4 DB Push Presses
Performance
A1. Thruster 5, 4, 3, 5, 4, 3 -use the same loading as last week for these sets
A2. AMQRP: Strict Pullups
Rest 3 Minutes between sets
B. 7 Minute AMRAP:
6 T2B
5 Hang Power Cleans 165/110
4 Push Jerks
Saturday 2/2
CF Fitness
With a partner, and alternating EACH exercise to complete 20 total rounds;
6 Jumping C2B Pullups
9 Incline Pushups
12 Wall Balls
Performance
With a partner, and alternating EACH round to complete 20 total rounds;
6 Pullups
9 (HR) Pushups
12 Wall Balls 20/14lbs.
*Push your pace on these sets
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