Monday 7/15
CF Fitness
A. Seated Press 4x6-8
B. E3MOM x 3 Sets
Station 1: 100M Farmer’s Carry
Station 2: 20 Reverse Lunges
Station 3: 15-30 Situps
Performance
A. Z-Press 4x5
B. E3MOM x 3 Sets
Station 1: 200M Farmer’s Carry 53/35lbs./ hand
Station 2: 20 Front Racked, Reverse Lunges 135/95lbs.
Station 3: 20 T2B
*For every time the weight is put down on both the farmers carry, AND the lunges, you’ll owe 7 calories on the bike following the workout.
Tuesday 7/16
CF Fitness
A. Snatch Grip RDL 5x5- based on feel, aim to increase working sets by 5-10lbs
B. For Time:
50 Jump Rope
40 DB Snatches- light to moderate
30 Pushups or Incline Pushups
20 Jumping C2B Pullups
20 Russian Step Ups
20 Jumping C2B Pullups
30 Pushups or Incline Pushups
40 DB Snatches
50 Jump Rope
*20 Minute Cap
Performance
A. Snatch Pull + Power Snatch 5(2+2) *based on feel begin working sets around 65-70% of your best snatch.
B. For Time:
50 DU’s
40 DB Snatches 50/35lbs
30 Pushups
20 Pullups
20 Box Jumps 24/20in.
20 Pullups
30 Pushups
40 DB Snatches
50 DU’s
*20 Minute Cap
Wednesday 7/17
CF Fitness
A. Goblet Squat- 4x10-12 Use as close to 50% (BW) as possible
OR; Front Squat- 4x6-8
B. 3 Rounds for Time:
Row 20/15 Calories
20 DB Thrusters- moderate
10 KB High Pulls- these should feel HEAVY!
Performance
A. Back Squat- 65-70%x10x3
B. 3 Rounds for Time:
Bike 30/22 Calories
20 Thrusters 95/65lbs.
10 Burpees
Thursday 7/18
CF Fitness
A. Hang Power Clean + Push Press (2+2) OTM x20 Minutes *Reference last week and aim to improve either load, or volume of last week’s heaviest set.
B. 20 Minute AMQRP:
2 Ring Rows- these should be made as challenging as possible
4 DB Push Presses- these should feel moderate to heavy for 4 reps. If overhead mobility is an issue, modify to dips or perfect pushups.
8 KB Swings
Performance
A. Power Clean + Jerk (1+1) OTM x20 Minutes *Begin b/t 65-70% of your best C&J. You may build on load, but technique proficiency is the priority.
B. “Nate”
20 Minute AMQRP:
2 Muscle Ups
4 (Strict) HSPU’s
8 KB Swings 70/53lbs.
Friday 7/19
CF Fitness
A. Accessory work OR, strength makeup.
*Choose 1-2 exercises from the strength accessory document.
B. Bike :30
Rest :30 x8
Rest 4 Minutes x3
Performance
A. Accessory work OR, strength makeup.
*Choose 1-2 exercises from the strength accessory document.
B. Row :30
Rest :30 x8 sets
Rest 4 Minutes x3
*For these sets, it’s necessary to understand what a sustainable pace (for you) is. These are NOT sprints! Track your speed/ power output for each set. Your ability to maintain the same pace for all sets is the goal. “Score” this workout using your average power output. For the erg, use your 500M split. For the bike, use average watts.
Saturday 7/20
CF Fitness
For Time:
Run 300M
15 Box Jumps- step down
Run 300M
20 DB Hang Power Cleans- use a challenging weight
Run 300M
25 KB Deadlifts- heavy
Run 300M
Performance
For Time:
Run 400M
15 Power Snatches 135/95lbs.
Run 400M
20 Power Cleans 185/135lbs.
Run 400M
25 Deadlifts 225/155lbs.
Run 400M
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