• Bryce Boratko

CF Fitness & Performance- Week 2

Monday, 1/6

CF Fitness

A: Overhead Strength Work- 4x6-8, Aim to either increase weight, or reps from last week.

B: Lower Body, Hip Dominant Strength 2x5 *This would be the same strength variation that you did last Thursday, 1/2.

C: E2MOM x 18 Minutes (3 Sets)

Station 1: 15 DB Push Presses -go a bit heavier than you did on Thursday, 1/2

Station 2: Bike 60 seconds, moderate pace

Station 3: 20 Wall Balls


Performance

A: Jerk 3x5- try to increase the load on working sets from last week

B: Lower Body, Hip Dominant Strength 2x5 *This would be the same strength variation that you did last Thursday, 1/2.

C: E2MOM x 18 Minutes (3 Sets)

Station 1: 15 Strict HSPU *use the same deficit as last week if you got completed the full volume.

Station 2: Row 500/375M

Station 3: 30 Wall Balls 20/14lbs.


Tuesday, 1/7

CF Fitness

A: DB Snatch 10x6 -building to your heaviest, proficient set of 6 over 10 working sets.

B: 4 Rounds for Time:

15 KB Swings or Stiff Legged KB Deadlift

15 Incline Pushups

15 Jumping C2B Pullups

*20 Minute Cap


Performance

A: Individualized Snatch Work- the goal of this cycle is to improve the full lift. Use a snatch variation, or complex to address individual technical errors with the guidance of the coach. Track 10 working sets.

B. 4 Rounds for Time:

15 KB Swings 70/53lbs

15 (HR) Pushups

15 Pullups

*20 Minute Cap


Wednesday, 1/8

CF Fitness

A: Lower, Knee Dominant Strength 3x8-10

B. Every 3 Minutes x 3 sets;

Station 1:

9 Deadlifts or KB Deadlifts

10 NPU Burpees

35 Jump Rope or 15 Mixed DU’s

Station 2:

Row 12/9 Calories

15 Air Squats

12 Weighted Situps or Hanging Knee Raises


Performance

A: Lower, Knee Dominant Strength 3x10

B. Every 3 Minutes x 3 sets;

Station 1:

9 Deadlifts 215/150lbs

10 Burpee Bar Hops

35 DU’s

Station 2:

Bike 12/9 Calories

20 Air Squats

12 T2B


Thursday, 1/9

CF Fitness

A: Hang Power Clean 5x5 *aim to increase the weight a bit from last week

B. 12 Minute AMRAP:

6 Renegade Rows- moderate to heavy

5 DB Snatches- moderate to heavy, or Hang Power Snatches

7 Box Jumps or Step Ups


Performance

A: Power Clean 4x5 *use the same load as last week

B. 12 Minute AMRAP:

3 Muscle Ups

5 Hang Power Snatches 95/65lbs.

7 Box Jumps 24/20in.


Friday, 1/10

Today’s ‘Hip Dominant’ variation should not be the same movement that you did on Monday. Often, unilateral variations are better suited (for most) for these higher-volume, ‘lighter’ days.

CF Fitness

A: 3-5 Sets, AMQRP: Horizontal Push Variation; Dips, Pushups, Incline Pushups

B: Lower, Hip Dominant Strength 2x12-15

C: 3 Rounds for Time:

6 DB Hang Clean Thrusters- light to moderate, reference last week.

20 Alternating SL Squat-to-box or Step Up

24 DB Chainsaw Rows (12R/12L)


Performance

A: 4 Sets, Ring Dips AMQRP

*If able to get 10-12 reps under strict control, use added weight.

B: Lower, Hip Dominant Strength 2x12-15

C: 3 Rounds for Time:

Hang Clean + Clean + Front Squat + Jerk (1+1+2+2) 165/115lbs

20 Alternating Pistols

24 DB Chainsaw Rows (12R/12L) 55/40+lbs.


Saturday, 1/11

CF Fitness

With a partner, alternate EACH exercise to complete as many rounds and *quality reps as possible in 24 minutes.

12 KB High Pulls- Go as heavy here as you can maintain proper movement.

9 Ring or Inverted Rows

6 Goblet Squats- Go as heavy here as you can maintain proper movement.


Performance

For Time, and Reps:

20/15 Calorie Bike

8 C2B Pullups

8 Thrusters 85/60lbs.

20/15 Calorie Bike

9 C2B Pullups

9 Thrusters

20/15 Calorie Bike

10 C2B Pullups

10 Thrusters

20/15 Calorie Bike

11 C2B Pullups

11 Thrusters

20/15 Calorie Bike

12 C2B Pullups

1 Set; Max Reps, Unbroken Thrusters

*Your ‘score’ for this workout is the time when you pick up the bar for your LAST (unbroken) set of thrusters for which you will also score the number of (UB) reps.

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