Monday, 7/22
CF Fitness
A. Seated Press 4x6-8- aim to increase either load or volume based on feel
B. 5 Sets, no rest:
8 Ring, or inverted Rows
10 DB Snatches- HEAVY, choose a weight that feels heavy
25 Jump Rope, or 12 Mixed DU’s
Performance
A. Z-Press 4x5- aim to increase either load, or volume based on feel.
B. 5 Sets, no rest:
8 Strict Pullups
10 DB Snatches- HEAVY, choose a weight that feels heavy
25 DU’s
Tuesday, 7/23
CF Fitness
A. Snatch Grip RDL 5x5- based on feel, aim to increase working sets by 5-10lbs
B. 2 Rounds For Time:
10 Ring Dips or Box Dips
15 DB Push Presses- use a load that’s heavy for 8 reps
20 Wall Balls
Performance
A. Snatch Pull + Power Snatch 5(2+2) *based on feel begin working sets around 65-70% of your best snatch.
B. 2 Rounds For Time:
10 Ring Muscle Ups
20 Strict HSPU’s
30 Wall Balls 20/14lbs
Wednesday 7/24
CF Fitness
A. Goblet Squat- 4x8-10 Use as close to 50% (BW) as possible
OR; Front Squat- 4x5
B. 3 Rounds, EACH for time:
Row 15/12 Calories
20 KB Swings- moderate
20 Russian Step Ups (10/ R, 10/ L)
Performance
A. Back Squat- 70-74%x10x3
B. In 90 seconds
Bike 10/7 Calories
15 KB Swings 70/53lbs
AMRAP Hang Cleans 135/95lbs
Rest 90 seconds x3
Thursday 7/25
CF Fitness
A. Hang Power Clean + Push Press (1+1) OTM x15 Minutes *Reference last week and aim to improve either load, or volume of last week’s heaviest set.
B. 15 Minute AMRAP:
4 Deadlifts, or KB Deadlifts- moderate to heavy
8 Perfect Pushups or Incline Pushups
6 Box Jumps
Performance
A. Power Clean + Jerk (1+1) OTM x15 Minutes *Begin b/t 65-70% of your best C&J. You may build on load, but technique proficiency is the priority.
B. 15 Minute AMRAP:
4 Deadlifts 225/ 155lbs
8 Perfect Pushups
6 Box Jumps 24/20in.
Friday 7/26
CF Fitness
A. Accessory work OR, strength makeup.
*Choose 1-2 exercises from the strength accessory document.
B. Row :30
Rest :30 x10
Rest 5 Minutes x3
Performance
A. Accessory work OR, strength makeup.
*Choose 1-2 exercises from the strength accessory document.
B. Bike :30
Rest :30 x10 sets
Rest 5 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 7/27
CF Fitness
For Time:
Run 300M
10 DB Thrusters- light to moderate
15 Situps- if situps are too easy, upscale to either weighted situps, or V-ups
Run 300M
10 DB Thrusters- light to moderate
15 Situps- if situps are too easy, upscale to either weighted situps, or V-ups
Run 300M
10 DB Thrusters- light to moderate
15 Situps- if situps are too easy, upscale to either weighted situps, or V-ups
Run 300M
Performance
For Time:
Run 400M
21 Thrusters 95/65lbs.
21 T2B
Run 400M
15 Thrusters
15 T2B
Run 400M
9 Thrusters
9T2B
Run 400M