Monday 7/29
CF Fitness
A. Seated Press 3x5
B. EMOM x15 Minutes (5 sets)
Station 1: AMQRP in :30, Strict HSPU’s, Box Assisted HSPU, or Single Arm DB Split Press x8/ side
Station 2: 12 Alternating Pistols, or Alternating Single Leg Squats (to a box)
Station 3: AMRAP in :30, DU’s -may be mixed singles
Performance
A. Z-Press 5RM
B. EMOM x15 Minutes (5 sets)
Station 1: 10 Strict HSPU’s
Station 2: 12 Alternating Pistols
Station 3: 40 DU’s
Tuesday 7/30
CF Fitness
A. Snatch Grip RDL 3x5- based on feel, aim to increase working sets by 5-10lbs
B. 4 Rounds For Time:
15 V-ups or Situps
12 Wall Balls
9 DB Snatches -Heavy- choose a load that feels heavy, but sustainable
Performance
A. Snatch Pull + Power Snatch- Build to a heavy (1+1)
B. 3 Rounds For Time:
20 T2B
20 Wall Balls 20/14lbs
20 DB Snatches -Heavy- choose a load that feels heavy, but sustainable
Wednesday 7/31
CF Fitness
A. Goblet Squat- TEST- 25 Proficient reps @50%(BW) or as many quality reps as possible
OR; Front Squat- 3x5- building to a heavy set
B. For Time:
50 DB Thrusters -moderate
*Every Time the bar is put down, you must complete 20 KB Swings. Use a load that feels moderate and sustainable.
Performance
A. Back Squat- 10RM
B. For Time:
50 Thrusters 135/95lbs.
*Every Time the bar is put down, you must complete 20 KB Swings 70/53lbs.
Thursday 8/1
CF Fitness
A. Hang Power Clean + Push Press (1+1) OTM x10 Minutes *Reference last week and aim to improve either load, or volume of last week’s heaviest set.
B. 12 Minute AMRAP:
5 Pullups or Ring Rows
7 Perfect Pushups or Incline Pushups
9 KB High Pulls- use a challenging weight
Performance
A. Power Clean + Jerk (1+1) OTM x10 Minutes -Build to a max for the day. *Begin b/t 65-70% of your best C&J. You may build on load, but technique proficiency is the priority.
B. 12 Minute AMRAP:
5 C2B Pullups
9 Perfect Pushups
7 Burpees
Friday 8/2
CF Fitness & Performance
A. Accessory work OR, strength makeup.
B. Row, Bike, or Run- TEST
There are options here! Use today to test either;
1-mile Run
2K Row
10 Minute Bike for Calories
*If you’ve been consistently completing the longer interval work over the past three weeks, test your progress with any of the above tests.
Saturday 8/3
CF Fitness
For Time:
Row 20/15 Calories
Run 300M
40 Deadlifts -moderate
40 Shoulder to Overhead -light to moderate- depending on experience you may use a bar or DB’s here.
Run 300M
Row 20/15 Calories
Performance
For Time:
Bike 25/19 Calories
Run 400M
40 Deadlifts 225/155lbs
40 Shoulder to Overhead 135/95lbs
Run 400M
Bike 25/19 Calories