Monday, May 13th
CF Fitness
A1: Romanian Deadlift x6-8 -building
A2: Bulgarian Split Squat, or Russian Step Up x6-8/ Leg -use DB’s in each hand, held at the sides
Rest 90 sec to 2 Minutes between sets x4
*Though the RDL builds over the course of 4 sets, still begin your first set with a challenging load…
B. 3 Rounds for Time:
20 KB Swings
15 Wall Balls
10 Deadlifts
Performance
A1: Romanian Deadlift x5 -building
A2: Bulgarian Split Squat x6-8/ Leg -use DB’s in each hand, held at the sides
Rest 90 sec to 2 Minutes between sets
*Though the RDL builds over the course of 5 sets, still begin your first set with a challenging load…
B. 3 Rounds for Time:
30 KB Swings 70/53lbs.
20 Wall Balls 20/14lbs.
10 Deadlifts 225/155lbs.
Tuesday, May 14th
CF Fitness
A. Every 2 Minutes x4 Sets; Hang Muscle Snatch + Overhead Squat (1+1)- building
B. Every 3 Minutes x4 Sets; Overhead Squat x3 -use the same weight for ALL working sets
C. For Time;
30 DB Push Presses- warm up to a weight that’s challenging for 6-8 reps
20 Calorie Row
30 DB Snatches- moderate
Performance
A. Every 2 Minutes x4 Sets; Power Snatch + Snatch Balance (1+1)- building
B. Every 3 Minutes x4 Sets; Snatch x3 -begin your working sets around 70%. Build by feel, and ability to maintain proficiency.
C. For Time;
30 Strict HSPU’s
30 Calorie Bike
30 Power Snatches 135/95lbs
Wednesday May 15th
CF Fitness
A. Goblet Squat- 5x12-15
B. 8 Minute AMRAP:
20 DB Thrusters -light to moderate
15 Jumping C2B, or Jumping Pullups
Performance
A. Back Squat- Build to a heavy set of 8, then; 2x8@90%(of heavy 8) *If you hit a new 10RM last week, depending on feel, either match or slightly increase the weight for this week.
B. 8 Minute AMRAP;
20 Thrusters 95/65lbs
15 Pullups
Thursday, May 16th
CF Fitness
A. Hang Power Clean + Push Press + Jerk- Build to a challenging weight over 10 sets
B. For 12 minutes, follow & continue the pattern below to accumulate as many quality reps as possible of;
4 V-ups, or Situps
4 KB High Pulls
6 V-ups, or Situps
6 KB High Pulls
Performance
A. Power clean + Jerk- Build to a heavy set. Based on feel, aim to finish heavier than last week
B. For 12 minutes, follow & continue the pattern below to accumulate as many quality reps as possible of;
2 T2B
2 Devil’s Presses 50/35lbs.
4 T2B
4 Devil’s Presses
6 T2B
6 Devil’s Presses
Friday, May 17th
CF Fitness
Every 10 Minutes X 3 Sets
Row 750/500M
30 Walking Lunges -use added weight if possible
12 Burpee Box Jump Overs/ Step ups
Performance
Every 10 Minutes X 3 Sets
Row 1K/ 750M
30 SA Overhead Lunges (15L/15R) 50/35lbs
12 Burpee Box Jump Overs 24/20in.
Saturday, May 18th
CF Fitness
With a partner, and only one person working at a time,
10X 75M Relay Row
20 Strict Pullups or Ring Rows
30 Shoulder to Overhead- use a weight that’s challenging for 5-6 reps
40 Single leg squats to box
50 Goblet Squats- use a weight that’s challenging for 5-6 reps
60 Calorie Bike
Performance
With a partner, and only one person working at a time,
10X 100M Relay Row
20 Muscle Ups
30 Power Jerks 155/105lbs
40 Pistols
50 Front Squats
60 Calorie Bike