• Bryce Boratko

CF Fitness & Performance- Week 5

Monday 8/5

CF Fitness

A. Press 4x6-8

B. 12 Minute AMRAP:

6 Box-assisted HSPU, or Single Arm DB Push Press x6/ side w/ a challenging load

6 Alternating DB Box Step Up & Overs- these should feel heavy

*Step up should be at a height that puts the thigh parallel, or just slightly below parallel to the floor.


Performance

A. Press + Push Press (4+3) x4- build to a load that you know you’ll be able to complete all 4 working sets with. These should be very challenging, but doable.

B. 12 Minute AMRAP:

6 Strict HSPU’s

6 Alternating DB Box Step Up & Overs 50/35lbs/hand

*Step up should be at a height that puts the thigh parallel, or just slightly below parallel to the floor.


Tuesday 8/6

CF Fitness

A. Snatch Grip Deadlift 3x5- building

B. 3 Rounds For Time:

25 V-ups or Situps

10 Deadlifts or KB Deadlifts- moderate to heavy

10 Renegade Rows- use a challenging weight


Performance

A. Hang Snatch (hip) 5x3- building

B. 3 Rounds For Time:

25 T2B

10 Deadlifts 245/175lbs

5 Bar-Facing Burpees


Wednesday 8/7

CF Fitness

A. Goblet Squat- 4x12-15 *reference what you were doing for sets of 8-10 in week three and do your best to use as close to that weight as possible for these working sets

OR; Front Squat- 4x4-5

B. For Time:

60 Forward/Reverse Goblet Lunges w/ a light to moderate load

*For every time the weight is put down, you must complete 30 Jump Rope


Performance

A. Back Squat- 4x8 -referencing the past 4 weeks, loading should be a bit heavier than what you did for sets of 10

B. For Time:

80 Forward/Reverse Front Racked Lunges w/ 40% of “A”

*For every time the bar is dropped, you must complete 40 DU’s.


Thursday 8/8

CF Fitness

A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x8 Sets

B. Every 6 Minutes x 4 Sets:

8 Ring Dips or Box Dips

48ft Uneven Carry-High Knee March- one KB held in front rack position, the other hanging at the side. Switch halfway

500/375M Row


Performance

A. Power Clean + Clean +Jerk 75%(1+1+2) x4 *percentage based off of 1RM c&j. Based on your degree of technical proficiency, you may use a lower, or higher intensity than indicated. However, the goal here is NOT about load. There should be no missed, or squirrelly lifts due to trying to lift too much.

B. Every 6 Minutes x 4 Sets:

5 Ring Muscle Ups

24ft. Handstand Walk

500/375M Row


Friday 8/9

CF Fitness & Performance

A. Accessory work OR, strength makeup.

B. Every 5 Minutes x 4 Sets

Run 400/300M (CF Fitness)


Saturday 8/10

CF Fitness

For Time:

With a partner, and only one person working at a time

150 KB Swings -moderate

100 Calorie Bike

400M KB Carry *use the KB that you used for swings


Performance

For Time:

With a partner, and only one person working at a time

200 KB Swings 70/53lbs

150 Calorie Bike

400M KB Carry 70/53lbs

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