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