• Bryce Boratko

CF Fitness & Performance- Week 5

*Strength Accessory Work

Monday 10/28

CF Fitness

A1: Single Arm Landmine Barbell Row x10-12/ arm

A2: Dips x AMQRP

Rest as needed x 4 sets

B. 8 Minute AMRAP:

8 Wall Balls

8 Pushups

8 DB Chainsaw Rows/ arm


Performance

A1: Chin-ups x6-8

A2: Ring Dips x AMQRP

Rest as needed x 4 sets

B. 4 Rounds for Time:

30 Unbroken Wall Balls 20/14lbs.


Tuesday 10/29

CF Fitness

A: Hang Power Snatch (hip) + Overhead Squat (2+1), E2MOM x 8 Sets

B. 3 Rounds for Time:

10 Pullups or Jumping C2B Pullups

10 Deadlifts- moderate to heavy for 6-8 reps

10 KB High Pulls


Performance

A: Hang Snatch (knee) x2 E2MOM x 8 Sets

*Begin working sets around 75% of your best snatch. You may build in weight/ set based on feel, but movement proficiency here is the priority.

B. 10 Minute AMRAP:

10 Ring Muscle Ups

10 Deadlifts 225/155lbs.


Wednesday 10/30

CF Fitness

A: Goblet Squat 5x10-12 *aim to add either weight, or reps to your results from week 3.

B: E2MOM x18 Minutes (3 Sets)

Station 1: 30 KB Swings

Station 2: 20/15 Calorie Row

Station 3: 20 Goblet Walking Lunges


Performance

A: Front Squat- 70%x5x4

B. E2MOM x18 Minutes (3 Sets)

Station 1: 30 KB Swings 32/24kg

Station 2: 25/19 Calorie Row

Station 3: 20 Single Arm Overhead Walking Lunges (10R, 10L) 50/35lbs.


Thursday 10/31

CF Fitness

A: Choice of mobility or Accessory Work

B. 4 Rounds, NOT for time:

Hang Power Clean + Front Squat + Jerk (3+2+2)-You may build based on feel

10 Russian Step Ups -moderate to heavy

20 Weighted Situps

40 Jump Rope or 20 Mixed DU’s


Performance

A: Choice of mobility or Accessory Work

B. 4 Rounds, NOT for time:

Hang Clean + Clean + Jerk (1+1+2) -You may build based on feel, starting around 75%

10 DB Box Step-overs 24/20in.

20 T2B

40 DU’s

Friday 11/1

TBD

Saturday 11/2

TBD

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