• Bryce Boratko

CF Fitness & Performance Week 7

***The only classes for Monday (Memorial Day) will be 9:30AM and 10:30AM followed by a BBQ at the gym. See our community FB group for details! Due to the Attleboro parade, come to the gym from West St. ---> Berwick ---> Mechanic St. to avoid road blocks.


Monday 5/27

CF Fitness

Modified Murph

1/2 Mile Run/ 50 Calorie Bike/ 1K Row

50 Jumping C2B Pullups or Jumping Chin-over-bar pullups

100 Pushups or Incline Pushups

150 Squats

1/2 Mile Run/ 50 Calorie Bike/ 1K Row


Performance

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run


Tuesday 5/28

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 -building. Based on last week, try to finish heavier on working sets.

C. 5 Rounds for Time:

6 KB Cleans

8 Deadlifts

24 Jump Rope


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. Try to hit a set of 3 that’s heavier than last week.

C. 5 Rounds for Time:

6 Bar-facing Burpees

8 Deadlifts 225/170lbs.

24 DU’s


Wednesday 5/29

CF Fitness

6 Minute AMQRP:

12/9 Calorie Row

12 KB Swings -use a moderate weight

9 DB Shoulder to Overhead- use a light to moderate weight

Rest 4 Minutes x4


Performance

6 Minute AMQRP:

15/12 Calorie Bike

12 KB Swings 70/53lbs.

9 Power Jerks 125/85lbs.

Rest 4 Minutes x4


Thursday 5/30

CF Fitness

A. Hang Power Clean + Push Press + Jerk- Build to a challenging weight over 10 sets

B. 8 Minute AMRAP:

24 Wall Balls

12 Perfect Pushups


Performance

A. Power clean + Jerk- Build to a heavy set. Based on feel, aim to finish heavier than last week

B. 8 Minute AMRAP:

50 Wall Balls 20/14lbs.

25 Strict HSPU’s


Friday 5/31

CF Fitness

4 Sets;

A1: Romanian Deadlift x5 -keep all working sets at the same weight as your heaviest set from last week

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

B. 3 Rounds for Time:

12 Ring Rows

15 DB Thrusters -use a load that’s challenging for 10 reps


Performance

A: Back Squat- Build to a Heavy 8, 90%x8x2

OR,

5 Sets;

A1: Romanian Deadlift x5 -building, aim to finish heavier than you did last week

A2: Bulgarian Split Squat x6-8/ Leg -use DB’s in each hand, held at the sides. If increasing load is not possible, increase the reps per set.

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. Reference last week.

B. 3 Rounds for Time:

12 Strict Pullups

15 Thrusters 95/65lbs.


Saturday 6/1

CF Fitness

20 Minute AMRAP:

With a partner and only one person working at a time, alternating EACH exercise;

20 Walking Lunges

15 Situps

------------

10 NPU Burpee Box Jumps or Step ups

***If partner A begins with lunges, partner B will start the situps as soon as partner A finishes the lunges. When partner B finishes the situps, BOTH partners can alternate work on the NPU Burpee Box Jumps. However, following those, partners A&B will switch up the beginning in which partner B will now begin the lunges while partner A rests before starting the situps.


Performance

In 20 Minutes

Complete 3 Rounds for Time:

20 Goblet Walking Lunges 70/53lbs.

15 T2B

10 NPU Burpee Box Jumps

Then,

Use the remaining time to build to a heavy single Power Snatch

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