***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