Monday 11/4
CF Fitness
A1: Single Arm Landmine Barbell Row x10-12/ arm
A2: Dips x AMQRP
Rest as needed x 5 sets
B. 10 Minute AMRAP:
6 Renegade Rows
6 Jumping Chest to Bar Pullups
8 Wall Balls
Performance
A1: Chin-ups x5-7
A2: Ring Dips x AMQRP
Rest as needed x 5 sets
B. 10 Minute AMRAP:
2 Ring Muscle Ups
4 Chest to Bar Pullups
8 Wall Balls 20/14lbs.
Tuesday 11/5
CF Fitness
A: Hang Power Snatch (hip) + Overhead Squat (2+1), E2MOM x 6 Sets
B. E3MOM x 15 Minutes (5 Sets)
Row 9/6 Calories
15 KB Swings- moderate
8 DB Push Press- Heavy for 6 reps
Performance
A: Hang Snatch (knee) x2 E2MOM x 6 Sets
*Begin working sets around 75-80% of your best snatch. You may build in weight/ set based on feel, but movement proficiency here is the priority.
B. E3MOM x 15 Minutes (5 Sets)
Bike 9/6 Calories
15 KB Swings 70/53lbs.
8 Strict HSPU’s
Wednesday 11/6
CF Fitness
A: Goblet Squat 5x10-12 *aim to add either weight, or reps to your results from week 5.
B: 3 Rounds For Time:
20 DB Snatches
48ft Goblet Walking Lunge
Performance
A: Front Squat- 73%x5x4
B. 3 Rounds For Time:
20 DB Snatches *(50/35+lbs)
48ft Overhead Walking Lunge (24ft/L, 24ft/R)
(50/35+lbs)
*Choose a load, based on feel, that you can move proficiently for BOTH movements.
Thursday 11/7
CF Fitness
A: Choice of mobility or Accessory Work
B. 15 Minute AMRAP, for load & reps:
*Hang Power Clean + Front Squat + Jerk (3+2+2)E4MOM (Minutes: 0,4,8,12) -these should be building in load. Reference loading from last week.
10 Hanging Knee raises or Weighted Situps
8 NPU Burpee Box Jumps or step ups
20 Jump Rope
Performance
A: Choice of mobility or Accessory Work
B. 15 Minute AMRAP, for load & reps:
*Hang Clean + Clean + Jerk (1+1+2) E4MOM (Minutes: 0,4,8,12) -these should be building in load. Reference loading from last week.
10 T2B
8 Burpee Box Jumps 24/20in.
20 DU’s
Friday 11/8
TBD
Saturday 11/9
TBD