• Bryce Boratko

CF Fitness & Performance- Week 6

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

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