• Bryce Boratko

CF Fitness & Performance- Week 7

Monday 11/11

CF Fitness

E2MOM x 40 Minutes (5 Sets):

Station 1: Single Arm Landmine Barbell Row x10-12/ arm

Station 2: 12 DB Thrusters -moderate to heavy for 8 reps

Station 3: 25/19 Calorie Row

Station 4: 8-12 Dips


Performance

E2MOM x 40 Minutes (5 Sets):

Station 1: 5 Chin Ups weighted if possible, reference loading from last week, you may build in weight based on feel.

Station 2: 12 DB Thrusters (50/35lbs+)

Station 3: 30/22 Calorie Bike

Station 4: 8-10 Strict Ring Dips *add weight if able

*The goal here is to build up loading in the chin ups, finishing with a heavy set of 5. You may also build in load on the thrusters based on feel as well.


Tuesday 11/12

CF Fitness

A: Hang Power Snatch (hip) + Overhead Squat (2+1), E2MOM x 6 Sets

B. 12 Minute AMRAP:

8 Box Jumps or Step ups

12 Hanging knee raises or Weighted Situps

8 Mixed DU’s or 16 Jump rope


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. Reference last week.

B. 12 Minute AMRAP:

8 Box Jumps 24/20in.

12 T2B

16 DU’s


Wednesday 11/13

CF Fitness

A: Goblet Squat 5x10-12 *aim to add either weight, or reps to your results from week 6.

B: 4 Rounds For Load & Time:

6 Hang Power Cleans

8 Shoulder to Overhead

20 Front Racked, Reverse Lunges, or Goblet Lunges

*You may use dumbbells if necessary.


Performance

A: Front Squat- 75%x4x4

B. 4 Rounds For Load & Time:

6 Power Cleans 135/95lbs.+

8 Power Jerks

20 Front Racked, Reverse Lunges


Thursday 11/14

CF Fitness

A: Hang Power Clean + Front Squat + Jerk (3+2+2) x4- building, reference 11/7

B. 3 Rounds for Time:

25 KB Swings- moderate

20 Renegade Rows- Use a challenging weight


Performance

A: Hang Clean + Clean + Jerk (1+1+2) x4- building, reference 11/7, begin first working set around 80% of your C&J.

B. 3 Rounds for Time:

25 KB Swings 70/53lbs

25 Burpees


Friday 11/15

CF Fitness

A: Deadlift- Build to a set of 5 (RPE- 8)

B: For Time:

15 Deadlifts- moderate

21 (HR) Pushups or Incline Pushups

12 Deadlifts- moderate to heavy

15 (HR) Pushups or Incline Pushups

9 Deadlifts- heavy

9 (HR) Pushups or Incline Pushups


Performance

A: Deadlift- Build to a set of 5 (RPE- 8)

B: For Time:

15 Deadlifts 255/180lbs

21 Strict HSPU’s

12 Deadlifts 285/200lbs

15 Strict HSPU’s

9 Deadlifts 315/220lbs.

9 Strict HSPU’s


Saturday 11/16

CF Fitness

With a partner, and only one person working at a time to be completed in order:

150 Wall Balls

100 Calorie Row or Bike

80 DB Snatches- use a challenging load

60 Pullups or Jumping C2B Pullups


Performance

For Time- to be completed in order:

100 Wall Balls 20/14lbs.

75 Calorie Row

50 DB Snatches 50/35lbs.

25 Chest to Bar Pullups

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