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