Monday 8/26
CF Fitness
A. Press 4x5 -aim to add weight OR, volume to last week’s results
B. 3 Rounds for Time:
20 Incline Pushups
20 Jumping C2B Pullups
20 Goblet or Air Squats
Performance
A. Press + Push Press (1+3) x4- build to a load that you know you’ll be able to complete all 4 working sets with. Aim to add 5-10lbs (based on feel) from last week.
B. 3 Rounds for Time:
20 (HR) Pushups
20 Pullups
20 Overhead Squats 95/65lbs.
Tuesday 8/27
CF Fitness
A. Snatch Grip Deadlift 3x4-5 *Aim to increase working sets by 5-10lbs from last week.
B. Every 3 Minutes x 5 Sets;
Row 12/9 Calories
10 KB SDHP- heavy
20 Jump Rope OR 10 Mixed DU’s
Performance
A. Hang Snatch (hip) 5x3- building
B. Every 3 Minutes x 5 Sets;
Bike 12/9 Calories
6 Power Cleans 165/125lbs
20 DU’s
Wednesday 8/28
CF Fitness
A. Goblet Squat- TEST -25 proficient reps at 50% (bodyweight) or AMQRP at 50%.
OR; Front Squat- 5RM
B. For Time:
100 KB Swings -light to moderate
***For every break, complete 3 DB Thrusters using a moderate load
Performance
A. Back Squat- 8RM
B. For Time:
150 KB Swings 70/53lbs.
***For every break, complete 3 Thrusters @135/95lbs
Thursday 8/29
CF Fitness
A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x8 Sets
B. In 12 Minutes, complete:
50 Renegade Rows -use a moderate load
40 DB Push Presses- Heavy for 10 reps
Bike for Calories
Performance
A. Power Clean + Clean +Jerk- Build to a heavy set
B. In 12 Minutes, complete:
50 T2B
40 Strict HSPU’s
AMRAP Ring MU’s in remaining time
Friday 8/30
CF Fitness & Performance
A. Accessory work OR, strength makeup.
B. 1 Mile Run
Saturday 8/31
CF Fitness
With a partner, alternating EACH exercise,
18 Minute AMRAP:
8 DB Snatches -moderate
10 Wall Balls
6 Calorie Bike
Performance
In 18 Minutes:
Begin with a 10 Minute AMRAP of;
6 DB Snatches 75/50lbs.
10 Wall Balls 20/14lbs.
Then, use the remaining 8 minutes to build to a heavy hang snatch
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