• Bryce Boratko

CF Fitness & Performance- Week 8

***The link to our new line of apparel will CLOSE this Wednesday, November 20th! If you're going to want any new apparel, you need to have your orders in by Wednesday as we will NOT have extra! Place your order here: https://myclassgear.com/fulcrum/


Monday 11/18

CF Fitness

A: Chin ups- 2 sets, EACH to failure

B: Dips- 2 sets, EACH to failure

C: EMOM x 15 Minutes

Station 1: Row 15/12 Calories

Station 2: 10 Devil’s Presses

Station 3: 30 Jump Rope or 15 Mixed DU’s

Station 4: 10 Pullups or Jumping C2B


Performance

A: 5RM Weighted Chin Up

B: Strict Ring Dips- 3 sets, EACH to failure

C: EMOM x 15 Minutes

Station 1: Bike 20/15 Calories

Station 2: 10 Devil’s Presses 50/35lbs

Station 3: 30 DU’s

Station 4: 5 Ring MU’s


Tuesday 11/19

CF Fitness

A: Hang Power Snatch (hip) + Overhead Squat (1+1), E2MOM x 6 Sets- Building to a heavy set

B. 15 Minute AMRAP:

6 Box Jumps or Step ups

9 Hanging knee raises or Weighted Situps

12 Incline Pushups


Performance

A: Hang Snatch (knee) 2RM

B. 15 Minute AMRAP:

6 Box Jumps 30/24in.

9 T2B

12 Pushups


Wednesday 11/20

CF Fitness

A: Goblet Squat TEST

B: 27-21-15

KB Swing or KB High Pull

Goblet Russian Step Up


Performance

A: Front Squat- 3RM

B. 21-15-9

KB Swing 70/53lbs

Overhead Squat 135/95lbs


Thursday 11/21

CF Fitness

A: Tall Jerk 3x2- building light to moderate, focus on speed & position

B: Jerk Balance 3x3- building light to moderate, focus on speed & position

C: Tall Power Clean + Front Squat + Jerk (2+1+2)x3- building

D: Hang Power Clean + Front Squat + Jerk (2+2+1)- Build to a heavy set


Performance

A: Tall Jerk 3x2- building light to moderate, focus on speed & position

B: Jerk Balance 3x3- building light to moderate, focus on speed & position

C: Tall Clean + Jerk (2+2)x3- building

D: Hang Clean + Clean + Jerk (1+1+1)- Build to a RM *Aim to get within 10% of yesterday’s 3RM front squat.


Friday 11/22

CF Fitness & Performance

30 Minute AMQRP:

8 Deadlifts (RPE 6-7)

Strict HSPU’s AMRAP (-2) Or 8 DB Push Press (RPE- 7)

Pistols or Single Leg Squat-to-box x6-10

2-point Supported DB Row x8-10/ Arm (RPE- 8)

Jump Rope (singles only) x90 seconds


Saturday 11/23

CF Fitness

With a partner, and only one person working at a time, complete 2 rounds:

20 Hang Power Cleans- moderate

30 DB Thrusters- these should feel challenging for 5 reps

40 Jumping C2B Pullups

50 NPU Burpees

60 Calorie Row


Performance

With a partner, and only one person working at a time, complete 2 rounds:

20 Power Cleans 135/95lbs.

30 Thrusters

40 C2B Pullups

50 Burpees

60 Calorie Bike

257 views
  • Instagram - Black Circle
  • Facebook Round
CFK_logo_v_tag_color_lightbg.png
graphic-300x150.png