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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