Monday 3/18
CF Fitness
A. Goblet Squat- 5x8-10 AHAP
B. For Time;
50 KB Swings -moderate to heavy for 10 reps
50 Wall Balls
Performance
A. Front Squat + Back Squat- Build to a heavy (1+AMQRP) *Over the next three weeks, this exercise complex won’t change. Based on feel, try to improve either intensity OR quality reps.
B. For Time;
75 KB Swings 70/53lbs.
75 Wall Balls
Tuesday 3/19
CF Fitness
A. Hang Snatch (hip) + Overhead Squat (1+1) OTM x15 Minutes
*Only go as low into the overhead squat as you are able to maintain a balanced position. Depth will be different for everyone, and some may NOT be able to achieve full depth. That’s okay!
Performance
A. Snatch- Build to a heavy single, then 90%(of HS)x1x4
B. CF Fitness & Performance
3 Rounds, each for reps
90 second AMQRP C2B Pullups/ Pullups/ Inverted Row
60 second AMQRP Ring Dips/ Dips/ Perfect Pushups/ Incline Pushups
30 second AMRAP High Box Jump 30/24in.
Rest 60 seconds
*Modify exercise, position, and/ or height according to your ability
Wednesday 3/20
CF Fitness
Every 3:30 x4 sets
Row 150M
10 KB High Pulls -moderate
12 DB Thrusters -moderate
Performance
Every 3:30 x3-5 Sets
Bike 10/7 Calories
10 Burpee Bar Hops
10 Thrusters 125/85lbs.
*Push your pace on these sets. They should be uncomfortable! DO NOT continue if you cannot maintain intensity.
Thursday 3/21
CF Fitness
A. Barbell Glute Bridge 5x5
B. Skill Work…
Use the time here to focus on specific skills associated with the CF Open
Performance
A. Hip Thrust 4x4 -use a weight as close to your 5RM as possible
B. Skill Work…
Use the time here to focus on specific skills associated with the CF Open
Friday 3/22
TBD- 19.5
Saturday 3/23
TBD- based on 19.5
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