Monday, 6/10
CF Fitness
A. Push Press + Jerk (3+2)x4- building
B. 15 Minute AMQRP
5 Strict DB Presses- use a weight that is challenging for 5 reps
7 Mini-jump Pullups, Inverted Rows or Ring Rows
9 Air Squats
Performance
A. Jerk- Build to a heavy double
B. 15 Minute AMQRP
5 Strict HSPU
7 Strict Pullups
9 Air Squats
Tuesday, 6/11
CF Fitness
A. Every 2 Minutes x4 Sets; BTN Snatch Grip Push Press + OHS- building
B. Every 3 Minutes x4 Sets; Overhead Squat x2 -building. Based on last week, try to finish heavier on working sets.
C. 6 Minute AMRAP:
8 DB Snatches -use a moderate load
15 Jump Rope
Rest 3 Minutes
6 Minute AMRAP:
8 KB High Pulls -heavy
15 Jump Rope
Performance
A. Every 2 Minutes x4 Sets; Power Snatch + Snatch Balance (1+1)- building
B. Snatch- build to a heavy double, then, 95%x2x3
C. 6 Minute AMRAP:
5 Power Snatches 125/85lbs.
15 DU’s
Rest 3 Minutes
6 Minute AMRAP:
5 Power Cleans 185/135lbs.
15 DU’s.
Wednesday, 6/12
CF Fitness
A. Goblet Squat- 5x10-12 Heavy
OR; Front Squat- 4x6 (if you've passed the goblet squat test)
B. EMOM x 8 Minutes
Station 1: Split Squat or Step up x20 (10 R, 10 L) -use a sustainable load
Station 2: Row 15/12 Calories
Performance
A. Back Squat- 6,4,2 Heavy- Use your 8RM for your set of 6. Build on load by feel for your following two sets, resting 3-4 minutes b/t sets.
B. EMOM x 8 Minutes
Station 1: Farmers Carry Split Squat x20 (10 R, 10 L) 70/53lbs/ hand
Station 2: Row 20/15 Calories
Thursday, 6/13
CF Fitness
A. Hang Power Clean + Front Squat + Push Press + Jerk- Build to a challenging weight over 10 sets
B. 5 Rounds for Time:
15 Incline Pushups
12 V-ups or Situps
9 DB Thrusters -light to moderate
Performance
A. Clean + Jerk- Build to 90% for a heavy single for the day
B. 5 Rounds for Time:
15 Pushups
12 T2B
9 Thrusters 115/75lbs.
Friday, 6/14
CF Fitness
Every 7 Minutes x 4 Sets;
Bike 30/22 Calories
30 KB Swings
20 Wall Balls
*Modify exercise volume if and where necessary.
Performance
Every 7 Minutes x 4 Sets;
Bike 40/30 Calories
30 KB Swings 70/53lbs.
20 Wall Balls 20/14lbs.
*Reference 2/13/19
Saturday, 6/15
In a team of two with only one person working at a time, partners alternate every round to complete as many rounds as possible in 20 minutes of;
(CF Fitness)
5 DB Hang Squat Cleans- moderate
7 Box Jumps
9 Jumping c2b Pullups, or jumping pullups
(Performance)
5 hang squat cleans 155/105lbs
7 Box Jumps 24/20in.
9 pullups
*Reference 3/9/19