Monday 9/2
CF Fitness
A. Press 4x4 -aim to add weight OR, volume to last week’s results
B. For Time:
50 Jump Rope or 25 Mixed DU’s
30 DB Thrusters- moderate
50 Jump Rope or 25 Mixed DU’s
Performance
A. Push Press + Jerk (2+1) x4- build to a load that you know you’ll be able to complete all 4 working sets with.
B. For Time:
50 DU’s
50 Thrusters 95/65lbs
50 DU’s
Tuesday 9/3
CF Fitness
A. Snatch Grip Deadlift 3x4-5 *Aim to increase working sets by 5-10lbs from last week.
B. Every 3 Minutes x 6 Sets;
10 DB Snatches- moderate
Row 250/190M
Performance
A. Hang Snatch (hip) 3x2- building
B. Every 3 Minutes for up to 6 Sets
Power Snatch x5 TnG -Begin at 45% of 1RM Snatch, add weight where/ when able.
Bike 10/7 Calories
*This is both for load, and time. Your slowest time is your score.
Wednesday 9/4
CF Fitness
A. Goblet Squat- 4x10-12
OR; Front Squat- 3x4-5
B. Every 2 Minutes for 5-7 sets:
8 Jumping Lunges or Reverse Lunges
10 Wall Balls
8 DB Chainsaw rows (Right arm)- use a moderate load
8 DB Chainsaw rows (Left arm)
*If unable to maintain pace beyond five sets, don’t force it. Track time per set.
Performance
A. Back Squat- 4x6 -use as close to your 8RM as possible
B. Every 2 Minutes for 5-7 sets:
12 Jumping Lunges
10 Wall Balls 20/14lbs
8 Burpee Lateral Jumps (over medicine ball)
*If unable to maintain pace beyond five sets, don’t force it. Track time per set.
Thursday 9/5
CF Fitness
A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x6 Sets
B. 15 Minute AMRAP
8 DB Push Presses- Heavy for 8 reps
10 Situps
12 Mountain Climbers
Performance
A. Clean +Jerk- Build to a heavy set
B. 15 Minute AMRAP
2 Ring Muscle Ups
4 Strict HSPU’s
6 T2B
Friday 9/6
CF Fitness & Performance
A. Accessory work OR, strength makeup.
B. 24-16-8-16-24
(HR) Pushups or Incline Pushups
Reverse Front Racked Lunge 125/90lbs
*Lunges can be modified by load to a goblet, or body weight lunge. Or, by position to a step up loaded accordingly.
Saturday 9/7
CF Fitness
25 Pullups, or Jumping C2B Pullups
25 Single KB Cleans- HEAVY
25 Pullups, or Jumping C2B Pullups
Performance
25 C2B Pullups
25 Hang (Squat) Cleans 185/135lbs
25 C2B Pullups