• Bryce Boratko

CF Fitness & Performance- Week 9

***This week's schedule changes due to Thanksgiving:

-Thursday (Thanksgiving)- Open Gym ONLY @8AM

-Friday- 5:30AM Class + Open Gym until 8AM, 5:30PM Class


Monday 11/25

CF Fitness

Every 8 Minutes

Station 1: 5 Minutes of: Muscle Up Progression

Station 2: 5 Minute AMRAP: 6 DB Hang Cleans (moderate) + 4 NPU Burpees

Station 3: Row 1100/ 825M

Station 4: 5 Minute AMRAP: 10 Goblet Squats (light) + 20 Jump Rope


Performance

Every 8 Minutes

Station 1: 30 Ring Muscle Ups, or a 5 Minute AMRAP

Station 2: 5 Minute AMRAP: 6 Hang Cleans 135/95lbs + 4 Burpee Bar Hops

Station 3: Row 1500/ 1100M

Station 4: 5 Minute AMRAP: 20 Goblet Squats 70/53lbs + 30 DU’s


Tuesday 11/26

CF Fitness

A: Hang Snatch (hip) 10 sets- focus on proficiency and build based on feel

B. For Time:

30 Russian Step Ups

40 DB Push Presses- Heavy for 8 reps

50 Hanging Knee Raises or Weighted Situps

*15 Minute Cap


Performance

A: Hang Snatch (knee) + Snatch (1+1) x 10 sets- building. Begin working sets around 75% of your best snatch. Build based on feel. The goal here is NO MISSED LIFTS.

B. For Time:

30 Box Jumps 30/24in.

40 Strict HSPU’s

50 T2B

*15 Minute Cap


Wednesday 11/27

CF Fitness

A: Goblet Squat 4x12-15 *use the same loading as you did in week 7.

B: EMOM x 11 Minutes

Min 1: Bike 30 seconds for calories

Min 2: 15 Wall Balls

Min 3: 10 Alternating DB Snatches

Min 4: Bike 30 seconds for calories

Min 5: 15 Wall Balls

Min 6: 10 Alternating DB Snatches

Min 7: Bike 30 seconds for calories

Min 8: 15 Wall Balls

Min 9: 10 Alternating DB Snatches

Min 10: Bike 30 seconds for calories


Performance

A: Front Squat- 3x2 *based on feel, use your 3RM load from last week, or as close to as possible.

B. EMOM x 11 Minutes

Min 1: Bike 30 seconds for calories

Min 2: 20 (UB) Wall Balls 20/14lbs

Min 3: 12 (UB) Power Snatches 95/65lbs.

Min 4: Bike 30 seconds for calories

Min 5: 20 (UB) Wall Balls

Min 6: 12 (UB) Power Snatches

Min 7: Bike 30 seconds for calories

Min 8: 20 (UB) Wall Balls

Min 9: 12 (UB) Power Snatches

Min 10: Bike 30 seconds for calories

*This workout is “RX’d” if ALL power snatches and wall balls are done unbroken as written, AND each set on the bike is within 2 calories +/- of your first set.


Thursday 11/28

Thanksgiving- 8am open gym


Friday 11/29

CF Fitness

5 Rounds:

10 Ring Rows or Jumping C2B Pullups

12 DB Push Presses- Heavy for 10

20 Goblet Reverse Lunges


Performance

5 Rounds:

10 C2B Pullups

12 Shoulder to Overhead 135/95lbs.

20 Back-Racked Reverse Lunges


Saturday 11/30

CF Fitness

For Time:

40 Deadlifts- Heavy for 10 reps

100 Russian KB Swings

40 Perfect Pushups or Incline Pushups


Performance

For Time:

40 Deadlifts 185/135lbs.

100 KB Swings 70/53lbs.

40 Ring Dips

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