***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