*We won’t be opening the gym until 11:30am on Monday, 1/21 (MLK) due to the icy conditions overnight and through tomorrow. We feel it’s best (and safest) to give some time for the roads to be treated as well as our lot. Therefore, we’ll have classes at 11:30am, 4:30 and 5:30pm.
Monday 1/21
CF Fitness
A. Barbell Glute Bridge 5x10 *pause at the top of each rep
B. On a 3 Minute Clock;
Bike or Row 21/15 Calories
AMQRP Shoulder to Overhead- load should feel heavy for 8-10 reps
Rest 2 Minutes x3 Sets
Performance
A. Hip Thrust 5x10
B. On a 3 Minute Clock;
Row 30/22 Calories
AMQRP HSPU
Rest 2 Minutes x3 Sets
Tuesday 1/22
CF Fitness
A. Overhead Squat/ Snatch Press Progression- Find the most challenging but sustainable depth you can achieve using progressive sets of 4-6 reps at a time. Based on your restrictions, superset with appropriate mobility work (this will be discussed in class). Snatch Press Progressions
B. Goblet Squat 5x10-12
Performance
A. 3 Position Sn. Deadlift (1in., knee, upper mid-thigh) + Snatch (2+1) x10 sets, begin your first working set around 65% and build based on feel and proficiency
B. Front Squat + Back Squat 60%(4+6)x4 *intensity based off front squat max
Wednesday 1/23
CF Fitness
3 Sets:
3 Minute AMRAP;
6 KB High Pulls
6 Burpees
Rest 3 Minutes
Row 3 Minutes for Calories
Rest 3 Minutes
Performance
3 Sets:
3 Minute AMRAP;
3 Power clean & jerk @55%
6 Burpee Bar Hops
Rest 3 Minutes
Bike 3 Minutes for Calories
Rest 3 Minutes
Thursday 1/24
CF Fitness
A. Reverse Lunge or Russian Step Up 3x20 *use added weight in each hand if possible
B. 3 Rounds for Time;
6 Box Jumps
10 Deadlifts- moderate to heavy for 10 reps
16 (HR) Pushups or Incline Pushups
Performance
A. Reverse Lunge 3x20 @45% of Squat
B. 3 Rounds for Time;
6 Box Jumps 30/24in.
10 Deadlifts 225/155lbs
16 (HR) Pushups
Friday 1/25
CF Fitness
A1. Thruster 5, 5, 5, 5, 5
A2. AMQRP Ring Rows
Rest 3 Minutes between sets
B. 10 Minute AMRAP:
10 KB Swings- moderate
10 Mixed DU’s or 40 Jump Rope
Performance
A1. Thruster 5, 4, 3, 2, 1
A2. AMQRP: Strict Pullups
Rest 3 Minutes between sets
B. 10 Minute AMRAP:
10 KB Swings 70/53lbs
20 DU’s
Saturday 1/26
CF Fitness
With a partner, and alternating EACH exercise to complete 20 total rounds;
6 DB Snatches- use a challenging load
9 Wall Balls
12 Situps
Performance
With a partner, and alternating EACH round to complete 20 total rounds;
3 Power Snatches 135/95lbs
6 T2B
9 Wall Balls 20/14lbs.
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