Monday 7/31 *Refer to 7/3 for today’s loading
Warm up
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets
Knee Stretch + Spiderman
Back Raises on GHD x10-12

CF Fitness
A. Goblet Squat 4×8-10; Try to increase working set intensity by 5-10lbs. From 7/17
B. 10 Min AMRAP:
6 Burpees
5 DB Thrusters- use a challenging weight, but one that allows for all five reps to be completed in full, per set.

Performance
A. Back Squat 75% x8x3
B. EMOM x12 Min
Even; 6 Burpees
Odd; 5 Thrusters (bar starts on the ground)- Building in load to a heavy set of 5 for your last set

Weightlifting
A. No hook, no feet snatch 75%x1x8
B. Snatch Pull 100%(of sn.) x3x4
C. Back Squat 75%x8x3

Accessory Work:
DB Bicep Curl 4×8-10
DB Kick Back 4×8-10

Tuesday 8/1
Warm up
2 sets;
Row 150M
Samson Stretch
Pause Front Squat x4 (light to moderate)
Single leg glute bridge x6 per leg

CF Fitness
A. Clean Deadlift + Hang Power Clean (1+2) OTM x 12 Min, Start at a moderate weight and build if technique is good.

Performance
A. EMOM x12 Min; Hang Clean (knee) + Jerk
Min 0-3, 70%
Min 4-7, 75%
Min 8-11, 80%

CF FItness & Performance
B. 2 Sets for Reps:
1 Min AMRAP Power Cleans @63% (of 1RM Clean) OR; DB hang power cleans
1 Min Rest
1 Min AMRAP Box Jumps 30/24in. OR; Modified height
1 Min Rest
1 Min C2B Pullups OR; Ring Rows, OR; Inverted Rows
1 Min Rest

Accessory Work:
4 Sets:
A1; Back Raises 10-12, add weight if possible
A2; Hollow Hold 10-20 Seconds
Rest As Needed

Wednesday 8/2
Warm up;
2 Sets
Handstand Practice- 30 Sec.
Russian KB Swing x10 (moderate)
Samson Stretch
Barbell Press x5 (light to mod.)

CF Fitness
A. Push Press- 6×4- reference 7/12 and try to increase loading for working sets
B. EMOM x16 Min;
Min 1: Seated Barbell Press x4-5 -Moderate
Min 2: 12 Russian Step ups -Moderate, use DB’s or KB’s in each hand,

Performance
A. Push Press + Jerk 85% (of Push Press) x(2+2) x4
B. EMOM x16 Min;
Min 1: 2-4 Strict HSPU, use a deficit if possible
Min 2: 10 Alternating Front Rack, Reverse Lunges @35% (of squat)

Weightlifting
A. Muscle Snatch + Hang Power Snatch (2+2) x5
B. Tall Clean 6×2- Building
C. Push Press + Jerk 85% (of Push Press) x(2+2) x4

Thursday 8/3
Warm up;
2 Sets
Row 150M
3-4 Strict Pullups/ Ring Rows
Knee Stretch + Spiderman
Back Raises OR Goodmornings x10

CF Fitness
A. Snatch Deadlift + Hang Power Snatch (1+2) OTM x 12 Min -Build if technique allows
B. 15 Min AMRAP:
12 Alternating DB Snatches -Moderate to heavy
12 Wall Balls
15 Mixed DU’s OR, 30 Jump Rope
Run 200M

Performance
A. EMOM x12 Min; Hang Snatch (Knee)
Min 0-3, 70%
Min 4-7, 75%
Min 8-11, 80%

B. 3 Sets, No Rest;
10 Power Snatches @55%
20 Wall Balls 20/14lbs.
30 DU’s
Run 400M

Accessory Work:
Bent Over Row 4×10-12

Friday 8/4
Warm up
2 sets;
Hanging L-sit hold (10-15 sec)
Spiderman Stretch
Back Raises x10-12
KB Stiff legged DL 6-8

CF Fitness
A. Deadlift w/ Pause at the knee 5×4
B. Partner Workout, each partner alternates to complete each exercise in full.
5 Sets;
10 KB Squat Cleans
150M Row
*For each exercise performed, try to get through the set as quickly as possible.

Performance
A. Deadlift w/ Pause at the knee 70%x3x5
B. Partner Workout, each partner alternates FULL rounds:
5 Sets;
15 KB Swings 32/24kg
20/15 Calorie Row
Rest 90 seconds
*Each set of part ‘B’ is NOT for time. Your goal is to maintain consistent pacing for each round, so DO NOT go all out!

Weightlifting
A. Snatch Pull + Snatch (3+1) -Build to a Heavy RM
B. Clean Pull + Hang Clean + Jerk (2+1+1) -Build to a Heavy RM

Saturday 8/5
CF Fitness & Performance

A. Bulgarian Split Squat 3×8 per leg -use a moderate weight. Based on experience, you may use a front OR back-racked barbell, or DB’s in each hand.

B. 10 Min AMRAP:
1 Muscle Up, OR 3 Chest to Bar Pullups, OR 3 Jumping Chest to Bar Pullups
3 Ring Dips, OR 6 Pushups, OR Incline Pushups
10 Alternating Pistols OR Single leg squats to a box

Rest 5 Min

10 Min AMRAP:
5 Man-makers -light to moderate
200M Med-Ball Run 20/14lbs.