Tuesday 10/10
Warm up
2 sets;
Row 150M
Samson Stretch
Kneeling BTN Snatch grip Press x6
Single leg glute bridge x6 per leg

CF Fitness
A. Hang Power Snatch + Overhead Squat (2+1) OTM x10 Sets **Only go as low into the overhead squat as experience and mobility allow, for a safe and balanced position. Reference 10/3 for loading.
B. 3 Min AMRAP:
5 NPU Burpees
10 Russian KB Swings -moderate
5 Push Press (light to moderate, barbell OR DB’s)
Rest 2 Min x4 Sets

Performance
A. Snatch Pull + Hang Snatch(knee) + Snatch Pull + Snatch- 80%(1+1+1+1) x 4 sets
B. Every 4:30, complete;
20 KB Swings 32/24kg
10 Burpees
10 HSPU
Rest with time remaining in each set x4 Sets

Wednesday 10/11
Warm up;
2 Sets
Handstand Practice- 30 Sec.
Russian KB Swing x10 (moderate)
Spiderman Stretch
Bench Press x6-8 (light to mod.)

CF Fitness
A. Bench Press- 4×6-8 -Reference 10/4 for loading
B. EMOM x18 Min (6 sets of each)
Min 1: 5 KB Squat Cleans -moderate
Min 2: 4-6 Pullups/ Jumping C2B Pullups
Min 3: 200M Run

Performance
A. Bench Press- 80%x5x4
B. EMOM x18 Min (6 sets of each)
Min 1: 4 Power Cleans 50%
Min 2: 3-5 Muscle Ups
Min 3: 200M Run

Weightlifting
A. BTN Jerk 73%x3x5
B. Hang Snatch (hip) 73%x3x5
C. Snatch Pull to knee- 95%x4x4

Thursday 10/12
Warm up;
2 Sets
Row 150M
3-4 Strict Pullups/ Ring Rows
4-5 Goblet Squats -moderate to heavy
Knee Stretch + Spiderman
Back Raises OR Goodmornings x10

CF Fitness
A. Hang Power Clean (hip) + Front Squat 2(1+1) x6 -refer to 10/5 for loading
B. 5 Min AMRAP:
5 Deadlifts -light to moderate
8 Hanging knee raise/ K2E, V-ups OR Situps
Rest 3 Minutes

5 Min AMRAP:
5 Box Jumps OR Russian Step ups
8 Hanging knee raise/ K2E, V-ups OR Situps
Rest 3 Minutes

5 Min AMRAP:
5 Deadlifts
8 Hanging knee raise/ K2E, V-ups OR Situps

Performance
A. Clean Pull + Hang Clean (knee) + Clean Pull + Clean 80%(1+1+1+1) x4 sets
B. 5 Min AMRAP:
5 Deadlifts @50%
8 T2B
Rest 3 Minutes

5 Min AMRAP:
5 Box Jumps 30/24in.
8 T2B
Rest 3 Minutes

5 Min AMRAP:
5 Deadlifts @50%
8 T2B
***The goal for this workout is CONSISTENCY! Let your movement quality determine your pacing. Focus on maintaining a pace around 80%.

Friday 10/13
Warm up
2 sets;
Hanging L-sit hold (10-15 sec)
Knee Stretch + Spiderman Stretch
Back Raises x10-12
Squat w/ mini-band x5-6 (light to moderate)

CF Fitness
A. Back Squat (to box) 4×5
B. 2 Sets
1 Min AMRAP; Wall Balls
1 Min Rest
1 Min AMRAP; Alternating DB snatches -moderate
1 Min Rest
1 Min AMRAP; Walking lunge- use additional weight if possible
1 Min Rest

Performance
A. Back Squat 76%x3x3
B. 2 Sets
1 Min AMRAP; Wall Balls 20/14lbs
1 Min Rest
1 Min AMRAP; Power Snatches @50%
1 Min Rest
1 Min AMRAP; Reverse, Front-Racked barbell Lunge
1 Min Rest

Weightlifting
A. Snatch- Heavy Triple
B. Clean + Jerk- Heavy 2+2

Saturday 10/14
CF Fitness & Performance
A. Choose a gymnastics skill or progression that you need to work on, and practice for 15-20 minutes.
B. In teams of two, alternate each exercise to complete as many rounds as possible in 25 minutes of;
10 Pullups Or Jumping C2B Pullups
15 Pushups Or Incline Pushups
20 Air Squats
**If partner 1 starts with 10 Pullups, partner 2 starts pushups immediately following p-1’s pullups. Once p-2 is finished with the set of pushups, p-1 starts squats. Continue this breakdown for the duration of the workout.