Monday 10/23, Week 8 (Deload)
Warm up
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Mini-band Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets
Knee Stretch + Spiderman
Lying Lateral Leg Raise x5-6/ leg

CF Fitness
A. Front Squat -build to a heavy set of 5 with good technique
B. EMOM x 15 Minutes
Min 1: 4 Deadlifts -moderate, refer to 10/20
Min 2: 8 Cossack Squats (4/leg)
Min 3: 9 Burpees

Performance
A. Front Squat- build to a heavy double
B. EMOM x 15 Minutes
Min 1: 3 Deadlifts @60%
Min 2: 6 Cossack Squats (3/leg) -load accordingly
Min 3: 9 Burpee Bar Hops

Weightlifting
A. Hang Power Snatch + BTN Snatch grip Power Jerk (1+1) -build to a heavy set with good form
B. Power Clean + Push Press -build to a max
C. Front Squat- heavy double

Tuesday 10/24
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 x6 Sets **Only go as low into the overhead squat as experience and mobility allow, for a safe and balanced position. Reference 10/17 for loading.
B. In 3 Minutes;
Run 200M
20 KB Swings
AMRAP Mixed DU’s OR Jump Rope
Rest 2 Minutes x3

Performance
A. Snatch Pull + Snatch- build to a heavy set for the day
B. In 3 Minutes;
Run 400M
30 KB Swings 32/24kg
AMRAP DU’s
Rest 2 Minutes x2

Wednesday 10/25
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 10/11 for loading
B. 4 Rounds For Time;
15 Wall Balls
10 Pushups Or Incline Pushups
5 Pullups/ Jumping C2B Pullups/ Jumping Pullups

Performance
A. Bench Press- build to a heavy double
B. 3 Rounds For Time;
25 Wall Balls 20/14lbs
15 Pushups
10 C2B Pullups

Weightlifting
A. BTN Jerk -build to a heavy single with good technique
B. Hang Snatch (hip) -build to a heavy double

Thursday 10/26
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 10/12 for loading
B. In 2 Minutes:
8 Hang Power Clean + (Push Press OR Jerk)
AMRAP Calorie Row
Rest 2 Minutes x3

Performance
A.Clean Pull + Clean -build to a heavy set for the day
B. In 2 Minutes:
5 Power Clean & Jerks @60%
AMRAP Calorie Row
Rest 2 MInutes x3

Friday 10/27
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) 4×4 *refer to 10/20 for loading
B. 4 Sets, no rest;
6 Box Jumps OR Russian Step ups
10 Inverted OR Ring Rows
12 Goblet OR BW Walking Lunge

Performance
A. Back Squat 70%x2x3
B. 4 Sets, no rest;
6 Box Jumps 30/24in.
10 Muscle Ups
16 OH Walking Lunges 45/25lbs.

Weightlifting
A. Snatch- 70%x2x4
B. Clean + Jerk- 70%x2x4

Saturday 10/28
CF Fitness & Performance
A. Choose a gymnastics skill or progression that you need to work on, and practice for 15-20 minutes.
B. For Time, in teams of two;
Run 800M
60 Power Snatches 95/65lbs
60 Burpee Box Jump Overs 24/20in.
60 Thrusters 95/65lbs
Run 800M
*The 800M runs are done as a team. The rest of the workout is done where only one partner works at a time.