Wednesday 11/22

CF Fitness
A. Bench Press- 3RM –In building to a 3RM, begin with sets of 3 right from the beginning. Incrementally add weight and continue to complete sets of 3 until you cannot complete the required 3 reps.
B. 4 Sets;
12 Deadlifts- moderate
9 Box Jumps
6 Burpees
1 Min Rest

Performance & Weightlifting 
A. Bench Press/ Jerk (weightlifting)- 1RM
B. Front Squat OR Back Squat- 1RM
For both Bench Press and Squat:
40%x8     75%x1     93%x1
50%x6     80%x1     96%x1
60%x3     85%x1     101+%x1
70%x2     90%x1
*With Thanksgiving right in the middle of the week, makes testing everything a bit challenging. Therefore, you’ve got the choice to test either your front, or back squat. Many of you have already hit PR’s with both types of squats during this cycle, so either one will work.

Thursday 11/23

CF Fitness & Performance
EMOM x 36 Minutes
Min 1: 10-15 Pushups/ Incline Pushups
Min 2: 10-15 V-ups
Min 3: 6-10 Strict Pullups/ Ring Rows
Min 4: 20/15 Calorie Row
Min 5: 12 Wall Balls 20/14lbs.
Min 6: AMRAP DU’s in 30 seconds

***Where applicable, choose a number of reps that you know you’ll be able to sustain with good quality reps.

Friday 11/24
Warm up
2 sets;
Plank Hold on rings or elbows/ FLR hold (15 sec)
Knee Stretch + Spiderman Stretch
Back Raises x10-12
Squat w/ mini-band x5-6 (light to moderate)

CF Fitness & Performance
5 Rounds for Time;
5 Hang Power Snatches @35% Or 8 Alternating DB Snatches- moderate
10 Barbell or Body weight Reverse Lunges
15 T2B, or 10 V-Ups, or 10 Hanging Knee raises

Saturday 11/25

CF Fitness
A. Thruster- Heavy set of 5 from the rack
B. For Time;
15-12-9 reps of;
DB Thrusters- light to moderate
Pullups or Jumping Pullups

Performance
A. Thruster- Heavy Single *Bar starts on the floor
B. “Fran”
21-15-9 reps of;
Thrusters 95/65lbs
Pullups

Monday 11/20, Week 1
Warm up
1 MInute Row- steady pace
1 Minute Jump Rope w/ mixed DU’s
2 sets;