Monday 11/27, Week 1
Warm Up- 1 Set
Bike or Row 2 Minutes- steady pace
Spiderman Stretch
Counter- balance Squat x8-10
SL Glute Bridge x6/side

CF Fitness
A. Romanian Deadlift 2×8- Warm up to a set of 8 reps that is challenging, but where you are able to maintain good technique, and complete BOTH sets at that weight. DO NOT ADD WEIGHT PER SET!
B. Every 3 Minutes x 4 sets;
10 Wall Balls
8 Calorie Bike
9 DB Thrusters- light to moderate

Performance
A. Snatch Pull + Snatch Deadlift 80%x(3+3) x2
B. Back Squat 60%x10x2
C. Every 3 Minutes x 4 sets;
15 Wall Balls 20/14lbs.
15/12 Calorie Row
9 Thrusters 95/65lbs.

Weightlifting
A. Hang Power Clean + Power Jerk 60%(of C&J) x(2+2) x3
B. Snatch Pull + Snatch Deadlift 80%x(3+3) x2
C. Back Squat 60%x10x2

Accessory Work

Barbell Curls 3×10
DB Skull Crushers 3×10

Tuesday 11/28
Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
Samson Stretch
Duck Walk

CF Fitness
A. Overhead Squat 4×3 –use a moderate weight across all four sets. Focus on technique.
B. 4 Sets;
Row 15/12 Calories
10 NPU Burpee Box Jumps or Step ups
10 Alternating DB Snatches -moderate to heavy
Rest 2 Minutes

Performance
A. Hang Snatch High Pull + Hang Snatch 60%x(3+2)x2
B. Every 2.5 Minutes x 8 sets
Max Effort Bike for calories in 10 seconds

Wednesday 11/29
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
Bottom’s up KB Press x6/ arm
Kipping Swing x8
Hollow Hold x10-15 seconds
Push Press x6-8

CF Fitness
A. Push Press 3×8
B. EMOM x 15 MInutes (5 Sets of each)
Min 1: 3-6 Strict Pullups or Inverted Rows
Min 2: 8 Seated Barbell or DB Presses -light to moderate
Min 3: 8 Burpees

Performance
A. Push Press 50-55%(of Jerk) x6x3
B. EMOM x 15 MInutes (5 Sets of each)
Min 1: 6 Strict C2B Pullups or Pullups
Min 2: 6 Seated Barbell Presses with 30-35% (of jerk)
Min 3: 12 Burpees

Weightlifting
Muscle Snatch 60%x5x3
Clean Pull 80%x4x3
Bulgarian Split Squat 3×10 -use a front racked barbell

Accessory Work
Barbell High Pulls 3×12
DB Shrugs 3×12 -use a ‘1’ count pause at the top of each rep. In order to maintain that restriction, the loading for this exercise won’t be overly heavy.

Thursday 11/30
Warm Up-
2 Sets;
Row 150M
Russian KB Swing x10 -moderate to heavy
Spiderman Stretch
Supinated Grip Lat Stretch x10 seconds

CF Fitness
A. Hang Power Clean 4×5
B. 5 sets, no rest;
5 Man-makers -moderate
10 KB SDHP -moderate to heavy
15 Situps

Performance
A. Power Clean 65%(of clean) x3x5
4 sets, no rest;
Handstand Walk x 16ft.
40 DU’s
10 Power Snatches @35%
*Each mat is 4ft. wide. If your feet come down in the middle of your HS walk before you cross the 16ft. mark, you must reset your hands back behind the nearest 4ft. before kicking back up.

Accessory Work
3 sets done as a superset;
KB Side bends 3×12/ side
Plank Hold on rings or elbows, or FLR x 20 seconds

Friday 12/1
Warm Up-
2 Sets;
Bike 8 calories
Knee Stretch + Spiderman Stretch
Counterbalance Squat x6
Front Foot Elevated Split Squat x6/ leg

CF Fitness
A. Goblet Squat 4×12 -use a challenging weight
B. In 1 minute;
10 KB Swings or Stiff Legged Deadlift
10 Goblet Lunges or bodyweight lunges
AMRAP Calorie Row
Rest 1 Minute x 6 sets

Performance
A. Front Squat 80%x2, 65%x3x2
B. Deadlift 60%x8x2
C. In 1 Minute;
10 KB Swings 32/24kg
10 Goblet Lunges
AMRAP Calorie Row
Rest 1 MInute x 6 sets

Weightlifting
A. No feet snatch- Heavy Single, then; 80% (of HS) x1x5
B. No feet clean + Jerk- Heavy Single, then; 80% (of HS) x1x5
C. Front Squat 80%x2, 65%x3x2

Accessory Work
Cossack Squats 3×20 (10 per side)

Saturday 12/2
CF Fitness & Performance
For Time;
In teams of 2, alternate each exercise until 6 rounds have been completed;
10 Deadlifts 225/155lbs
20 Calorie Bike or Row
30 T2B or V-Ups

*Partners alternate work per exercise. If P1 starts and completes the 10 DL’s, P2 completes the bike or row. P1 then completes the T2B or V-ups before P2 then begins the 10 DL’s for set two.