October Mini Clinic –Gymnastics– Sunday, October 7th @10AM! CLICK HERE FOR MORE INFO…

*Link to Powerbuilding & Weightlifting Programs

**Link to Accessory Work

Monday 10/1 Week 9
CF Fitness
A. Goblet Squat 5×8-10 *use a load that is as close as possible (if not, more) than 50% of your bodyweight. Focus on quality reps and movement proficiency
B. EMOM x 12 Minutes
Min 1: Push Press x4 -moderate
Min 2: Walking Lunge x16 Steps -add weight if possible

Performance
A. Back Squat- 3×2 *one of these sets should be at (or above) your heavy 2 from last week.
B. EMOM x 12 Minutes
Min 1: Power Jerk x3 (195/130lbs)
Min 2: Walking Lunge x 16 Steps (53/35lbs/hand)

Tuesday 10/2
CF Fitness
A. Hang Snatch (hip) + Overhead Squat (1+1)- building OTM x15 Minutes *Reference 9/25 for loading. The goal here, is to receive the bar lower than your typical power snatch, ideally catching in the bottom of the squat if possible.
B. 8 Minute AMRAP:
3 C2B pullups/ pullups/ Jumping C2B
4 Burpee Box Jump Overs
5 Hang Power Cleans- use the heaviest weight that you can move proficiently

Performance
A. Snatch OTM x15 Minutes;
Set 1-5 @75%
Set 6-10 @80%
Sets 11-15 @85%
B. 8 Minute AMRAP:
3 Muscle Ups
4 Burpee Box Jump Overs 24/20in.
5 Hang Power Cleans 185/135lbs

Wednesday 10/3
CF Fitness
Every 4 Minutes;
Station 1; Bike 22/16 Calories
Station 2; Row 22/16 Calories
Station 3; 40 KB Swings
Station 4; Row 22/16 Calories
Station 5; Bike 22/16 Calories
At Minute 23 on the clock, and every 4 minutes after;
Station 6; 20 Wall Balls + 12 Hanging Leg Raises/ V-ups or situps
Station 7; Bike 22/16 Calories
Station 8; 40 KB Swings
Station 9; Bike 22/16 Calories
Station 10; 20 Wall Balls + Hanging Leg Raises/ V-ups or situps

Performance
Every 4 Minutes;
Station 1; Bike 30/22 Calories
Station 2; Row 30/22 Calories
Station 3; 50 KB Swings 70/53lbs.
Station 4; Row 30/22 Calories
Station 5; Bike 30/22 Calories
At Minute 23 on the clock, and every 4 minutes after;
Station 6; 25 Wall Balls (20/14lbs) + 15 T2B
Station 7; Bike 25/18 Calories
Station 8; 50 KB Swings 70/53lbs
Station 9; Bike 25/18 Calories
Station 10; 25 Wall Balls (20/14lbs) + 15 T2B

Thursday 10/4
CF Fitness
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 12 Minutes (ref. 9/21)
B. 5 Min AMRAP;
DB Hang Squat Clean Thruster- moderate to heavy

Performance
A. Clean & Jerk x1 OTM x15 Minutes
Set 1-5 @75%
Set 6-10 @80%
Sets 11-15 @85%
B. CF Open Workout 11.3
5 Min AMRAP;
Squat Clean + Jerk 165/110lbs.

Friday 10/5
CF Fitness
A. E2MOM x 16 Minutes
Station 1: 4 Deadlifts- heavy, reference 9/28
Station 2: 8 DB Snatches- moderate to heavy

B. E4MOM 24 Minutes (6 sets)
Run 300M
*Reference 9/13

Performance
A. E2MOM x 16 Minutes
Station 1: 4 Deadlifts 315/225lbs
Station 2: 8 DB Snatches 60/45lbs

B. E4MOM 24 Minutes (6 sets)
Run 400M
*Reference 9/13

Saturday 10/7
CF Fitness
For time:
21 thrusters 75/55lbs.
30 DU’s/ 15 Mixed DU’s/ 60 Jump Rope
18 thrusters
30 DU’s/ 15 Mixed DU’s/ 60 Jump Rope
15 thrusters
30 DU’s/ 15 Mixed DU’s/ 60 Jump Rope
12 thrusters
30 DU’s/ 15 Mixed DU’s/ 60 Jump Rope
9 thrusters
30 DU’s/ 15 Mixed DU’s/ 60 Jump Rope
6 thrusters
30 DU’s/ 15 Mixed DU’s/ 60 Jump Rope
**The thrusters in this workout DO NOT increase in load. Pick the jump rope option that will be the MOST challenging, BUT sustainable.

Performance
For time:
18 thrusters 95/65lbs
30 DU’s
15 thrusters 115/75
30 DU’s
12 thrusters 125/85
30 DU’s
9 thrusters 135/95
30 DU’s
6 thrusters 155/105
30 DU’s
3 thrusters 165/115
30 DU’s