Link to Powerbuilding & Weightlifting Programs

Monday 10/15 Week 11
CF Fitness
A. Goblet Squat- 5×8-10 *aim to go heavier than last week
B. 3 Rounds for Time;
7 DB Thrusters -moderate to heavy for 7 reps
14 Jumping C2B Pullups or Jumping Pullups
15 Calorie Bike (Female; 12 cal)

Performance
A. Pause Back Squat- Heavy Single
B. 3 Rounds for Time;
7 Thrusters 135/95lbs
14 Pullups
21 Calorie Row (Female; 15 cal)

Tuesday 10/16
CF Fitness
A. Hang Snatch (hip) + Overhead Squat (1+1)- building OTM x15 Minutes *Reference 9/25 or 10/2 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. EMOM x20 Minutes
Min 1: 5 DB Hang Squat Cleans -moderate to heavy for 5
Min 2: 10 DB Push Presses
Min 3: 12/9 Calorie Row
Min 4: 12 Jump Lunges or Walking lunges

Performance
A. Snatch x1 OTM x15 Minutes
Sets 1-5 81%
Sets 6-10 86%
Sets 11, 12, and 13 @ 91%
Set 14, and 15 @91+%

B. EMOM x20 Minutes
Min 1: 4 Power Cleans 205/145lbs
Min 2: 8 HSPU’s
Min 3: 12/9 Calorie Bike
Min 4: 16 Jump Lunges

Wednesday 10/17
CF Fitness
5 Minute AMRAP
4 DB Man-makers
8 Mixed DU’s or 30 Jump Rope
12 Russian Step Ups -use DB’s if possible
Rest 2 Minutes x4

Performance
5 Minute AMRAP
2 Rope Climbs
15 DU’s
12 Alternating Pistols
Rest 2 Minutes x4

Thursday 10/18
CF Fitness
A. Power Clean (w/ pause at the knee) + Front Squat (1+2) building OTM x 15 Minutes (ref. 10/4 or 10/11)
B. In 8 Minutes, complete as many reps as possible continuing the pattern below;
1 Burpee Box Jump Over
4 KB Swings
2 Burpee Box Jump Overs
6 KB Swings
3 Burpee Box Jump Overs
8 KB Swings
4 Burpee Box Jump Overs
10 KB Swings

Performance
A. Clean & Jerk x1 OTM x12 Minutes
Set 1-4 @80%
Set 5-8 @85%
Sets 9-12 @90%

B. In 8 Minutes, complete as many reps as possible continuing the pattern below;
1 Burpee Box Jump Over 24/20in.
4 KB Swings 70/53lbs.
2 Burpee Box Jump Overs
6 KB Swings
3 Burpee Box Jump Overs
8 KB Swings
4 Burpee Box Jump Overs
10 KB Swings

Friday 10/19
CF Fitness
5 Rounds for Time:
12 KB Deadlifts -moderate to heavy
8 Reverse Lunges -use load at front rack if possible
8 Perfect Pushups or Incline Pushups

Performance
5 Rounds for Time;
10 Deadlifts 155/105lbs.
8 Reverse Lunges
6 Push Jerks

Saturday 10/20

CF Fitness
With a partner, and only 1 person working at a time, work to complete 4 Rounds.
20 DB Snatches
30 Partner Med-ball situps
40 Wall Balls

Performance
With a Partner, each individual must complete 3 rounds. One person begins the circuit below while the other is on the bike for calories. When the team member finishes their first round of the circuit, partners switch.
3 Rounds;
8 Power Snatches 135/95lbs
12 T2B
16 Wall Balls 20/14lbs.

*This workout is scored for both TIME & CALORIES*