*Link to Powerbuilding & Weightlifting Programs

**Link to Accessory Work

Monday 10/29/18
CF Fitness
A1; Seated Barbell Press x8-10, Rest 20 sec
A2; 3 Point Supported DB Row x8-10 EACH arm, Rest 2 Min x4 Sets
B. EMOM x15 Minutes
Min1: 8-10 Dips, Perfect Pushups, or Incline Pushups
Min2: 6-8 Assisted Pullups, or Ring Rows
Min3: 12 Wall Balls

Performance
A. Press 4×6 -bar is cleaned from floor. Build to a load that is challenging but still allows for proficient pressing technique
B. EMOM x15 Minutes
Min1: 8-10 Ring Dips
Min2: 6-8 Strict Pullups
Min3: 15 Wall Balls 20/14lbs

Tuesday 10/30/18
CF Fitness
A. Hang Muscle Snatch 3×5
B. Snatch Grip RDL 4×6
C. Bike 3 Minutes
Rest 2 Minutes
Row 3 Minutes
Rest 2 Minutes
Jump Rope (Singles ONLY) 3 Minutes
Rest 2 Minutes
3 Minute AMRAP:
5 DB Hang Squat Cleans- use a moderate load
3 Burpees

Performance
A. Muscle Snatch 3×5
B. Halting Snatch Deadlift + Snatch 65-70% (3+1) x4
C. Bike 3 Minutes
Rest 2 Minutes
Row 3 Minutes
Rest 2 Minutes
Jump Rope (Singles ONLY) 3 Minutes
Rest 2 Minutes
3 Minute AMRAP:
5 DB Hang Squat Cleans- use a moderate load
3 Burpees

Wednesday 10/31/18
CF Fitness
A. Squat 4×12-15 *If you are just starting out, or have not successfully completed the squat test, continue to train and improve the goblet squat.
B. 3 Rounds For Time;
25 DU’s/ attempts, or 100 Jump Rope
30 Goblet Walking Lunges -moderate
10 Box Jumps

Performance
A. Back Squat 65%x10x3
B. 3 Rounds For Time;
50 DU’s
30 Goblet Walking Lunges 24/16kg
10 Box Jumps 24/20in.

Thursday 11/1/18
CF Fitness
A. Hang Clean (hip) 5×5- use a moderate load that allows for proficiency in receiving the bar lower in the squat.
B. 12 Minute AMRAP;
10 Devil’s Presses- light to moderate
10 V-ups or Situps

Performance
A. Clean + Hang Clean (mid-thigh) + Push Press + Jerk 65%x4 sets
B. 12 Minute AMRAP;
10 Devil’s Presses 40/30lb DB’s
10 T2B

Friday 11/2/18
CF Fitness
A. Stiff Legged Deadlift 3×10
B. Every 3 Minutes x 18 Minutes ;
8 Renegade Rows
6 DB Thrusters -moderate
12/9 Calorie Row

Performance
A. Stiff Legged Deadlift 3×10
B. Every 3 Minutes x 18 Minutes ;
1 Rope Climb
6 Thrusters 95/65lbs.
12/9 Calorie AB

Saturday 11/3/18
CF Fitness
Complete 10 Rounds for Time with a partner, alternating EACH exercise, while only one partner works at a time.
9/6 Calorie Bike
15 Jumping C2B, or Jumping Pullups
15 KB Swings -moderate
15 Incline Pushups
12 DB Snatches – use a load that makes 12 reps challenging, but still allows quality movement

Performance
Complete 10 Rounds for Time with a partner, alternating EACH exercise, while only one partner works at a time.
10 Calorie Row
20 Pullups
20 KB Swings 70/53lbs.
20 HR Pushups
10 Power Snatches 115/85lbs.