Monday 4/29
CF Fitness
2 Sets;
Bike 30/22 Calories
Rest 2 Minutes
4 Minute AMRAP:
6 DB Hang Squat Cleans
3 DB Push Presses
4 Burpees
Rest 2 Minutes
Run 600/400M
Rest 5 Minutes
Performance
2 Sets;
Bike 40/30 Calories
Rest 2 Minutes
4 Minute AMRAP:
6 Hang Squat Cleans 135/95lbs
3 Power Jerks
4 Burpee Bar Hops
Rest 2 Minutes
Run 800M
Rest 5 Minutes
Tuesday 4/30
CF Fitness
A. Hang Muscle Snatch + Overhead Squat (2+3)4
B. Incline Bench Press- 5x10 -add 5lbs to last week’s working sets
C. Box Assisted Chin Ups- 6x6
Performance
A. Muscle Snatch + Snatch Balance (2+3)4
B. Incline Bench Press- Build to a heavy set of 10, then 2x10@90% *If you did not get 10 reps at last week’s heavy set, DO NOT try to go heavier this week. Your drop sets will still be based off your heavy set, but will increase this week.
C. Chin Ups- 5x5 *use added weight if able to maintain proficiency
Wednesday 5/1
CF Fitness
A. Goblet Squat 5x10-12/ Box Squat 6x6 *Please see coach about this option.
B. 10 Minute AMRAP:
10 Walking Lunges
5 Perfect Pushups/ Incline Pushups
Performance
A. Back Squat- Build to a heavy set of 10, then 2x10@90% *If you did not get 10 reps at last week’s heavy set, DO NOT try to go heavier this week. Your drop sets will still be based off your heavy set, but will increase this week.
B. 10 Minute AMRAP:
10 Suitcase Carry Walking Lunges 50/35lbs
5 Strict HSPU
Thursday 5/2
CF Fitness & Performance
A1: 2-Point Supported DB Row x8-10 *Increase the load from week 1
A2: Strict Ring Dips 4.4.4, Dips, or Perfect Pushups
Rest no more than 90 seconds X 5 Sets
B. Hip Thrust- 4x6-8 *use around 85% of your 5RM
Friday 5/3
CF Fitness
A. Hang Muscle Clean 3x5
B. Deadlift- 4x10 -Build to a challenging weight, and use for all four sets
C. 3 Rounds for Time;
30 KB Swings- moderate
20 Anchored Situps or V-Ups
Performance
A. Muscle Clean 3x4
B. Deadlift- Build to a heavy set of 8, then 2x8@90%
C. 3 Rounds for Time;
30 KB Swings 70/53lbs.
20 T2B
Saturday 5/4
CF Fitness
With a partner, and only one person working at a time, alternating EACH exercise to complete a TOTAL of 4 rounds:
Row 35/25 Calories
30 Jump Rope
25 Wall Balls
20 DB Thrusters- moderate
15 Pullups, Jumping C2B, or Jumping Pullups
Performance
With a partner, and only one person working at a time, alternating EACH exercise to complete a TOTAL of 6 rounds:
Row 50/36 Calories
40 DU’s
30 Wall Balls 20/14lbs
20 Thrusters 95/65lbs
10 C2B Pullups
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