Monday 10/28
CF Fitness
A1: Single Arm Landmine Barbell Row x10-12/ arm
A2: Dips x AMQRP
Rest as needed x 4 sets
B. 8 Minute AMRAP:
8 Wall Balls
8 Pushups
8 DB Chainsaw Rows/ arm
Performance
A1: Chin-ups x6-8
A2: Ring Dips x AMQRP
Rest as needed x 4 sets
B. 4 Rounds for Time:
30 Unbroken Wall Balls 20/14lbs.
Tuesday 10/29
CF Fitness
A: Hang Power Snatch (hip) + Overhead Squat (2+1), E2MOM x 8 Sets
B. 3 Rounds for Time:
10 Pullups or Jumping C2B Pullups
10 Deadlifts- moderate to heavy for 6-8 reps
10 KB High Pulls
Performance
A: Hang Snatch (knee) x2 E2MOM x 8 Sets
*Begin working sets around 75% of your best snatch. You may build in weight/ set based on feel, but movement proficiency here is the priority.
B. 10 Minute AMRAP:
10 Ring Muscle Ups
10 Deadlifts 225/155lbs.
Wednesday 10/30
CF Fitness
A: Goblet Squat 5x10-12 *aim to add either weight, or reps to your results from week 3.
B: E2MOM x18 Minutes (3 Sets)
Station 1: 30 KB Swings
Station 2: 20/15 Calorie Row
Station 3: 20 Goblet Walking Lunges
Performance
A: Front Squat- 70%x5x4
B. E2MOM x18 Minutes (3 Sets)
Station 1: 30 KB Swings 32/24kg
Station 2: 25/19 Calorie Row
Station 3: 20 Single Arm Overhead Walking Lunges (10R, 10L) 50/35lbs.
Thursday 10/31
CF Fitness
A: Choice of mobility or Accessory Work
B. 4 Rounds, NOT for time:
Hang Power Clean + Front Squat + Jerk (3+2+2)-You may build based on feel
10 Russian Step Ups -moderate to heavy
20 Weighted Situps
40 Jump Rope or 20 Mixed DU’s
Performance
A: Choice of mobility or Accessory Work
B. 4 Rounds, NOT for time:
Hang Clean + Clean + Jerk (1+1+2) -You may build based on feel, starting around 75%
10 DB Box Step-overs 24/20in.
20 T2B
40 DU’s
Friday 11/1
TBD
Saturday 11/2
TBD
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