Week of April 1 – April 7

Monday

CFM Life
In 15min (E2:30), build to a moderate 3-position Squat Snatch complex.

“Snake Bite”
21 – 15 – 9 reps for time: (15min cutoff)
Squat Snatch (95/65)
Chest to Bar Pull-Ups

CFM Comp
Back Squat – E2:30
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

Power Snatch
On the 1:30 x 4 Sets: (58 – 61 – 64 – 67%)
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
—Directly into—
On the 1:00 x 6 Sets: (70 – 74 – 78 – 82 – 82 – 82%)
1 Power Snatch

Body Armor A
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups

Body Armor B
1 Set of 50 Glute Bridges (25-35% 1RM Deadlift)

Tuesday

CFM Life
Spend 12min working on Strict Pull-Ups and/or Strict Handstand Push-Ups.

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
—Rest 4 Minutes—

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
—Rest 4 Minutes—

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

CFM Comp
Strict HPSU – 1 Attempt for Max Repetitions

Strict Pull-Ups – 1 Attempt for Max Repetitions

“Doce”
Same as above ^^

Wednesday

CFM Life
In 10min (E2:00), build to a heavy set of 6 Push Press.

“Rear End”
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)

CFM Comp
Push Press – E2:30
6 @ 70%
6 @ 72%
6 @ 74%
6 @ 76%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Rear End” performed at 185/135

Body Armor A
3 Giant Sets:
12 Single Arm Dumbbell Press
12 Single Arm Dumbbell Row
*Rest 1:30 between sets*

Body Armor B
Accumulate 1:30 in an L-Sit

Thursday

CFM Life
“Rope Swing”
AMRAP 15:
3 Rope Climbs
15 Kettlebell Swings (53/35)
30 AbMat Sit-Ups

CFM Comp
ROMWOD, Active Recovery, or Optional Below

Not for Time, and at a Controlled Intensity:
50/40 Calorie Ski Erg
75/60 Calorie Row
100/80 Calorie Assault Bike

**On the 0:00, and every 5:00 thereafter until workout completion**
5 Strict Toes to Bar
10 Kettlebell Swings
20 Banded Good Mornings
30 Banded Pull-Aparts

Friday

CFM Life
In 16min (E2:00), build to a heavy set of 3 Deadlift followed by a challenging set of 10.

“Tri-Sprint Intervals”

3 Rounds of AMRAP 4
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10 Meter Shuttles
—3:00 Rest Between Rounds—

CFM Comp
Deadlift – E2:00
3 @ 70%
1 @ 77%
3 @ 70%
1 @ 82%
3 @ 70%
1 @ 87%
—Rest 2:00—
10 @ 65%

“Tri-Sprint Intervals” – Same as above ^^

Body Armor
3 Giant Sets:
12 Romanian Deadlifts
24 GHD Sit-Ups
100m Front Rack KB Carry
50′ Handstand Walk
—Rest 2:00 between sets—

Saturday

CFM Life
“Me Three”
Teams of 3
For TIme: (30min cutoff)
100 cal Row (2 people hang from pull-up bar)
100 Overhead Medball/KB Walking Lunge (20/14) (53/35)
80 Box Jumps / Step-Ups (24/20)
80 Ground to Overhead with Wallball (20/14) (2 people hold wall sit)
60 AbMat Sit-Ups (passing a wallball each rep)
60 Goblet Squats (53/35) (2 people stand at top position)
40 Burpee Box Jump Over
40 Kettlebell Swings (53/35) (2 people hold at top position)

CFM Comp

Sunday

CFM Life
“Sea Level”
For Time: (25min cutoff)
2,500 / 2,000 Meter Row

*Every 3 Minutes (Starting at 0:00)*
10 Kettlebell Swings (70/50)
30 Double Unders

CFM Comp
Complete Rest