Week of April 15 – April 21

by on

Monday

CFM Life
“Marathon Monday”
2 Rounds: (45min cutoff)
400 Meter Run, 26 Hand Release Push-Ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-Ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

CFM Comp
Power Snatch
On the 1:30 x 7 Sets: (60 – 63 – 66 – 69 – 72 – 72 – 75%)
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Back Squat – E2:30
6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

Tuesday

CFM Life
In 15min (E1:30), build to heavy Power Clean + Push Jerk

“Grace+”
AMRAP 15
30 Clean and Jerks (135/95)
–rest 3:00–
Max Bar Muscle Ups

CFM Comp
“Tres Leches”
On the 0:00…
30 Clean and Jerks (135/95)

On the 10:00…
30 Kipping HSPUs
30 Bar Muscle-Ups

On the 20:00…
1 Mile Run

Wednesday

CFM Life
In 14min (E2:00), build to a heavy set of 3 Deadlift.

“Ding Dong”
AMRAP 18:
21/15 Calorie Assault Bike/Row
15 Strict HSPUs
300′ Farmers Carry (70/53)
15 Goblet Squats (70/53)

CFM Comp
Deadlift – E2:00
3 @ 74%
1 @ 81%
3 @ 74%
1 @ 86%
3 @ 74%
1 @ 91%

“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPUs
15 DB Deadlifts (50s/35s)
15 DB Front Squats (50s/35s)

Thursday

CFM Life
“Annie’s On the Run”
For Time: (35min cutoff)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
In 15min (E2:30), perform 6-6-4-4-2-2 reps of Bench Press, building in load each set.

“Vader”
3 Rounds: (25min cutoff)
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35) or Power Snatches (75/55)
15 Lateral Burpees

CFM Comp
Push Press – E2:30
6 @ 76%
6 @ 78%
6 @ 80%
6 @ 83%
*Before each set, overload the bar and perform 3 Jerk Drives*

“Vader” – same as above^^

Saturday

CFM Life CFM Comp
In 15min, accumulate the highest total poundage possible as a team – Squat Clean

“Wreck Yoself”
Teams of 3, For Time: (30min cutoff)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
6 Rope Climbs or 30 Strict Pull-Ups
20 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
9 Rope Climbs or 45 Strict Pull-Ups
35 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
12 Rope Climbs or 60 Strict Pull-Ups
50 Squat Cleans (135/95)

Sunday

Happy Easter!