Week of April 22 – April 28


CFM Life
Back Squat
Alternating EMOM x 14: (50,55,60,65,70,75,80%)
— 3 Back Squats
— 2 Pausing Back Squats (3s in bottom)

“Destiny’s Child”
For Time: (20min cutoff)
Power Snatch (95/65)
Box Jump Overs (24”/20″)
—Directly Into—
Overhead Squats (95/65)
Lateral Barbell Burpees

CFM Comp
Pausing Back Squats
E1:30 x 6 sets: (65,65,70,70,75,75%)
30 Double Unders
2 Pausing Back Squats (3s in bottom)

Squat Snatch Complex
E1:30 x 7 sets: (60%, +5% each set)
1 Hang Squat Snatch (knee level)
1 Low Hang Squat Snatch (below knee level)

CFM Life
Spend 16min (E2:00) working on Strict Pull-Ups / Strict Ring Muscle-Ups
**If the athlete can perform controlled SPU or SMU with 0-Orange Band, then they should pick an achievable number to perform in each interval.

Here are the options for those working towards the above:
Pull-Up Static Hold – https://www.youtube.com/watch?v=M5ieuUqG6RQ
Pull-Up Negatives – https://www.youtube.com/watch?v=QqsPFkxkpgE
RMU Transitions – https://www.youtube.com/watch?v=wxzOrYbSf5k
Partner Assisted RMU – https://www.youtube.com/watch?v=VId5cDZ7O9s

“Boat Race”
3 Rounds: (26min cutoff)
500 Meter Row
400 Meter Run
–Rest 3 Minutes Between Rounds–
*Score Is Total Time, Including Rest*

CFM Comp
Body Armor
3 Rounds: (16min cutoff)
50% of Max Ring Muscle-Ups
50′ DB Overhead Lunge (switch hands at 25′)
200′ Sled Push (Heavy Sprint)
25 GHD Sit-Ups

“Boat Race” – same as above^^


CFM Life
Push Jerk / Split Jerk
In 14min (E2:00), build to a moderate set of 3 Push Jerk or Split Jerk.

“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
–Rest 1 Minute Between Rounds–

CFM Comp
In 14min, perform:
1 Max Rep Attempt Strict HSPUs
–rest 2:00, then–
E2:00 x 5 sets: (65%, add 5% each set)
3 Power Cleans
1 Pausing Push Jerks (2s in the dip, 2s in the catch)
2 Push Jerks (no pause)

“The Chief” — same as above^^


CFM Life
“Old Town Road”
6 Rounds: (30min cutoff)
15/12 Calorie Assault Bike
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day


CFM Life
In 14min (E2:00), build to a heavy set of 3 Thrusters from the rack.

For Time: (12min cutoff)
75 Thrusters (95/65)
*Starting with and at the top of every minute after, perform 30 Double Unders*

CFM Comp
“Kids Gone Crazy”
On the 0:00…
“Finny Franny”
Thrusters (95/65)

On the 4:00…
“Dear Diana”
Deadlifts (225/155)

On the 8:00…
“Munchkin Mandy”
Ring Muscle-Ups
Squat Snatches (135/95)


CFM Life CFM Comp
For Time – Teams of 4: (40min cutoff)
1 Mile Run Together
100 Burpees
100 Deadlifts
800m Run Together
80 Burpees
80 Deadlifts
400m Run Together
60 Burpees
60 Deadlifts
*During burpees, two athletes will accumulate reps while the other two are holding a loaded deadlift bar (315/245). During deadlifts (225/175), two athletes are working in tandem to accumulate reps while the other two are holding a plate overhead.*


CFM Life

21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)