Week of April 29 – May 5

Monday

CFM Life
Front Squat
In 14min (E2:00), build to a heavy single Front Squat

“Handlebars”
E5:00 x 4 Rounds
21/15 Calorie Assault Bike
15 Toes to Bar
7 Front Squats (155/105)

CFM Comp
Back Squat – E2:30
4 Reps @ 72%
2 Reps @ 78%
4 Reps @ 72%
2 Reps @ 82%
4 Reps @ 72%
2 Reps @ 86%

Snatch
Alternating EMOM x 10
Minute A) 3-Position Power Snatch
Minute B) 3 Position Squat Snatch
*Start at 60% of 1RM Snatch and build from there.*

Tuesday
CFM Life
Spend 12min (E1:30) working on Strict Handstand Push-Ups.
**If the athlete can perform controlled SHSPU with 0-2 Abmats, then they should pick an achievable number to perform in each interval.

Here are the options for those working towards the above:
Box Pike SHSPU – https://www.youtube.com/watch?v=b3QUCK51B7c
Seated DB Press (3s Negative) – https://www.youtube.com/watch?v=Frr0z5YB_U0
Handstand Hold – https://www.youtube.com/watch?v=qH3J6Y3kOHI
— Use the Wall Facing for those new to getting upside down. This will help dial in straight body position.
–Use the Regular after dialing things in and for those who are more experienced with being inverted.

“Front Runner”
For Time: (15min cutoff)
200 Meter Run, 2 Power Clean and Jerks
200 Meter Run, 4 Power Clean and Jerks
200 Meter Run, 6 Power Clean and Jerks
200 Meter Run, 8 Power Clean and Jerks
200 Meter Run, 10 Power Clean and Jerks
*Barbell: 165/110*

CFM Comp
Strict HSPUs
E1:30 x 7 sets
15/12 Calorie Row
Max Strict HSPUs

“Front Runner” — same as above

Wednesday

CFM Life
“Waterlogged”
For Time: (20min cutoff)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

Midline
3 Rounds For Quality
12 Barbell Good Mornings
15 Glute Bridges
*200′ DB Carry
Max Effort L-Sit Hold
*50′ One up/One down, 50′ switch, 50′ Both Down, 50′ Both Front Rack*

CFM Comp
“Waterlogged” — same as above

Body Armor
4 Rounds For Quality
6 Weighted Pull-Ups
12 Barbell Good Mornings
15-21 GHDs
Max Effort L-Sit Hold

Thursday

CFM Life
In 14min (E2:00), build to a heavy set of 5 Deadlift.

“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts at 80% of Part A 5RM

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

Friday

CFM Life
Spend 15min working on Bar Muscle Ups
1st 3:00 = Snap to Hollow (10 reps each minute)
2nd 3:00 = Kipping Swing (10 reps each minute)
3rd 3:00 = Snap to Sit-Up (10 reps each minute)
4th 3:00 = Kip to Hip (5 reps each minute)
5th 3:00 = Bar Muscle Up Attempts (can be partner spotted or alone, work for the whole 3:00)

“Spaceship”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

CFM Comp
Handstand Walking
10:00 of practice

“Lucky 7s”
7 Rounds: (20min cutoff)
7 DB Clusters (50s/35s)
7 Bar MUs

Saturday

CFM Life CFM Comp
“Sleep Walk”
Teams of 3
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)
Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95)

Sunday

CFM Life
“Mountain Dew”

4 Rounds: (30min cutoff)
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs