Week of May 6 – May 12

Monday

CFM Life
Back Squat – E2:30
4 @ Moderate
2 @ Heavy
4 @ Moderate
2 @ Heavier
4 @ Moderate
2 @ Heaviest

“Isabel”
For Time: (15min cutoff)
30 Power Snatches (135/95)

CFM Comp
Back Squat – E2:30
Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%

“Isabel” — same as above

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.

“Lead Foot”
AMRAP 4:

27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
–Rest 4:00–


AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
–Rest 4:00–


AMRAP 4:

15/9 Calorie Row
15 Burpees
15 Pull-ups

CFM Comp
Strict HSPUs
For Time: (10min cutoff)
50 Strict Handstand Push-ups

“Lead Foot” — same as above

CFM Fast Fit
AMRAP 4
Max Calorie Row
–Rest 1:00–

AMRAP 3
Max Burpees
–Rest 1:00–

AMRAP 2
Max T2B or Hanging Knee Raises
–Rest 1:00–

AMRAP 8
10 Calorie Row
7 Burpees
5 T2B or Hanging Knee Raises

Wednesday

CFM Life
Spend 15min building to a heavy single Split Jerk.

“Jack Squat”
21-15-9: (20min cutoff)
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

CFM Comp
Body Armor
3 Giant Sets: (15min cutoff)
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side)
–Rest 2:00 between–

“Jack Squat” — same as above

Thursday

CFM Life
“Train Wreck”
In Teams of 2
16 Rounds For Max Reps
A) 40 Seconds Power Cleans (95/65) or (135/95) or (185/125)
B) 40 Seconds Bike Calories
20 Seconds Rest and Switch
*Score equals total Power Cleans + Calories*

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit
For Time: (20min cutoff)
100 Sled Pushes
25 = 45lbs
25 = 35lbs
25 = 25lbs
25 = 15lbs

Friday

CFM Life
Deadlift – E2:30
4 @ Moderate
2 @ Heavy
4 @ Moderate
2 @ Heavier
4 @ Moderate
2 @ Heaviest

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

CFM Comp
Aerobic Capacity
Not for Time: (15min cutoff)
150/100 Calorie Assault Bike
*Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast*
*Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast*

“Napalm”
2 Rounds: (15min cutoff)
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

Saturday

CFM Life CFM Comp
“Construction Crew”
In Teams of 4
AMRAP 20
A) 400m Run
B) 40 T2B
C) + D) Tag Team Max Calorie Row
*At the start of 3.2.1.GO…A and B will begin their tasks while C and D begin rowing. A and B will finish their task then swap roles with each other. Once both A and B have swapped roles and finished, the entire team will swap roles.*

Sunday

CFM Life
Back Rack Lunges – E2:30
3 Sets x 14 Reps @ 40% of 1RM Back Squat

“Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

We would love to hear from you!

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s