Monday
CFM Life
Weighted Box Step-ups
1:1 work to rest ratio
5 sets of max weighted box step-ups for 1 min
Rest 1 min between sets
Weight is athlete’s choice.
Options include: plate, med ball, kettle bell, dumbbell, vest,
Athlete can hold weight in any manner as long as it is safe.
Tricep dips
1:1 work to rest ratio
5 sets of max tricep dips for one minute
Rest 1 minute between sets
Use box for dips
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
CFM Comp
Back Squat
On the 2:00 min x 6 sets
3 reps @ 75%
1 @ 85%
3 @ 78%
1 @ 88%
3 @81%
1 @ 91%
Front Rack Lunges (6 mins time cap)
2 sets of 14 @ 46% of 1 rep max front squat
Alternate legs (7 each side)
Bar taken from the rack
Rest 1:30 – 2:00 between sets
“Hot Air” — same as above
Tuesday
CFM Life
Seated Barbell Strict Press
( 9 mins 1 set each 1:30)
6 sets of 7 reps @ moderate load with 3 sec negative
bar comes from the rack
press is performed from seated position on box or bench
emphasis is on strict press
“Nicole”
AMRAP 20:
400 Meter Run
Max Pull-ups
CFM Comp
Strict Handstand Pushups: (10 min time cap)
10 sets for time
30% of Max Strict HSPU
“Nicole”
AMRAP 20 min
400 m run
Max Pull-ups
CFM Fast Fit
20 min AMRAP
In teams of 2, partners will perform 5 tire flips immediately followed by 5 push-ups and 10 jumping jacks. Both partners perform all reps. Tire should be sized to require both athletes to flip.
Wednesday
CFM Life
Pausing Front Squat
Build to Heavy Set of 2 (EMOM @ 2:00)
5 sets
Hang Squat Clean
Build to Heavy Single (EMOM @ 2:00)
5 sets
“Dirt Nap” (12 min time cap)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
CFM Comp
Hang Squat Clean
on the minute x 5 mins
2 Hang Squat Cleans @ 60 %
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
Rest 1:00
On the minute x 5 mins
1 Hang Squat Clean, building in load each minute.
Rest 1:00
Front Pause Squat on the min x 5 mins
5 sets of 2 Pausing Front Squats
3 sec pause in the bottom
Set 1 @ 65% of 1 RM Front Squat
Set 2 @ 70%
Sets 3, 4,and 5 – Build to a heavy double
“Dirt Nap”
Same as above
Thursday
CFM Life
“Family Feud”
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push/drag (95/45)
100 Meter Med Ball Run (20/14)
200 Meter Run
CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day
CFM FastFit
40m Sprint (EMOM for 10 mins)
Rest 2 mins
Max sit-ups (:45 on / :15 off for 10 mins)
Rest 1 min
20 Reverse Lunges (EMOM for 7 mins)
10 each leg / back knee touches ground
Friday
CFM Life
Rope Climb (EMOM @ 2:00 for 8 sets)
Perform two rope climbs every 2 mins
Scaling option: static bar hang and wrap 5 each set, static box wrap 10 each set
“Joker”
For Time: (20 min time cap)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
CFM Comp
Deadlift (EMOM @ 2:00 mins for 9 sets)
1 set of 5 reps @ 70%
1 set of 3 @ 73%
1 set of 3 @ 76%
1 set of 3 @ 79%
1 set of 1 @ 82%
1 set of 1 @ 85%
1 set of 1 @ 88%
1 set of 1 @ xx
1 set of 1 @ xx
Last two sets are athlete’s choice
“Joker”
same as above
Saturday
CFM Life CFM Comp
MURPH
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Sunday
CFM Life
“Hang Glide”
7 Rounds, On the 3:00
18/12 Calorie Assault Bike
5 Hang Power Cleans
Build in Weight Each Round. Score is Load.
CFM Comp
Rest day
