Week of June 3 – June 9

Monday

CFM Life

Pull Ups EMOM @ 2:00 for 6 sets
Set 1,3, and 5 – 10 Pull ups
Set 2,4, and 6 – 6 Chest to bar

CFM Comp

Back Squat
Workout Definition

On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%

Tuesday
CFM Life

CFM Comp

Hang Power Clean Complex

Clean Primer:
5 Sets: 1 set EMOM (5 mins)
1 Hang Clean High Pull – Video
1 Low-Hang Power Clean

Directly Into:

“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Set #1 – 75% of estimated 1RM Power Clean
Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.

“Power Ranger” – same as above

 

CFM Fast Fit

TBA

Wednesday

CFM Life

 

CFM Comp

Strict Handstand Pushups
(10 min time cap)
Workout Definition

10 Sets for Time:
40% of Max Strict HSPUs

“Slap Happy”- same as above

 

 

Thursday

CFM Life

CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day

CFM FastFit

TBA

 

Friday

CFM Life

CFM Comp

“Bane”
Workout Definition

For Time: (20 min time cap)
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks
(185/135)

 

Saturday

Sunday

CFM Life

CFM Comp

Rest day