Monday
CFM Life
Hang Squat Clean
Workout Definition
Build to a heavy single
EMOM @ 2:00 for 5 sets
Set 1 moderate weight
Set 2 heavy weight
Set 3 heavier weight
Set 4 and 5 as heavy as possible maintaining proper mechanics
“High Heels”
Workout Definition
AMRAP 9:
10 Hang Squat Cleans (155/115)
30 Double Unders
CFM Comp
Back Squat
Workout Definition
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 – 60%
Sets #4+5+6 – 66%
Sets #7+8+9 – 72%
Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.
“High Heels”
Workout Definition
AMRAP 9:
10 Hang Squat Cleans (155/115)
30 Double Unders
Pull-Ups
Gymnastic Conditioning
For Time:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips
Tuesday
CFM Life
“The Good Life”
Workout Definition
3 Rounds: (15 min time cap)
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
1 mile run
Workout Definition
Steady pace today. Not looking for a PR but a challenging pace following “The Good Life”
CFM Comp
“The Good Life”
Workout Definition
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Deadlift
Workout Definition
Deficit Deadlifts
6 Sets of 2
Deficit – 3″
On today’s deadlifts, we are pulling from a deficit. Standing on plates is the aim today, challenging our position off the floor. In regards to percentage, is it our aim to stay on the lighter side if this is a newer movement to us. On all repetitions, let’s set the bar back to the floor (avoid touch and go).
We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning.
CFM Fast Fit
TBA
Wednesday
CFM Life
Thruster
Workout Definition
Build to a Heavy Set of 3 (from the rack)
EMOM@2:00 mins for 5 sets
Set 1 moderate weight
Set 2 heavy weight
Set 3 heavier weight
Set 4 and 5 heavy as possible while maintaining proper mechanics
“Chest Hair”
Workout Definition
For Time: (20 min time cap)
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
CFM Comp
Strict Handstand Pushups
Workout Definition
12 Sets for Time: (12 min time cap)
40% of Max Strict HSPU
Last week, we completed 10 sets at 40%. In the final week of this current progression, we’ll bring our total set count back up to 12, holding 40%.
Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 10 x 30%
“Chest Hair”
Workout Definition
For Time: (20 min time cap)
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
Thursday
CFM Life
“Pharmacy”
Workout Definition
5 Rounds: (25 min time cap)
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day
CFM FastFit
TBA
Friday
CFM Life
Power Snatch Complex
Workout Definition
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Set #1 – Light weight
Set #2 – Moderate weight
Sets #3-7 (5 Sets) – Build to a heavy for the day.
“Rush Hour”
Workout Definition
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
CFM Comp
Power Snatch Complex
Workout Definition
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Set #1 – 65%
Set #2 – 70%
Sets #3-7 (5 Sets) – Build to a heavy for the day.
“Rush Hour”
Workout Definition
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
Saturday
“Moneybags”
Workout Definition
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Odd Object Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Odd Object Run
Sunday
CFM Life
Deadlift
Workout Definition
Build to Heavy Sets of 5-3-1
“Fall Back”
Workout Definition
For time: (15 min time cap)
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees
CFM Comp
Rest day
