Monday
CFM Life
Back Squat
Workout Definition
E3MOM
3 Sets of 6 reps
May build in weight each set or hold weight throughout
Set 1 moderate load
Set 2 heavy load
Set 3 heaviest load
“Escape From Wonderland”
Workout Definition
3 Rounds: (20 min time cap)
75 Double Unders
50 Air Squats
25/18 Calorie Row
CFM Comp
Back Squat
Workout Definition
3-Rep Heavy (E3MOM)
On the first day of our cycle, we completed a wave series that finished with 3 reps at 80%. Today, we are building to a 3-Rep Heavy. Rest as needed between sets, with a recommended wave build.
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%
Heavy single if desired
Following our single at 85%, let’s make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let’s make our attempt.
“Escape From Wonderland”
Workout Definition
3 Rounds: (20 min time cap)
75 Double Unders
50 Air Squats
25/18 Calorie Row
Tuesday
CFM Life
Max Strict Dumbbell Presses
Workout Definition
1 Attempt for Max Repetitions
“Helen”
Workout Definition
3 Rounds: (20 min time cap)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
CFM Comp
Max Strict Hand Stand Push-ups
Workout Definition
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.
“Helen”
Workout Definition
3 Rounds: (20 min time cap)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
CFM Fast Fit
TBA
Wednesday
CFM Life
Weightlifting Complex
Workout Definition
Build to a Heavy Complex: (E2MOM) x 5 sets
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
Workout Definition
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
CFM Comp
Power Snatch Complex
Workout Definition
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.
Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.
“Bartender”
Workout Definition
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
Thursday
CFM Life
“Mano y Mano”
Workout Definition
Class Divides Into 2 Teams:
3 Rounds:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Prowler Push
Teams switch when prowler gets back.
CFM Comp
ROMWOD, Active Recovery Cardio, or Goat Day
CFM FastFit
TBA
Friday
CFM Life
Deadlift
Workout Definition
E3MOM
3 Reps moderate load
3 Reps heavy load
3 Reps heavier load
3 Reps heaviest load
“El Niño”
Workout Definition
For Time: (30 min time cap)
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wall Ball Run (20/14)
30 Pull-ups
20 Burpee Box Jumps (24/20)
Deadlift
Workout Definition
Workout Definition
Opening with waves building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle, where we’ll move through and then build to a 1-Rep max.
E3MOM
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 Reps @ 70%, 1 Rep @ 85%
1 Rep @ ?????
“El Niño”
Workout Definition
For Time: (30 min time cap)
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wall Ball Run (20/14)
30 Pull-ups
20 Burpee Box Jumps (24/20)
“Walmart”
Workout Definition
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
Sunday
CFM Life
“Watermelon”
Workout Definition
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
CFM Comp
Rest day
