Monday
CFM Life
Body Armor
Workout Definition
Workout Definition
Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Push Ups (4 seconds down and press up)
Rest 2:00 between sets.
“Fish Out of Water”
Workout Definition
For Time: (30 min time cap)
2,000 Meter Row
Directly Into…
10 Rounds of “Heavy Chief”
1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
CFM Comp
Stamina Squats
Workout Definition
Workout Definition
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 60% of 3-Rep Back Squat
This is 60% of our recently tested 3-Rep Back Squat at the end of our last training cycle. This load is used oin *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes
“Fish Out of Water” – same as above
Tuesday
CFM Life
Deadlift
Workout Definition
E2MOM x 5 sets
Build to Heavy Set of 3
Set 1 6 reps at moderate weight
Set 2 3 reps at heavy weight
Set 3 1 rep at heaviest weight
Set 4 3 reps at heavy weight
Set 5 3 reps at heaviest weight for 3
“Sugar Daddy”
Workout Definition
For time: (15 min time cap)
21-15-9:
Deadlifts (225/155)
400 Meter Run
CFM Comp
“21 Guns”
Workout Definition
Workout Definition
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
12:00 Time Cap
This will be a repeated benchmark of ours for this cycle. In “Sled Dog”, we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with. Click “Workout Prep Notes” for modification details.
“Sugar Daddy”- same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Pull Up / Double Under
Workout Definition
E1:30MOM x 4 rds
30 Double Unders
10 Pull Ups
“Leg Work”
Workout Definition
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Front Squats (135/95)
15/12 Calorie Assault Bike
CFM Comp
Barbell Cycling – Snatch
Workout Definition
Workout Definition
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).
“Leg Work”-same as above
CFM Life
Happy 4th of July !!!
Workout Definition
Have a safe and happy 4th !!!
Happy 4th of July !!!
Workout Definition
Have a safe and happy 4th !!!
CFM FastFit
TBA
Friday
CFM Life
Seated Dumbbell Presses
Workout Definition
E2MOM x 5 sets
Choose a weight and use for all five sets.
Fully extend arms at top and touch dumbbells together each rep.
“Encore”
Workout Definition
For Time (25 min time cap)
3 Rounds:
750 Meter Row
50 Air Squats
25 Russian Kettlebell Swings (70/53)
CFM Comp
Stamina Squats
Workout Definition
Stamina Squats – High Repetition
Workout Definition
4 Rounds: (10 min time cap)
9 Back Squats – 70% of 3RM Back Squat
In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.
Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.
“Encore”-same as above
Saturday
“Glen”
Workout Definition
Teams of 2
For Time: (45 min time cap)
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Team runs both miles together. Petition reps as needed.
Sunday
CFM Life
“State Farm”
Workout Definition
For time: (30 min time cap)
5 Rounds:
50 Meter Prowler Push (90/45)
100 Meter Dumbbell Farmers Carry (50’s/35’s)
200 Meter Run
CFM Comp
Rest day
