Monday
CFM Life
Squat Clean
Workout Definition
E1:30MOM x 8 sets (12 mins)
1 rep each set building in weight for a heavy final lift
Elizabeth
Workout Definition
(15 min time cap)
21-15-9:
Squat Cleans (135/95)
Ring Dips
CFM Comp
Stamina Squats
Workout Definition
Workout Definition – 12 mins
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.
“Elizabeth” same as above
Tuesday
CFM Life
Rope Climbs
Workout Definition
E2MOM x 5 sets complete two rope climbs
Scale will be 4 foot wraps and pulls with rope hanging from pull up bar.
“Run DMC”
Workout Definition
4 Rounds for time: (25 min time cap)
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)
CFM Comp
Strict HSPU/HS Walk
Workout Definition
Gymnastic Focus Work
Workout Definition
Not for Time: (12 min time cap)
1:00 Light Row + 60% of Max Strict HSPU Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strick HSPU Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU Reps
1:00 Light Row + 50′ HS Walk
Click “Workout Prep Notes” for details.
“Run DMC” same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Barbell Cycling
Workout Definition
Workout Definition
All with a running clock: (13:30 mins total)
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
:30s On, :30s Off – Deadlifts
:30s On – Push Jerks
Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95
“Double Header”
Workout Definition
For time: (25 min time cap)
Buy-In:
35/25 Calorie Assault Bike
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
35/25 Calorie Assault Bike
CFM Comp
CFM Life
Push Press
Workout Definition
Build to Heavy Set of 5
E2MOM x 7 sets (14 mins)
Increase weight each set
Push Press is from the rack
Bar Rescue”
Workout Definition
5 Rounds for time: (15 min time cap)
21 Deadlifts
12 Push Presses
Barbell: (115/85)
Pool Session/Active Recovery
Workout Definition
Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.
ROM WOD
Goat Day
CFM FastFit
TBA
Friday
CFM Life
Assault Bike Tabata
Workout Definition
4 mins total
20 seconds work
10 seconds rest
8 rounds
Rest 2 mins and go directly into 30 med ball over the shoulder
8 min time cap
“Mind Eraser”
Workout Definition
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
CFM Comp
Stamina Squats
Workout Definition
Stamina Squats – High Repetition
Workout Definition
3 Rounds: (10 min time cap)
12 Back Squats – 70% of 3RM Back Squat
Repeating last week’s exact volume and load, but changing the repetition scheme. Where as last week we faced 4×9 reps, today we have 3×12.
Saturday
“Friends and Family”
Workout Definition
Teams of 4 , AMRAP 35:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)
At 3,2,1,GO ! Athlete 1 begins the row. Once finished moves to the KB swings as Athlete 2 begins the row. As Athlete 1 begins the Wall Balls, Athlete 2 moves to the KB swings and Athlete 3 begins the row. And so on ,,,,,,, Once the first full round is completed there will be one athlete resting between the wallballs and row.
All athletes row the same calories. If scaling is needed reduce KB weight and wallball weight but keep the same rep scheme.
Sunday
CFM Life
Bench Press
Workout Definition
Build to Heavy Set of 7
“Mass Destruction”
Workout Definition
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)
CFM Comp
Rest day/ROM WOD/Goat Day
