Monday
CFM Life
Thruster
Workout Definition
E2MOM x 5 sets
Build to Heavy Set of 3
Set 1 Moderate weight x 6 reps
Set 2 Heavier weight x 6 reps
Set 3 Heavy weight x 3 reps
Set 4 Heavier weight x 3 reps
Set 5 Heaviest weight x 3 reps
“Tailspin”
Workout Definition
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
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 – 66% 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. All squats are taken from the rack.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66% (Today
“Tailspin” same as above
Tuesday
CFM Life
“2k Row”
Workout Definition
For Time:
2,000 Meter Row
Body Armor
Workout Definition
Workout Definition (12 min time cap)
Rest 1 min between sets (no longer than 3 mins total)
4 Unbroken Sets:
3 Power Cleans
3 Push Presses
2 Power Cleans
2 Push Presses
1 Power Clean
1 Push Press
*After each set, complete 15 GHD Sit-Ups.
Aim is to build to a heavy complex. The entire (12) rep complex must be unbroken, with touch and go repetitions.
CFM Comp
Gymnastics Conditioning
Workout Definition
Workout Definition
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike
Every 2:00 min round starts on the bike. Accumulate as many of the 60 HSPUs as possible starting with the 30 strict.
“2k Row” – same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Deadlift
Workout Definition
Workout Definition (10 min time cap)
20-Rep Heavy
7 Reps @ ~40%
5 Reps @ ~50%
3 Reps @ ~55%
3 Reps @ Target Weight (~55-65%)
Rest
20 Reps @ Target Weight (~55-65%)
“Meter Maid”
Workout Definition
For Time: (20 min time cap)
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run
CFM Comp
Barbell Cycling – “Beast Builder V1”
Workout Definition
Barbell Cycling – “Beast Builder V1”
Workout Definition
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading – 53% of 1RM
“Meter Maid” – same as above
CFM Life
“Skyscraper”
Workout Definition
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike
CFM Comp
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
Power Snatch
Workout Definition
E2MOM x 6 sets
Build to Heavy Set of 5
Set 1 light weight x 10 reps
Set 2 moderate weight x 8 reps
Set 3 heavy weight x 6 reps
Set 4, 5, 6 build to heaviest set of 5
“Scarface”
Workout Definition
6 Rounds: For time (15 min time cap)
8 Power Snatches (115/85)
8 Bar-Facing Burpees
CFM Comp
Overhead Squat
Workout Definition
Workout Definition
10:00 mins to build to a heavy 10-Rep for the day.
Attempt 3-4 sets to reach target
Barbell comes from the rack
This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.
“Scarface” – same as above
Saturday
“WeWork”
Workout Definition
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Run
60-50-40-30:
Deadlifts
Front Squats
Jerks
Barbell Weights:
Males: 115-135 -155-175
Females: 85-95-105-115
Sunday
CFM Life
“Broken Road”
Workout Definition
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
CFM Comp
Rest day/ROM WOD/Goat Day
