Monday
CFM Life
200 m Intervals
Workout Definition
Run (5) 200m intervals with 1 min rest between each.
Time the first and try to hold the same time across all five rounds.
(12 min time cap)
“Hot Sauce”
Workout Definition
AMRAP 3:
21/15 Calorie Row
21 Lateral Over the Bar Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Over the Bar Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Over the Bar Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Over the Bar Burpees
Max Overhead Squats (135/95)
CFM Comp
Stamina Squats
Workout Definition
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% 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. This is our fourth and final week in this specific 3 Front / 6 Back progression.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
Week #4 – 69%
“Hot Sauce” – same as above
Tuesday
CFM Life
Power Clean Complex
Workout Definition
Build to a Heavy Complex: E2MOM x 6 sets
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Working on skill and technique, not load. Build weight on each set or hold consistent and master the technique.
“Nowhere Fast”
Workout Definition
For Time: (12 min time cap)
50 Power Cleans (155/105)
On the Minute: 5 Toes to Bar
CFM Comp
Gymnastic Focus Work
Workout Definition
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips
Recovery, light pace on the bike. The intention here is that the bike simulates a metabolic environment, resulting in the following work on the rings to be more realistic.
“Nowhere Fast” – same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Push Press
Workout Definition
Build to Heavy Set of 3 from the rack
E1:30MOM x 6 sets
Set 1 – moderate weight x 7 reps
Set 2 – heavy weight x 5 reps
Set 3,4,5,&6 build to heaviest of the day x 3 reps
“Trail Blazer”
Workout Definition
3 Rounds: (24 min time cap)
800 Meter Run
80 Double Unders
21 Push Presses (115/85)
CFM Comp
Deadlift Stamina
Workout Definition
Not for Time: (12 min cut off )
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU
Barbell loaded at 60% of our estimated 1RM Deadlift.
“Trail Blazer” – same as above
CFM Life
“Air BnB”
Workout Definition
5 Rounds: (20 mins)
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest
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
3-Position Power Snatch
Workout Definition
Build to a Heavy Complex
(Pockets, Knees, Floor)
E2MOM x 6 sets
Set 1 – Light weight (focus on technique on all three positions)
Set 2 – Moderate weight
Set 3,4,5,&6 build to heavy for the day
“Hop Scotch”
Workout Definition
5 Rounds: (15 min time cap)
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
CFM Comp
Handstand Walk Practice
Workout Definition
10:00 of Practice
Squat Snatch Stamina
Workout Definition
On the Minute x 5:
5 “Touch and Go” Squat Snatches
This is a workout we will repeat, so let’s start with a baseline today. Athlete’s choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
“Hop Scotch”- same as above
Saturday
“Heartburn”
Workout Definition
For Time: (40 min time cap)
Teams of 2
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)
1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
Partners run the mile together then Partner A completes a full round of the Beep Test followed by Partner B completing a full round of the Beep Test. Partners alternate full rounds until both have completed 10 rounds or time expires,
Sunday
CFM Life
“Shelf Life”
Workout Definition
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: “X” Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
CFM Comp
Rest day/ROM WOD/Goat Day
