Monday
CFM Life
Snatch Complex
Workout Definition
Build to Heavy Complex: E2MOM x 5 sets
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
“Rocket Power”
Workout Definition
For Time: (15 min time cap)
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
CFM Comp
Stamina Squats
Workout Definition
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of Rep Max Back Squat
“Rocket Power” – same as above
Tuesday
CFM Life
Skill Practice – Pull Ups
Workout Definition
Spend 12 minutes working on Pull Ups
If you are just learning, work on Kipping swing and pull
If you Kip work on Butterfly
If you Butterfly work on max strict pull ups
Goal is to take this time to practice the next level of skill from your current state.
“Monkey Business”
Workout Definition
4 Rounds: (25 min time cap)
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
CFM Comp
Gymnastic Focus Work
Workout Definition
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups
“Monkey Business” – same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Deadlift
Workout Definition
E2MOM x5 sets
Light Set of 10
Moderate Set of 8
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
“Optimus Prime”
Workout Definition
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
CFM Comp
Deadlift – same as above
“Optimus Prime”- same as above
Recovery + Midline
Workout Definition
15 Minute Assault Bike Recovery
On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)
Work out ends when the scheduled class is over.
Thursday
CFM Life
Skill Practice (12 mins)
Workout Definition
Rope Climb Technique
E2MOM for 6 sets
2 rope climbs
“Hip Hop”
Workout Definition
For Time: (25 min time cap)
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups
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
Kettle Bell Swing (70/53)
Workout Definition
E2MOM x 5 sets
Set 1 18 reps
Set 2 15 reps
Set 3 12 reps
Set 4 9 reps
Set 5 6 reps
Each set should be performed unbroken.
“Blockbuster”
Workout Definition
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
CFM Comp
10 rep TnGo Power Clean
Workout Definition
Barbell Cycling (12 mins)
Workout Definition
Build to a heavy 10-Rep Touch & Go Power Clean
Set is unbroken. May rest in the rack position or at hips, but not at floor.
“Blockbuster” – same as above
Saturday
“31 Heroes”
Workout Definition
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
*400 Meter Continuous Weighted Run (50/35)
Sunday
CFM Life
“Double Fist”
Workout Definition
For Time:
500 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
1000 Meter Row
12-9-6:
Double Dumbbell Deadlifts
Double Dumbbell Push Press
500 Meter Row
Dumbbells: (35’s/25’s)
CFM Comp
Rest day/ROM WOD/Goat Day
