Monday
CFM Life
Weighted Lunges
Workout Definition:
E2MOM x 6 sets
100 ft lunge with barbell on back (95/65)
“Hit and Run”
Workout Definition
3 Rounds: (20 min time cap)
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
If short on dumbbells, use a barbell for snatches and front squats (95/65)
CFM Comp
Stamina Squats
Workout Definition
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 75% of Rep Max Back Squat
“Hit and Run” – same as above
Tuesday
CFM Life
Bench Press
Workout Definition
Build to Heavy Set of 3
E2MOM x 6 sets
Set 1 light weight x 10 reps
Set 2 moderate weight x 8 reps
Set 3 heavier weight x 6 reps
Set 4, 5, & 6 build to heaviest set of 3
“Swole Cycle”
Workout Definition
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Row Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Gymnastic Focus
Workout Definition
Gymnastic Focus Work
Workout Definition
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
*Every Break: 150 Meter Row
“Swole Cycle” – same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Power Clean
Workout Definition
Build to Heavy 3-Position Power Clean
“Pockets, Knees, Floor”
E2MOM x 8 sets
“IHOP”
Workout Definition
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
For those that do not have Dubs, 90 singles or 60 jumps with double tap to the side of the thighs (without rope)
CFM Comp
Barbell Cycling
Workout Definition
Barbell Cycling
Workout Definition
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
“IHOP” – same as above
Thursday
CFM Life
Wreck Trek”
Workout Definition
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Weighted Run (50/35)
15 Wallballs (30/20)
200 Meter Run
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.
Note: Due to mechanical issues with the indoor pool, we will be swimming in the outdoor pool until further notice.
ROM WOD
Goat Day
CFM FastFit
TBA
Friday
CFM Life
Deadlift
Workout Definition
E2MOM x 6 sets
Set 1 3 Reps @ moderate weight
Set 2 1 Rep @ heavy weight
Set 3 3 Reps @ same weight as set 2
Set 4 1 Rep @ heavier weight than set 3
Set 5 3 Reps @ same weight as Set 4
Set 6 1 Rep @ heaviest weight of the day
“Hangnail”
Workout Definition
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
Perform 5 C&J’s on each side before switching arms
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Deadlift
Workout Definition
E2MOM x 6 sets
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85
“Hangnail” – same as above
Saturday
“Chips Ahoy”
Workout Definition
For Time: (45 min time cap)
2 person team
60 Chest to Bar Pull-ups
400 Meter Run
30 Overhead Squats (135/95)
800 Meter Run
30 Overhead Squats (135/95)
400 Meter Run
60 Chest to Bar Pull-Ups
Partners run together
Reps can be petitioned as determined by team
Sunday
CFM Life
“Russian Roulette”
Workout Definition
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders
CFM Comp
Rest day/ROM WOD/Goat Day
