CFW Weekly Update for November 24, 2019





This week we have Pistols on Monday, Half-kneeling Kb Press on Wednesday, Weightlifting on Thursday, and Sumo Deadlifts on Friday.

Monday we have Pistols and a Breathe & Burn Workout.  Warmup is Huddle Game & Pistol Prep.  Pistols are Building to a Heavy set of 3Prep is Movement Review & Doubleunder Practice.   Workout is 12 minutes with small sets of L-sits, Air Squats, & Doubleunders.  Extra Credit is Stretching. Goal: 7+ Rounds.

Tuesday is a Heavy Breathing → Full Body Burn Workout and a Core Finisher.  Warmup is 3:00 Monostructural followed by Core & Glute work.  Prep is American KbS Review.   Workout is Fast rounds of Burpees, American KbS, & Airbike with a 2 min Rest in between rounds.  Finisher is Partner Core work.  Extra Credit is Aerobic Flush & Glute Accessory. Goal: <20:00.

Wednesday it’s Half-kneeling Kb Press and a Muscular Burn Workout.  Warmup is Dynamic Mobility & Stability work.  Half-kneeling Kb Press is Accumulating Sets of 8Prep is Movement Review & Demo.   Workout is Ascending Reps of Ring Dips & Box Jumps into Descending Reps of TtB & Wallballs.  Extra Credit is Shoulder Girdle Mobility. Goal: <15:00.

Thursday will be Weightlifting and a Breathe & Burn Workout.  Warmup is an Indian Run & Weightlifting Prep.  Weightlifting is Building to a Heavy Power Clean + 3 Front Squats.  Prep is CtB Pullup Review.   Workout is 5 Rounds of 400m Run, Front Squats, & CtB Pullups.  Extra Credit is Lower Body Mobility. Goal: Finish.

Friday is Sumo Deadlift and a Breathe & Brace Workout.  Warmup is Core Prep & Mobility.  Sumo Deadlift is Building to a Heavy 5 Reps.  Prep is Movement Review.   Workout is Heavy Unbroken Sets of Deadlifts, Hang Power Cleans, & Push Press for 15 minutes.  Extra Credit is Core Accessory.  Goal: 10+ Rounds.

Saturday is a Muscular Burn → Heavy Breathing Workout and a Core Finisher.  Warmup is Smack & Dynamic Mobility.  Prep is OH Squat Review.   Workout is In Partners Accumulating Abmat Situps, Pushups, & OH Squats with a Run Buy-out.  Finisher is Tabata Russian Twists.  Extra Credit is Arm Accessory. Goal: <20:00.


Monday –  Full body; Bike, pushups, pullups, run/row

Tuesday –  Butt Camp; Back squats, lunges, suitcase carry

Wednesday –  Partner Workout; Overhead hold, Ab hold, running, plank, archer hold, tire drag, Zercher hold, wall sit, rowing, dead hang, ATG squat hold

Thursday – Accessory / Cardio / Strength; Partner med ball situps, DB bench press, pull up negatives, box jumps, rowling, sledge hammers, banded white guy dance, tire flips, seated rope tire pull

Friday –  Long workout; chin ups, DB press, lunges, running, KB swing, situps, mountain climbers

Saturday – running, back step lunge, slam ball, pushup, abmat situps, wall balls, KB swings, pullups