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 3. Prep 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 8. Prep 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