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CFW Weekly Update for August 11, 2019

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CFW Weekly Update for August 11, 2019

NEWS

Free Qigong & Bagua Workshop Monday August 12th at 11am with Kelly & Kellie. You don’t want to miss this! Register here and feel free to bring friends and family.

PROGRAMMING

CF60

This week we have a Weightlifting Complex on Monday, Weighted Pullups on Tuesday, Deadlifts on Thursday, and Front Squats on Saturday.  You’ll have lots of opportunities to Level Up this week including Pullups on Tuesday, Skipping on Wednesday, Deadlifts on Thursday, Front Squats on Saturday.

Monday is Weightlifting and a Breathe & Burn Workout.  Warmup is the Huddle Game and in remaining time a barbell complex.  Weightlifting is a complex —  with Deadlifts, Hang Power Cleans, and a Jerk.  Prep is a pacing review.   Workout is a Classic Hero workout “DT” with a quick 5 rounds of Barbell workout.  Extra Credit is Lower Body mobility. Goal is <10:00.

Tuesday is Pullups and a Breathe & Burn Workout.  Warmup is is rotating through 4 movements for 30 sec each.  Pullups are Building to a heavy 2Prep is Rope Climb and Pistol Review.   Workout is descending reps of Rope Climbs and Pistols with a run in between.  Extra Credit is Aerobic Flushing. Goal is <12:00.

Wednesday is a Burn & Breathe Workout and a Core & Tricep Finisher.  Warmup is Alternating monostructural movement with Core, Leg, and Pushing specific movement.  Prep is Toes to Bar Review and Practice.   Workout is One Minute intervals alternating between demanding Aerobic and Stamina movements.  Finisher is Tricep and Core Rotation focused.  Extra Credit is Shoulder Girdle Mobility.  Goal is 350+ Reps.

 Thursday is Deadlifts and a Breathe & Brace Workout.  Warmup is Hot Potato and in remaining time Reverse Lunges and Bird Dogs.  Deadlifts are Building to a heavy cluster set of “1.1.1”.   Prep is Turkish Getup Review.   Workout is 18 minutes of Sled Push, Kb Suitcase Carry, and Turkish Getups.   Extra Credit is Arms. Goal is 3+ Rounds.

Friday is a Breathe & Burn Workout and a Core Finisher.  Warmup is 3 Partner Medball movements and Box Jump Prep.  Prep is CTB/Kipping Pullup Review and Practice.   Workout is 12 short rounds of CTB Pullups, Box Jumps, and Wallballs.  Finisher is Core with 30 sec of 3 movements for 5 rounds.  Extra Credit is Flushing and Mobility. Goal is <20:00.

Saturday is Front Squats and a Partner Workout.  Warmup starts with Core and Mobility work and moves to Front Squat prep.  Front Squats are building to a heavy 3.  Prep is Power Clean progressions.   Workout is an AMRAP of Power Cleans and Thrusters with Synchronized Burpees in between.  Extra Credit is Posterior Chain Accessory. Goal is 2+ Rounds

Sunday is make up day, or test Level Method Deadlift, Neuro & Core, Or Running.

 

CF45 

Monday –  HIIT / Bench Press; AAB, Push press, Wall ball, KB swings, Battle rope


Tuesday – Butt Camp / Abs / Cardio; DB step ups left leg, Russian twists, DB step ups right leg,Crunches, DB squats, Leg raises, DB lunges, Mountain climbers, DB snatch, thrusters, burpees


Wednesday – Cardio / Cardio; running, rowing & biking


Thursday –  Pull up str / Bro Camp; Tricep kick backs, Arnold press, Crab crawl, External torque bicep curls (both arms at the same time), Internal torque bicep curls (each arm), Bear crawl, Pull ups, Pushups, Leg lifts


Friday –  Full Body Cardio…

 

 

 

 

 

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