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CFW Weekly Update for February 2, 2020

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​CFW Weekly Update for February 2, 2020


This week is our second week of Level Method testing!

Next Sunday, February 9th is our Core Concepts Pelivc Health Seminar by Tanya Majnusz.



Monday we TEST UB Pull & Lactic Tolerance.  Warmup is with a Partner and a Medball.  UB Pull is Testing OR 10 min to Build to 5 Weighted Pullups.  Prep is TEST movement Review.   Workout is TEST Lactic Tolerance OR 3 Rounds of Burpee Over Bar & Thrusters.  Extra Credit is Flushing & Upper Body Mobility.                 

Tuesday we TEST UB Push & Squat Endurance, with an Optional Finisher.  Warmup is Squat and Overhead Mobility & Exercises.  UB Push is Testing OR Build to Heavy 3 Strict Press in 12 min.  Squat Endurance is TESTING OR Build to a Heavy 12 Back Squats in 12 minutes.  Finisher is 500m Row For Time.  Extra Credit is Quad & Shoulder Mobility.                 

Wednesday we TEST Weightlifting and Running.  Warmup is 3 rounds of 30 sec of Weightlifting specific movements.  Weightlifting is TEST OR Build to Heavy Power Clean + Hang Clean in 12 min.  Prep is a Running Warmup.   Workout is TEST Running OR a 12 min AMRAP of Running, Wallballs, & Burpee Box Jump Overs.  Extra Credit is Calf Mobility.                 

Thursday we TEST Front Squat and N&C Endurance.  Warmup is the Smack Game followed by Front Squat mobility combined with Dynamic Movements.  Front Squat is TESTING OR Build to a Heavy 5 Front Squats in 12 minutes.  Prep is Doubleunder Review & Practice.   Workout is TEST N&C Endurance OR 250 Doubleunders with Situps on every Break.  Extra Credit is Lower Body Mobility and OH Stability Work.                 

Friday we TEST Row and Flexibility.  Warmup is the Mirror Game and Active Mobility for Rowing.  Prep is Rowing Review.   Workout is TEST Row OR a 5k Run.  Finisher is TEST Flexibility OR Jefferson Curls & Seated Straddle.  Extra Credit is Glute & Arm Accessory.                 

Saturday is Make-up TESTING.  Warmup is a 400m Indian Run.  Prep is Movement Review.   Workout is Make-up TESTING OR  5, 1 min Stations for 3 rounds (API Style).  Extra Credit is Core & Arm Accessory.                 


Monday –  High Intensity; battle ropes, burpees, H2H KB swings, KB squat, skipping, DB push press, box jumps, DB floor press, run/row

Tuesday –  Lower Body / endurance /abs; Lunges, plank hold, row/bike, Ab hold/L sit, barbell glute bridges,

Wednesday –  Running / Cardio; thrusters, wall balls, Kb swings, running

Thursday – Upper body / Strength; seated Arnold press, Hammer curls, push-ups, pull-ups, bench press, bent over row

Friday –  Full Body / Cardio; running, agility ladder, high box jumps, DB snatch

Saturday – body builders, pushups, burden carry, rowing, sledge hammers, box jumps, pullups, air squats, shoulder press, abmat situps

Sunday – Deadlifts, KB swings, Step-ups, Split squats, Single arm row





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