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CFW Weekly Update for February 9, 2020

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​​CFW Weekly Update for February 9, 2020


This week is the LAST week of our Level Method Testing Period!

If anyone is interested in trying to upgrade specif levels and want individual help with a PT coach or just want to sit down and set some goals please feel free to book a goal review. 



Monday we TEST Squat Endurance & Kettlebell.  Warmup is 8 minutes of Hip/Glute Prep Followed by 2 rounds of Core Engagement.  Squat Endurance is TESTING OR Building Back Squat sets in 12 min.  Prep is Kettlebell Movement Review.   Workout is Kettlebell TEST OR 3 Rounds of Kettlebell Snatches & Burpee Pullups.  Extra Credit is Core Work & Glute Mobility.                 

Tuesday is TEST API.  Warmup is Joint Circles & Squat Mobility.  Prep is Movement Review.   Workout is Test API OR a 17 min Partner workout with a Rowing Buy-In & an Ascending reps AMRAP.  Extra Credit is Shoulder Stability Work & Ab Mobility.                 

Wednesday we Test Deadlift & UB/LB Endurance.  Warmup is Glute & Core Prep.  Deadlift is Testing OR Build to a Heavy 5 in 15 minutes.  Prep is Movement Review.   Workout is Testing UB/LB Endurance OR a 10 min AMRAP of Push Press & Reverse Step Lunges.  Extra Credit is Flushing & Mobility.                 

Thursday we Test Rings & Row.  Warmup is Press & Lower Body Prep mixed with Singleunders.  Rings are Testing OR 10 minutes to build to a Heavy 3 Weighted Ring Dips.  Prep is Rowing Review.   Workout is Test Rowing OR a 20 min AMRAP with Doubleunders, Airbike, Box Stepups  & Wallballs. Extra Credit is Core Accessory.

Friday we Test UB Pull & Lactic Tolerance.  Warmup is Squat and Shoulder Girdle Prep.  UB Pull is Testing OR Build to a Heavy 3 Weighted Chinups in 10 min.  Prep is Movement Review.   Workout is Test Lactic Tolerance OR Thrusters, Barfacing Burpees, & CTB Pullups for 3 Descending Rounds.  Extra Credit is Flushing and Upper Body Mobility.

Saturday is Make-up Testing & Test Flexibility.  Warmup is Partner Full Body Prep.  Prep is Medball Clean Review.   Workout is in Partners for 25 minutes with Medball Cleans, Stepups, & a Run.  Finisher is Test Flexibility OR 1:00 Mobility Stations.  Extra Credit is Shoulder Prehab.


Monday –  back squats, banded hip thrusts, step down lunges

Tuesday – Team/partner run/row, farmer hold, weighted plank, glute bridge hold

Wednesday – DB snatch, pushups, max squats, lunge wall balls, run/row/bike, pullups

Thursday – tough ring rows/weighted pullups, row/bike, D ball over shoulder,DB bench press, med ball bench v up, seated rope pullup, high box jumps, sledge hammers, skipping, side plank

Friday – bow jumps, DB push press, burpees, squat hops, flutter kicks, bicycles, toe touches

Sunday – Anti-rotation upper body pull and lower body push, wall balls, DB snatches and sit ups





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