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CFW Weekly Update for January 12, 2020

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CFW Weekly Update for January 12, 2020


If you haven’t checked out the new Level Method map.  Please do so and if you have any questions about it feel free to ask your coach about it.



Monday we have Bodybuilder → Power Output Workout.  Warmup is Press & Deadlift Prep.  Prep is Movement Review & Demo.   Workout is 4 sets of 10 Strict Press & Deadlift Building Weight then 4 sets of 12 ME Airbike.    Extra Credit is Aerobic Flush & Mobility.                 

Tuesday is Pullups and a Breathe & Burn Workout.  Warmup is Pullup & Squat Prep.  Pullups are Building to a Heavy 2 WtD Pullups.  Prep is Pistol Review & Practice.   Workout is 3 Rounds of L-Sit Pullups, Pistols, & Abmat Situps with a Row in Between Rounds.  Extra Credit is Mobility.                 

Wednesday it’s Weightlifting and a Breathe & Burn Workout.  Warmup is a 200m Run & Jog into Junkyard DogWeightlifting is Building to a Heavy Power Snatch + 3 OH Squats  Prep is Doubleunder Review.   Workout is Descending Reps of Power Snatch and Doubleunders.   Extra Credit is Shoulder & Glute Accessory. Goal: <12:00.

Thursday will be a Breathing Workout.  Warmup is General Movement Prep.  Prep is Movement Review & Demo.   Workout is 5 min of Row then Box Stepups then Bike/Ski/Run x 2Extra Credit is BB Accessory.Goal: 350+ Reps.

Friday is Front Squats and a Breathe & Burn Workout.  Warmup is Front Squat Prep.  Front Squat is Descending Reps Building in Weight.  Prep is Movement Review & Demo.   Workout is a 20 min AMRAP of Toes to Bar, KbS, & Wallballs.  Extra Credit is Aerobic Flushing.

Saturday is a Heavy Breathing Workout and a Core Finisher.  Warmup is Partner Movements.  Prep is Burpee & Rowing Review.   Workout is a 5 min AMRAP with a Row Buy-in then Burpees, Rest 2 min, then a 5 min AMRAP with a Run Buy-in then Jumping CtB, Rest 2 min, times 2Finisher is Plank & Tuckups.  Extra Credit is Tricep Accessory.


Monday –  Upper Body Strength; Dips, supinated pull-ups, farmer carry, decline push-ups, bicep curls, single arm OH carry

Tuesday –  Full Body / Cardio; ball slams, burpees, body builder burpees, shuttle runs, renegade rows, shoot throughs, push-ups

Wednesday –  Lower Body Strength; Back squat ladder, row/bike, deadlift ladder, skipping, DB snatch ladder, run

Thursday –  Partner; partner barbell log carry, Med ball juggle, box jumps, situps

Friday –  Endurance / Cardio; run/row/bike, bicycles, KB swings, pank knee to opposite elbows, DB snatch, suitcase deadlift, Russian twist, toes to bar 

Sunday – Partner workout a little pyramid Push, Pull, Lunges, Sit ups and Burpees





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