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CFW Weekly Update for January 19, 2020

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CFW Weekly Update for January 19, 2020





This week we have Push Jerks on Monday and Front Squats on Saturday

Monday we have Push Jerks and a Breathe & Burn (Leg, Lat)  Workout.  Warmup is Push Jerk Prep.  Push Jerks are Building to a Heavy 3 Reps.  Prep is CtB Pullup Review & Practice.   Workout is 3 Rounds of Air Squats, Burpees, & CtB Pullups.  Extra Credit is Aerobic Flushing. Goal: <12:00.

Tuesday is a Breathe & Burn (Core, Shoulder) Workout.  Warmup is General Movement Prep.  Prep is Rowing Review & Practice.   Workout is two 4 min AMRAPs with a 1 min Rest in between x 3Extra Credit is Mobility. Goal: 300+ Reps.

Wednesday it’s Mixed System (Trap, Lat, Core) Workout.  Warmup is Clean & Pullup Prep.  Prep is Clean Progressions.   Workout is 5 Heavy Hang Power Cleans into a 1:00 WtD Plank then 5 WtD Pullups into 1:00 DUs with a 1:30 Rest in between for 5 Sets.  Extra Credit is Bicep Accessory.                 

Thursday will be a Muscular Burn (Pec/Tri, Core, Low Back) Workout and a Lower Body Prehab Finisher.  Warmup is MailmanPrep is Review & Demo all movements.   Workout is High Rep Strict Movements with a Handstand Walk at the end of each round for 25 minutes.  Finisher is Lower Body Prehab.  Extra Credit is Aerobic Flushing & Mobility. Goal: 4+ Rounds.

Friday is a Breathe & Burn (Shoulder) workout and a Core Finisher.  Warmup is Toss Your Lunch with Push Press Prep in remaining time.  Prep is Push Press Review.   Workout is Descending Reps of Push Press with a Run in between sets.  Finisher is Half TGU & Side Planks.  Extra Credit is Tricep Accessory.Goal: <16:00.

Saturday is Front Squats and a Muscular Burn (Leg/Glute) → Heavy Breathing  Workout.  Warmup is Tabata Row or Airbike then Tabata Front Step Lunges & Bodybuilders.   Front Squat is Build to a Heavy 3 Reps with a 2s pause.  Prep is Movement Review & Demo.   Workout is 40s/20s of Goblet Squats, Row, Goblet Lunges, & Airbike/Ski for 4 Rounds.   Extra Credit is Aerobic Flushing & Mobility.


Monday –  Sprints / Strength / Accessory; sprint, L-sit, bench press, ring row scap squeeze

Tuesday –  HIIT; burpee over box, jumping pull-ups, rowing, hang clean, push press, skipping, mountain climbers, bike

Wednesday –  Lower Body / Abs;  farmer carry, DB lunge, OH carry, knee raises, box jumps, sit-ups, step ups,

Thursday –  Running / Cardio; burpees, wall balls, hang snatches, bicycles, flutter kicks, sit-ups

Friday –  Upper body / Strength; single arm DB press, high box jumps, back squats, seated concentration curl, hip dips, KB gunslinger

Saturday – row/bike, wall balls, pullups, sit-ups, DB snatch, DB bicep curls, DB shoulder press





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