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CFW Weekly Update for January 26, 2020

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​CFW Weekly Update for January 26, 2020


Level Method Testing WEEK 1 this week!



Monday we TEST Deadlift.  Warmup is Squatting to a song and some Core prep for Deadlifts.   Deadlifts are TESTING OR Build to a Heavy 5 Rep.  Prep is a Running warm up.   Workout is 3 Rounds of Rowing and Burpees.   Extra Credit is Posterior Chain Mobility.                 

Tuesday we TEST Rings and N&C Endurance.  Warmup is the Cone Reaction Game & some Upper Body Mobility.  Rings is TESTING OR accumulate 30 Ring Muscleups in sets of 3-5 in 10 min..  Prep is Doubleunder Review & Practice.   Workout is TEST N&C Endurance OR 10 min of Ascending Unbroken Doubleunders with AMRAP Situps in remaining time.  Extra Credit is Arm & Scap Accessory followed by

Wednesday we TEST UB Push and UB/LB Endurance.  Warmup is Core engagement and UB/LB.  UB Push is TESTING OR Building to a heavy 3.  Prep is Deadlift Review & Prep.   Workout is TEST UB/LB Endurance OR 9 min of Deadlifts, HSPU, & Jumping Lunges.  Extra Credit is Flushing & Mobility.                 

Thursday we TEST API.  Warmup is Joint Circles and General movement prep.  Prep is API movement Review.   Workout is TEST API OR an API variation with slightly different movements.  Extra Credit is Upper Body Mobility.                 

Friday we TEST Front Squat and Kettlebell.  Warmup is a Partner Medball warm up.  Front Squat is TESTING OR Build to a heavy 5 Reps.  Prep is Glute Activation & Kb Snatch Review.   Workout is 40 sec on/20 sec off x 10 of Kb Snatch.  Extra Credit is Lower Body Flexibility.                 

Saturday is Makeup TESTING and TEST Flexibility.  Warmup is Partner with monostructural movements mixed with mobility.  Prep is a Quick Hang Power Clean Review.   Workout is a 20 min AMRAP of Hang Power Cleans, Box Jumps, Wallballs, & Running.  Finisher is TEST Flexibility OR Core/Mobility work.  Extra Credit is Arm Accessory and Sled work. Goal: Level Up.


Monday –  Full Body Cardio; DB burpee box jump overs, death by row/bike, pull-ups, wall balls

Tuesday –  Butt Camp; box squat jumps,DB frog pumps, bulgarian split squats, B-stance RDL, banded lateral squat walk

Wednesday –  Partner / Cardio / Abs; flutter kicks, leg raises, bicycles, sled drag, pullups, pushups, run, hanging knee raise, jump ropes, dead bugs

Thursday – Full body / Endurance; situps, DB snatch, step ups, H2H KB swings, pullups,

Friday –  Accessory Strength; burpees, box jumps, DB push press, jumping lunges, sledge hammers, BB yates row, single are DB thruster, plate halos, weighted dips

Saturday  Partner workout – row/bike/run, emtpy barbell/DB thrusters, toes to bar, box jump overs, devil’s press, rope climb/tire flip





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