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CFW Weekly Update for January 5, 2020

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CFW Weekly Update for January 5, 2020


We will be starting the new level method 2.0  The new map will be up soon and we will be testing starting Jan. 20th.



This week we have Sumo Deadlifts on Monday, Floor Press & Row on Thursday, & Front Squats on Saturday.

Monday we have Sumo Deadlifts and a Full Body Burn Workout.  Warmup is Aerobic with a Stretch then Sumo Deadlift Prep.  Sumo Deadlifts are Building to a Heavy Set of 5Prep is Clean Progressions.   Workout is Descending Reps of Hang Power Cleans and Burpees over Bar.  Extra Credit is Aerobic Flush and Stretching.                     

Tuesday is Gymnastics, Balance, & Coordination and a Bodybuilding Workout.  Warmup is Mailman. G, B & C is skill-based consisting of Handstand Practice into Core & Balance Work into Doubleunder.  Prep is Movement Review & Demo.   Workout is Sets of Lunges, B-Stance RDLs and Ring Rows.  Extra Credit is Tricep Accessory.  

Wednesday it’s a Breathe & Burn Workout and Posterior Accessory Finisher.  Warmup is Mixed Movement Prep.  Prep is Movement Review & Demo.   Workout is 4 Rounds with a Bike/Ski/Row Buy-in into a 2 min AMRAP with 2:00 Rest between Rounds.  Finisher is Glute Accessory Work.  Extra Credit is Mobility.             

 Thursday will be Floor Press & Row and a Breathe & Burn Workout.  Warmup is Floor Press & Row Prep.  Floor Press & Row is Building Sets of 8 FP Supersetted with 10 Ring Rows.  Prep is Ring Dip & Pullup Review.   Workout is 18 min of Ring Dips, Pullups, & Situps Finishing with a 50m Shuttle Run.  Extra Credit is Aerobic Flushing & Stretching.                     

Friday is a Heavy Breathing → Breathe & Burn Workout.  Warmup is 400m Indian Run into General Movement Prep.  Prep is Doubleunder & Kb Snatch Practice.   Workout is a 2k Row into a Pyramid Rep Scheme of Unbr. Doubleunders into 100 Kb Snatches.  Extra Credit is Lower Body Prehab.                     

Saturday is Front Squats and a Breathe & Burn Workout.  Warmup is Hot Potato then Front Squat Prep.  Front Squats are Building Sets of 5Prep is Clean Progressions.   Workout is 10 min starting with 3 rounds of Jumping Lunges, HSPU, & Power Cleans then AMRAP Thrusters in Remaining Time.  Extra Credit is Mobility.    


Monday –  Running / Cardio; wall balls, run/row, pull-ups, ab hold

Tuesday –  Bro Camp (upper body); bench press, weighted plank, back squats, farmer carry hold 

Wednesday –  Full body cardio; box jumps, jump ropes, calories, bodybuilders, DB push press, run/row

Thursday – Butt Camp; skipping, DB step up, DB squats, situps, jumping lunges

Friday –  Partner workout; row/bike, sled drag, burpees, pullups, pushups, air squats, 

Saturday – Full Body

Sunday – Push/Pull Cordio






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