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CFW Weekly Update for March 1, 2020

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​CFW Weekly Update for March 1, 2020



​This week we have Pullups on Monday, Overhead Squats on Thursday, and We start a Deadlift Progression on Friday.

Monday we have Pullups and a Breathe & Burn Workout.  Warmup is Squat Mobility & General Movement Prep.  Pullups are Building sets of 8Prep is CtB Pullups Practice.   Workout is 14 minutes of Front Squats, CtB Pullups, & a Run.  Extra Credit is Quad & Lat Mobility.Goal: 4+ Rounds.

Tuesday is a Breathe & Burn Workout and a Core Finisher.  Warmup is Tabata Row or Bodybuilders & General Movement Prep.  Prep is Row & Airbike Review.   Workout is two 10 min AMRAPswith a 5 min Rest in between, the first has a Row Buy-in with Wallballs in remaining time and the second an Airbike Buy-in with Burpees in Remaining time.  Finisher is Core Accessory Work.  Extra Credit is Arms Bodybuilding.Goal: 30+ Reps.

Wednesday it’s Muscleups & Elec. and a Full Body Burn Workout.  Warmup is Muscleup and KbS Prep.  Finisher is Sets of Strict MU, High Box Jumps, & Heavy KbS.  Prep is Movement Review.   Workout is One Round of Db Snatch & Jumping CtB Pullups.  Extra Credit is Aerobic Flushing & Stretching. Goal: <5:00.

Thursday will be Overhead Squats and a Breathe & Burn Workout.  Warmup is Overhead Squat Prep.  Overhead Squats are Building to a Heavy 5 Reps.  Prep is Toes to Bar Review & Practice.   Workout is 3 min Intervals of OH Squats & TtB with increasing Reps each Interval.  Extra Credit is Pec & Shoulder Mobility.Goal: <9:00.

Friday is Deadlift and a Breathe & Burn Workout.  Warmup is Hot PotatoDeadlift is Building Sets of 10Prep is Movement Demo & Review.   Workout is 1:00 intervals with a 1:00 rest in between of Doubleunders, Goblet Squats, & GHD Situps.  Extra Credit is Aerobic Flushing & Hip Mobility.  Goal: 350+ Reps.

Saturday is a Breathe & Burn Workout.  Warmup is General Movement Prep with a Partner.  Prep is Rope Climb Review & Practice.   Workout is In Partners with One Partner working while the other Skips. Extra Credit is Core Accessory.Goal: 8+ Rounds.


Monday –  run, squats, body builders, mountain climbers

Tuesday – DB bench press, BB curls, DB strict press, supinated ring rows, farmer carry, row, skipping

Wednesday – push ups, banded knee hip thrusts, shoulder shrugs, single leg hip thrusts, DB thrusters, jumping lunges, banded wall sit abductions, bear crawl, lunge,pinch grip carry, squat broad jump, overhead carry, walking single leg deadlift, crab crawl

Thursday – back squats, bulgarian split squat, sumo squat, calf raises

Friday – thrusters, wall balls, toes to bar, situps, plate snatches, DB snatch, DB step ups, box jumps, ring rows, row, bike, sled push, sled pull, rope climb, Dball over shoulder

Saturday – run, burpees, russian twist, burden run, jumping lunges, skipping





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