CFW Weekly Update for March 15, 2020
Monday we have Power Cleans and a Muscular Burn Workout. Warmup is Joint Circles & Weightlifting Prep. Power Cleans are Building to a Heavy 3 Reps. Prep is Single-arm KbS Review. Workout is Two Alt. Tabatas with a 2 min Rest in between. Extra Credit is Aerobic Flush & Mobility. Goal: 150+ Reps.
Tuesday is a Heavy Breathing Workout and Core Accessory. Warmup is Rowling. Prep is Movement Review & Demo. Workout is Partner Cal Row into Cal Bike with a Farmers Carry for the Idle Partner. Finisher is Rotational Core Work. Extra Credit is Calf & Core Mobility. Goal: <30:00.
Wednesday it’s Front Squats and a Muscular Burn Workout. Warmup is Front Squat Prep. Front Squats are Building to a Heavy Set of 8 Reps. Prep is Movement Review & Demo. Workout is 4-7 Sets of Strict TtB, Press, & Front step Lunges. Extra Credit is Mobility & Stretching.
Thursday will be a Heavy Breathing Workout and Hip/Knee Accessory. Warmup is Musical PVC Pipes. Prep is Doubleunder Review & Practice. Workout is 25 minutes with Wallballs, Box Jumps, American KbS, & Doubleunders. Finisher is Hip/Knee Accessory. Extra Credit is Bicep & Glute BB. Goal: 9+ Rounds.
Friday is Deadlift and a Full Body Burn Workout. Warmup is Deadlift Prep. Deadlift is Week 3 of the Progression, Building sets of 5. Prep is Hang Power Clean & CtB Pullup Review. Workout is Descending Reps of HpC, CtB Pullups, & Burpees over Bar. Extra Credit is Aerobic Flush. Goal: <6:00.
Saturday is a Heavy Breathing → Muscular Burn Workout and a Shoulder Accessory Finisher. Warmup is Indian Run into General Movement Prep. Prep is HSPU Review & Prep. Workout is a Run Buy-in into a HSPU, Front Squat, & GHD Situps. Finisher is Shoulder Accessory. Extra Credit is Core Accessory.
Monday – pullups, max box jumps, farmer carry, crunches, hammer curls, dips
Tuesday – jumping pullups, push ups, rowing, strict press, kb swings, sit ups
Wednesday – bench press, walking lunge, deadlifts, pillar planks, single leg box squats
Thursday – leg raises, KB squat, KB goblet squat, pullup, squat, pushups, toes to bar, wall balls, plate snatch, DB deadlift, DB hang, DB press
Friday – burpees, box jumps, sledge hammers, jumping lunges, burden carry, curl to press, DB squats, row, alternating single arm devils press
Saturday – med ball carry, wall balls, rope climbs
Sunday – push press, skipping, squats, bench press