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CFW Weekly Update for March 8, 2020

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​CFW Weekly Update for March 8, 2020



​This week we have Press on Tuesday, Deadlift (Week 2 of the Progression) on Thursday, and Snatch Balance on Saturday.

Monday we have a Breathe & Burn Workout and Core Accessory.  Warmup is a Barbell Complex with Singleunders.  Prep is Clean Progressions.   Workout is 2 min AMRAPs with a 1 min Rest after each x 6.  Finisher is Core Accessory.  Extra Credit is Aerobic Flush & Mobility. Goal: 140+ Reps.

Tuesday is Press and a Bodybuilding → Power Output Workout.  Warmup is Shoulder Girdle Prep.  Press is Building to a Heavy 5 Reps.  Prep is Lat Warmup & Movement Demo.   Workout is AMRAP Chinups into 20 sec Airbike with a 2:00-3:00 Rest for 4-5 Rounds.  Extra Credit is Aerobic Flush & Mobility.Goal: 65+ Reps/Cals.

Wednesday it’s a Breathe & Burn Workout and Hip/Glute Accessory.  Warmup is Crabby CollectorPrep is Toes to Bar & Doubleunder Review.   Workout is Descending Reps of Toes to Bar, Wallballs, & Doubleunders.  Finisher is Hip/Glute Accessory.  Extra Credit is Upper Body Bodybuilding.  Goal: <18:00.

Thursday will be Deadlifts and a Mixed Energy System Workout.  Warmup is General Movement Prep.  Deadlifts are Building Sets of 8 Heavier than last week (Week 2 of progression)Prep is Movement Review & Practice.   Workout is Four 5 min AMRAPS, all very different.  Extra Credit is Aerobic Base Work. Goal: 70+ Cals.

Friday is a Breathe & Burn Workout and Shoulder Accessory.  Warmup is General Movement Prep.  Prep is Ring Dip & Kb Front Squat Review.   Workout is Descending Reps of Ring Dips & Kb Front Squats.  Finisher is Shoulder Accessory.  Extra Credit is Upper Body Mobility.  Goal: <15:00.

Saturday is Snatch Balance and a Breathe & Burn Workout.  Warmup is Snatch Balance Prep.  Snatch Balance is Building to a Heavy Snatch Balance + 2 OH Squats.  Prep is Snatch Progressions.   Workout is Hang Power Snatch & Pullups with a Run in between for 12 minutes.  Extra Credit is Core Work.  Goal: 3+ Rounds.


Monday –  Running / Cardio; row, sled pull, tire flips, sled pull, ball over shoulder, yoke carry, skipping

Tuesday – DB Clean ladder  / Upper-body; pushups, KB deadlift, pull-up, goblet squat

Wednesday – Full body / Cardio; bike, row, shuttle run

Thursday – Leg / Abs; back squats, lunge, farmer carry, barbell hip thrusts, cossack squats + pivot, barbell rollout, bar over burpees

Friday –  10 Stations; row/bike, run, burpees, skipping,

Saturday – DB snatch, run, box step ups or jumps, bicycles, hollow rocks or hollow hold

Sunday – Planks, renagade rows, pressing, Kb swing, push press, skipping





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