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09/22/2019

CFM2 – Strength Gains

Compare to May 5th!!

Deadlift Warm-up (No Measure)

Deadlift Warm Up

Line Drills

Toe Walk

Heel Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Floor Scrapers

Solider Kicks

Walkouts

3 Air Squats + Broad Jump

15 KB Swings

15 KB Deadlifts

Empty Barbells

15 Hang Position Deadlifts

10 Full Deadlifts
-then-

10 PVC Pass Throughs

10 R Arm Above head PVC Pass Throughs

10 L Arm Above head PVC Pass Throughs

15 Band Breaks

15 Push Ups

Deadlift (15 Minute to EST 3RM)

2×3 @65%

2×3 @75%

1×3@85%

-then-

Start hitting 3RMs!

Bench Press (15 Minute to EST 1RM)

2×5 @65%

2×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Front Squat ((15 Minutes to EST 1RM))

2×5 @65%

2×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Sunday
09/15/2019

CFM2 – Strength Gains

Compare to May 5th

Dynamic Mobility (No Measure)

Butt Kicks

High Knees

Lunges with trail leg hug

Shuffle

Karaoke

Skip Height

Toy Soliders

Inch Worm

Finish with Downward Dog

-ankle/calf stretch

-10 Air Squats
1:00 Spidermans R

1:00 Spidermans L

-then-

10 PVC Pass Throughs

10 R Arm Above head PVC Pass Throughs

10 L Arm Above head PVC Pass Throughs

30 sec Couch Stretch Right

30 sec Couch Stretch Left

15 Push Ups

10 Barbell Back Squats

10 Barbell Shoulder Press

Back Squat (20 Minute to EST 1RM )

Complete warm up sets:

2×5 @65%

2×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Shoulder Press (20 Minute to EST 1RM)

1×5 @65%

1×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Sunday
09/15/2019

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Bike

Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps

Sunday
09/12/2019

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

5 ROUNDS

:30 Row Fast

:30 Row Easy

-then-

DB Warm Ups

3 Rounds of:

:15sec DB Deadlift

:15sec DB Hang Clean

:15sec DB Front Squat

:15sec DB Push Press

Workout

Metcon (6 Rounds for reps)

6 Rounds of a 5:00 AMRAP:

200m Run

10 DB Devil’s Press

Max Burpees to 6in target in remainder of 5 mins.

*Score only total burpees completed. Start the next round with the run at minutes 5, 10, 15, 20, 25, 30

Warm-up (No Measure)

3 SETS

10 Rower Pike Ups

15 Glute Bridge Ups + :45 Glute Bridge Hold

20 Hallow Body Flutter Kicks

Thursday
09/10/2019

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Flow Slow Through Each…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight)

Immediately Into…

10 Tempo Good Morning (20×1)

30 Mountain Climbers +5/5 Single Arm Ring Row

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank + 5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups + 5/5 Single Arm Ring Row

10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

Tuesday
09/9/2019

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Jog

5/5 Single Arm DB Front Squats

5 Tall Planks to Down Dog

5/5 Single Arm DB Push Press

5/5 Moose Antlers

5/5 Single Arm DB Thrusters

Workout

A: Metcon (6 Rounds for reps)

EVERY 3:00 FOR 6 SETS

300m Run

Then Max Reps of…

Sets 1 & 4 – Max DB Front Squats

Sets 2 & 5 – Max DB Push Press

Sets 3 & 6 – Max DB Thrusters

Following this metcon take a 5 minute rest and move onto part B.

Metcon (AMRAP – Reps)

Air Bike Intervals

6 Rounds of:

30sec ME, 30sec slow bike

Score = total cals

Metcon (No Measure)

“Warm Down”

3 SETS

50 Russian Twists

1:00 Plank Hold

-Rest :30 b/t Sets-

Monday
09/8/2019

CFM2 – Strength Gains

Front Squat Warm Up (No Measure)

3 Rounds of

15 Seconds of Hallow Body Hold

15 Seconds of High Knees

15 Seconds of PVC Front Squats

15 Seconds of 10lb Plate Ground to Overhead

15 Seconds of 10lb Plate Squat Punches Hold Squat The Full 15 Seconds

15 Seconds of Squat Movements

Mobility

1:00 R & L Lax Ball Glute Smash

1:00 Active Spidermans

Barbell Warmup

10 Hi Hang Muscle Cleans

10 Front Squats

Focus on bracing mid-line/core, and keeping eyes & chest up & elbows coming out of the bottom of the squat. We are looking for speed coming out of the hole.

Front Squat (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

Bulgarian Elevated Split Lunges (3 x 6R/6L)

*After each set complete 3×15 Strict Toes to Bar (Keep legs straight and bring feet as high as possible. Dont worry about actually touching the bar unless its possible to do without a kip.)

Warm-Down:

Wall Sit 3x 60 Sec Hold

*Rest 60 sec between sets

-then-

1:00 Couch Stretch R/L

Foam Roll Quads & Hips

Sunday
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