Happy Sunday, CFF fam!
The first week of the month is in the books, and what a week it was! We kicked off April with a bang by maxing out our Olympic lifts, officially starting our 7-week strength cycle. We’ve set the stage for some serious progress, and we’re excited to see how each of you will grow in your strength over the coming weeks.
This week’s Oly and extra credit days will focus on a lift to complement the Olympic movements and keep building that strength foundation. These technique days are key to improving your overall Olympic lifts, and we’re here to help you get stronger every week!
And, as always, we love a good benchmark. This week, we’re tackling the classic “Fight Gone Bad.” It’s the perfect opportunity to test how far we’ve come since our Phase I test back in January. Time to see how much we’ve improved and push ourselves to new limits!
Upcoming CFF Health Seminar – Save the Date!
We’re also gearing up for our CFF Health Seminar on Saturday, April 26th. This is a free event for all members, packed with valuable insights from guest speakers who will be sharing actionable tools to improve your health both inside and outside the gym. From nutrition tips to mindset strategies, it’s a full day of wellness you won’t want to miss. Please note, there will be no Saturday class or open gym on this date, so be sure to RSVP if you’re planning to attend!
As always, let’s keep the momentum going into the next week. We’re so proud of everyone’s hard work, and we can’t wait to see even more progress. Let’s get after it! See you all in the gym!
WORKOUT FOR THE WEEK:
MONDAY
STRENGTH – ALL
Snatch
3×3 @RPE 6
3×2 @RPE 7
2×1 @RPE 8
(Score is Weight)
Week 2 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
AMRAP x 9 MINUTES
10/8 Cal Bike (8/6 Echo)
4 Alt. DB Devils Press (50/35)*
*Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 9 MINUTES
8/6 Cal Bike (6/5 Echo)
4 Alt. DB Devils Press (35/20)*
*Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Snatch Pulls
3×3 (95%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) Kipping Skill*
EMOM x 10 MINUTES
2-5 Toes to Bar
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
TUESDAY
BENCHMARK WORKOUT – PERFORMANCE
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
BENCHMARK WORKOUT – FITNESS
“FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
WEDNESDAY
STRENGTH – ALL
5×5* Squat
*Keep weight Moderate+ across all Sets. Option for Front Squat or Overhead Squat.
(Score is Weight)
NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
12 Back Rack Alt. Lunges (115/75)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
12 Back Rack Alt. Lunges (75/55)
18 Up-Downs
24 Sit-Ups
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Snatch Grip Deficit Deadlifts*
3×5 (95%)
2×5 (100%)
1×5 (110%)
*Push two 45lb plates together and stand on top to complete reps. This will extend the range of motion.
(Score is Weight)
2.) Kipping Skill
EMOM x 10 MINUTES
2 Beat Kip Swings*
+ 1 Kip Swing
+ 1-2 Kipping Pull-Ups**
*Pause in the Arch position & in the Hollow Position for :01. Use this as a primer for tomorrow’s Kipping Pull-Ups.
**Option for Chest to Bars.
THURSDAY
SKILL – PERFORMANCE
EMOM x 6 MINUTES
1 Pull-Up
+ 1 Chest to Bar
+ 1 Pull-Up
+ 1 Chest to Bar
SKILL – FITNESS
EMOM x 6 MINUTES
1 Kip Swing
+ 1 Half Pull-Up
+ 1 Kip Swing
+ 1 Half Pull-Up
WORKOUT – PERFORMANCE
10 ROUNDS FOR TIME
5 Handstand Push-Ups
10 Pull-Ups*
30 Double Unders
*Option for Chest to Bars.
(Score is Time)
WORKOUT – FITNESS
10 ROUNDS FOR TIME
5 DB Push Press (35/20)
10 Ring Rows*
60 Single Unders
*Option for Jumping Pull-Ups.
(Score is Time)
FRIDAY
STRENGTH – ALL
Clean and Jerk (2 x 1)
3×3 @RPE 6
3×2 @RPE 7
2×1 @RPE 8
(Score is Weight)
Week 2 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
EMOM x 12 MINUTES*
2 Power Cleans
+ 2 Front Squats
+ 2 Shoulder to Overhead
*Weight Options…
(175/125)
(185/135)
(205/145)
(Score is Weight)
WORKOUT – FITNESS
EMOM x 12 MINUTES*
2 Power Cleans
+ 2 Front Squats
+ 2 Shoulder to Overhead
*Weight Options…
(115/75)
(135/95)
(155/105)
(Score is Weight)
EXTRA CREDIT – ALL
1.) Clean Pulls*
3×3 (95%)
*Based off 1RM Clean & Jerk.
(Score is Weight)
2.) Lat Recovery + Prep
2-3 SETS
12-15 SLOW Supinated Band Pull-Aparts
12-15 Straight Arm Banded Lat Push-Downs
:45/:45 PVC Flagpole Stretch*
1:30/1:30 Foam Roll Lats
*Flagpole PVC in front of you and walk back until arms are straight. Gently sit head through arms and reach chin towards the ground. This should be felt through the lats.
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME
400m Run
40 Burpees over DBs
80 DB Floor Press (Athlete’s Choice)
80 Toes to Bar or Toes to Something
800m Run
20 Burpees over DBs
40 DB Floor Press
40 Toes to Bar or Toes to Something
400m Run
*P1 & P2 will complete runs together. Split all other reps as needed with P1 working and P2 resting.
(Score is Time)
