Happy Sunday gym fam, we hope everyone had a great weekend and enjoyed the warm weather today🌞🏓.
The 2024 Shrimp Festival Parade will be on Thursday, May 2nd🦐. This year’s theme is “Peace, Love, & Shrimp.” If anyone would like to volunteer to help decorate the float, donate candy, or join us by walking the parade please let us know! Let’s represent CFF💪.
We are heading into week two of our volume strength cycle, going slightly heavier than last week in the overhead/front squats, bench press, and deadlift🏋️. This week we’ll see classic benchmark “Annie,” on Tuesday and some snatch work on Friday. We’ll also see some more strict HSPU work🔥. Let’s get after it!
Workouts for the Week:
Monday
Strength – Performance
Overhead Squat
3×8*
Strength – Fitness
Front Squat
3×8*
Workout – Performance
EVERY 2:00 x 5 SETS
20/15 Cal Row
3 Front Squats (205/145)
-Rest w/ Time Remaining-
(Score is Slowest Set)
Workout – Fitness
EVERY 2:00 x 5 SETS
15/12 Cal Row
3 Front Squats (155/105)
-Rest w/ Time Remaining-
(Score is Slowest Set)
Tuesday
Strength – All
Bench Press
3×8*
Workout – Performance
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Workout – Fitness
“ANNIE (FITNESS)”
FOR TIME
100-80-60-40-20
Single Unders
40-30-20-20-10
Sit-Ups
(Score is Time)
Wednesday
Workout – Performance
EMOM x 24 MINUTES
MIN 1 – 20 DB Goblet Alt. Lunges (50/35)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
*Deadlift Weight Options…
(225/155)
(275/185)
(315/205)
(Score is Total Cals)
Workout – Fitness
EMOM x 24 MINUTES
MIN 1 – 20 DB Goblet Alt. Lunges (35/20)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
*Deadlift Weight Options…
(155/105)
(185/135)
(205/145)
(Score is Total Cals)
Thursday
Skill – Performance
EMOM x 5 MINUTES
2 Strict Handstand Push-Ups
+ 3 Kipping Handstand Push-Ups
Skill – Fitness
EMOM x 5 MINUTES
2 DB Deficit Pike Push-Ups
+ 3 DB Deficit Push-Ups
Workout – Performance
AMRAP x 15 MINUTES
2-4-6-and so on…
Strict Handstand Push-Ups
*Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set.
**Option for Up-Down Ring Muscle-Up
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 15 MINUTES
2-4-6-and so on…
Pike Push-Ups
*Complete 3 Up-Down Pull-Up + 100m Run after each Set.
(Score is Rounds + Reps)
Friday
Strength – All
EVERY 1:30 x 6 SETS
1 Snatch Deadlift
+ 2 Hang Snatches*
+ 1 Snatch*
*Option for Power or Squat. Start Light and end Mod-Heavy.
(Score is Weight)
Workout – Performance
FOR TIME
27-21-15-9
Cal Row*
Hang Squat Snatches (95/65)
*Alt. Cals…
22-16-12-6
(Score is Time)
Workout – Fitness
FOR TIME
27-21-15-9
Cal Row*
Hang Power Snatches (95/65)
*Alt. Cals…
22-16-12-6
(Score is Time)
Saturday
Partner Workout Option
IN TEAMS OF 2…
ON A 30:00 RUNNING CLOCK…
100 Box Jump (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
