WORKOUTS OF THE WEEK:
MONDAY 
STRENGTH – ALL
Deadlift  8-6-4 | 8-6-4*
*Start Moderate and end Moderate-Heavy. The second set of 8 should be close to or the same weight as the first set of 6.
(Score is Weight)
Week 3 of 7
3-Rep ‘CF Total’ Cycle

WORKOUT – PERFORMANCE
AMRAP x 9 MINUTES 
100m Run
5 Deadlifts (275/185)
10 Pull-Ups
(Score is Rounds + Reps)

WORKOUT – FITNESS
AMRAP x 9 MINUTES 
100m Run
5 Deadlifts (185/135)
10 Ring Rows
(Score is Rounds + Reps)
 
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 5×5  Split Jerk Strict Press*
*Keep weight Light-Moderate across all sets.
(Score is Weight)

2.) EMOM x 12 MINUTES 
MIN 1 – 10 Feet Elevated Ring Rows
MIN 2 – 1:00 Mod Effort Row
MIN 3 – REST 

TUESDAY 
WORKOUT – PERFORMANCE
AMRAP x 32 MINUTES 
1000/800m Row
50 Sit-Ups
25 Box Jumps (30/24)
20 Front Squats (95/65)
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
AMRAP x 32 MINUTES 
800/600m Row
50 Sit-Ups
25 Box Jumps (24/20)
20 Front Squats (65/45)
(Score is Rounds + Reps)

WEDNESDAY 
STRENGTH – ALL
Shoulder Press  8-6-4 | 8-6-4*
*Start Moderate and end Moderate-Heavy. The second set of 8 should be close to or the same weight as the first set of 6.
(Score is Weight)
 Week 3 of 7
3-Rep ‘CF Total’ Cycle

WORKOUT – PERFORMANCE
EMOM x 10 MINUTES
5 Push-Ups + 5 DB Push Press (50/35)*
*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you can not complete the reps in the minute, subtract 4 reps from the push press and stay at that number each round until end of workout.
(Score is last round completed before having to go down in reps)
 
WORKOUT – FITNESS
EMOM x 10 MINUTES 
5 Knee Push-Ups + 5 DB Push Press (35/20)*
*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you can not complete the reps in the minute, subtract 4 reps from the Push Press and stay at that number each round until end of workout.
(Score is last round completed before having to go down in reps) 

EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3 SETS
6/6 Overhead Split Squats*
*Keep weight Light.
(Score is Weight)

2.) EMOM x 8 MINUTES* 
1 Strict Pull-Up
+ 2 Strict Chest to Bars
*Use band if needed.

THURSDAY 
STRENGTH – ALL
EMOM x 5 MINUTES
5 Hang Power Cleans*
*Start Light and build past workout weight.
(Score is Weight)

WORKOUT – PERFORMANCE
EVERY 4:00 x 5 SETS 
30 Double Unders
15 Hang Power Cleans (115/75)
30 Double Unders
15 Up-Downs Over Bar*
-Rest w/ Time Remaining-
(Score is Slowest Set)
 
WORKOUT – FITNESS
EVERY 4:00 x 5 SETS 
50 Single Unders
15 Hang Power Cleans (75/55)
50 Single Unders
15 Up-Downs*
-Rest w/ Time Remaining-
(Score is Slowest Set)
 
FRIDAY 
STRENGTH – ALL
Back Squat  8-6-4 | 8-6-4*
*Start Moderate and end Moderate-Heavy. The second set of 8 should be close to or the same weight as the first set of 6.
(Score is Weight)
Week 3 of 7
3-Rep ‘CF Total’ Cycle

WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME 
400m Run
20/15 Cal Assault Bike*
40 Air Squats
(Score is Time)
*Cal C2: 25/20
Cal Echo: 15/12

WORKOUT – FITNESS
3 ROUNDS FOR TIME 
400m Run
15/12 Cal Assault Bike*
30 Air Squats
(Score is Time)
*Cal C2: 20/15
Cal Echo: 12/10

EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Split Jerk (1 x 3)
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Split Jerk
(Score is Weight)

2.) 3 SETS 
Max Reps Chest to Bar Pull-Ups*
*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows.
-Rest 3:00 b/t Sets-
(Score is Total Reps)

SATURDAY 
PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
AMRAP x 25 MINUTES
60 Synchro Burpees
50 Toes to Bar or Toes to Something
40 Handstand Push-Ups or Hand Release Push-Ups
30 Power Snatches (Athlete Choice)
20 Front Rack Alt. Lunges
*Burpees are performed synchro. All other movements, P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)