WEEK 8 DAY 1
PREP 1
2 rounds
10-10 mixed grip scapular pull-up
10 PVC pass-through
12 cossack squats (1 sec pause bottom position)/ 15 air squats
PREP 2
3 rounds
10-10 KB bulgarian split squat @16-24/ 8-12
10-10 DB single-legged deadlifts @22.5/ 12.5
1:00 rest between sets
STRENGTH 1
4 rounds
5-8 strict pull-ups/ 3-5 slow negative pull-ups
10-10 DB single-arm row @22.5/ 12.5
2:00 rest between sets
STRENGTH 2
4 rounds
60 sec handstand/ handstand walk
10 strict toes-to-bar
2:00 rest between sets
CFVP Class Workout
AMRAP 15:
2 DB reverse lunges @22.5/ 12.5
2 wall-balls @9/ 6
2 DB snatch (alt.) @22.5/ 12.5
4-4-4
6-6-6
… + 2-2-2 until time is up
WEEK 8 DAY 2
PREP
EMOM 10:
40 sec single-under
PRACTICE
EMOM 10:
30 sec max double-under
CONDITIONING
10 rounds
1:00 row/ air bike/ bike erg/ ski erg (Aki indul vasárnap azé az evező 🙂 )
1:00 rest
CFVP Class Workout
overhead squat
5-3-3-1-1-1
EMOM 8:
(1) hand-release push-ups
(2) pull-ups
WEEK 8 DAY 3
PREP
2 rounds
15 scapular pull-ups
10 goblet squats @16/ 12
10 good morning @20/ 15
10 romanian deadlift @20/ 15
STRENGTH 1
clean pull/ deadlift
6 sets of 5 reps every 3:30 @heavy
STRENGTH 2
clean pull/ deadlift
3 sets of 10 reps (no touch and go) every 3:30 @70% of STRENGTH 1
CFVP Class Workout
EMOM 16:
(1) 12 box jumps
(2) KB-swing (american) @32/ 16
(3) 12 box jumps
(4) toes-to-bars
WEEK 8 DAY 4
PREP
AMRAP 5:
15 scap pull-ups
10 hand-release push-ups / on knees
100 single-under
PRACTICE
EMOM 16:
(1) 30 sec double-under
(2) 30 sec handstand/ handstand walk
CONDITIONING
8 rounds
1:00 row/ air bike/ bike erg/ ski erg (Aki indul vasárnap azé az evező 🙂 )
1:00 rest
CFVP Class Workout
AMRAP 15:
10 DB hang clean and jerks @22.5/ 12.5 (5-5)
12 pull-ups
14 goblet squats @24/ 16
WEEK 8 DAY 5
PREP
2 rounds
15 scapular pull-ups
10 goblet squats @16/ 12
10 good morning @20/ 15
10 romanian deadlift @20/ 15
STRENGTH 1
snatch pull/ deadlift
6 sets of 5 reps every 3:30 @heavy
STRENGTH 2
snatch pull/ deadlift
3 sets of 10 reps (no touch and go) every 3:30 @70% of STRENGTH 1
CFVP Class Workout
AMRAP 15:
5 deadlifts @100/ 55
10 burpees
15 air squats
