CFO HOME PROGRAMME 06-04-2020

Monday 6th April 

Warm Up

AMRAP x 5 minutes

10 Star Jumps

10 Alt. Lunges

10 Air Squats

10 Sit Ups

Full Body Strength EMOM x 15:00

Min 1 – 10 Power Cleans into front rack hold

Min 2 – 10 Suitcase Reverse Lunges into suitcase hold

Min 3 – 10 Push Ups into max push up plank hold

*After completing the movement hold in the static position until the end of the minute

AMRAP x 10:00

20 Alt. Jumping lunges

20 Sumo Deadlifts

20 Push Press

Core Finisher AMRAP x 5

20 Russian Twists

20 Sec Hollow Hold 

20 flutter kicks 

 

Tuesday 7th April 

Warm Up

1:00 Up downs into

EMOM x 4

Min 1 – :45 weighted shoulder presses

Min 2 – :45 seconds of weighted squats

 

Push and Pull Workout

4 Rounds for Max Reps

1:00 Weighted Thrusters

1:00 Weighted Bent Over Row

1:00 Up Downs

1:00 Snatch/Swing/GTOH

-Rest 1:00 b/t rounds-

 

Wednesday 8th April 

Warm Up – On a 5:00 Clock

45 Sec High Knees

20 Sit Ups

40 Mountain Climbers

80 Single Unders/60 Lateral Hops

45 Sec High Knees

Rest Remainder

Bodyweight Pump

AMRAP x 4:00

8 Glute Bridges

2 Walkouts

8 Alt Reverse Lunges

Rest 1:00

Repeat

Full Body Workout x AMRAP 15:00

10 Burpees

50 High Knees

10 Up Downs

25 Sit Ups

 

Thursday 9th April 

Warm up

EMOM x 2:00

:30 Star Jumps

:30 Alt Groiners

Rest 1:00

EMOM x 2:00

:30 Weighted Swings

:30 Shoulder Taps

Strength Work 10:00 Running Clock

4 Rounds

15 Slow Weighted Floor Press

15 Slow Weighted Up-Right Rows

WOD – AMRAP x 20:00

15 Weighted Romanian DL

15 Weighted Clean and Press

15 Weighted Floor Press

2:00 Plank

 

Friday 10th April 

Warm Up – AMRAP x 5:00

10 Sit Ups

10 Glute Bridges

10 Alt. Lunges with twist

Full Body Strength 12:00 EMOM

Min 1- :45 weighted swings

Min 2- :45 weighted front rack hold

Min 3- :45 Heel Taps over weight

FULL-BODY SPRINT WORKOUT

AMRAP x 3:00

40 Mountain Climbers/40m shuttle sprint

30 Single Skips/30 Lateral hops

-Rest 1:00-

AMRAP x 3:00

40 Mountain Climbers/40m Shuttle Sprint

5 Weighted Squats

-Rest 1:00-

AMRAP x 3:00

40 Mountain Climbers/40m shuttle sprint

30 Single Skips/30 Lateral hops

-Rest 1:00-

AMRAP x 3:00

40 Mountain Climbers/40m Shuttle Sprint

5 Weighted Squats

-Rest 1:00-

Finisher EMOM x 5:00

12 Weighted Sit Ups

 

SATURDAY SMASHER 

AMRAP 30 

30 Burpees 

30 Tricep Dips 

30 Jump Lunges 

30 KB Swings 

30 Sit ups 

40m Shuttle sprints or 40 High Knees 

 

Sunday 12th April 

Warm Up AMRAP x 5:00

2 Squats

2 Push Ups

2 Up Downs

4,4,4

6,6,6

8,8,8

Bodyweight Pump

5 Sets

:30 Crunches

:30 Elbow Plank

:30 Mountain Climbers

Rest :30

Full Body Workout

3 Rounds for Max Reps

1:00 Weighted Devil Press

1:00 Weighted Push Press

1:00 Weighted Squats/Jump Squats

1:00 Max Squat Hold Bodyweight

-Rest 1:00 between rounds-

Finisher – AMRAP 5:00

Max Flutter Kicks*

*Every time you break 5 Push Ups

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