CFO HOME PROGRAMME 13-05-2020

Monday 13th April

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

10 DB Deadlift

:30 Plank

100m Run or 20 Sec High Knees 

FULL-BODY STRENGTH

EMOM x 12 MINUTES

MIN 1 – 12 DB Hang Power Cleans
MIN 2 – 12 DB Shoulder to Overhead*
MIN 3 – 1:00 Cardio (Your Choice)**

*Can choose Push Press or Jerk, practice the movement you will do in the workout.

** Run – High Knees – Machine – Up Downs- Skipping 

FULL-BODY WORKOUT

AMRAP x 15 MINUTES

400m Run*

1 Round of DB Complex**

*1:00 of Skipping + 1:00 Up-Downs if can’t run

**Complex…

12 DB Deadlift

9 DB Hang Power Clean

6 DB Push Press

CORE FINISHER

5 SETS
:30 Flutter Kicks

:30 Superman Hold

-Rest :30 b/t Sets

 

Tuesday 14th April

DAILY-5 WARM-UP

5 SETS (:20 ON / :10 OFF)*

MOVT 1 – Star Jumps 

MOVT 2 – Up-Downs

*Both movements = 1 Set

PUSH X PULL STRENGTH

4 SETS
:30 Max DB Floor Press (R)

:30 Max DB Floor Press (L)

:30 Max DB Bent Over Row (R)

:30 Max DB Bent Over Row (L)

-Rest 1:30 b/t Each Set

PUSH X PULL WORKOUT

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

10 Double DB Swings

10 Burpees

10 DB Bent Over Rows

-Rest 2:00-

AMRAP x 8 MINUTES

10 DBL DB Swings

10 Burpees

10 DB Bent Over Rows

 

Wednesday 15th April

DAILY-5 WARM-UP

EMOM x 5 MINUTES

50 Single Unders into Max Lunges

BODYWEIGHT PUMP

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

-Rest 2:00-

AMRAP x 5 MINUTES

20 Tuck-ups

20 Air Squats

FULL-BODY GRIND WORKOUT

AMRAP x 25 MINUTES

400m Run

50 Double Unders

50 Push-ups

50 Walking Lunges

*400m Run

50 Double Unders

50 Plank Shoulder Taps

50 Air Squats

*1:00 of Skipping + 1:00 Up-Downs if can’t run

 

Thursday 16th April

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

PUSH X PULL STRENGTH

EMOM x 12 MINUTES

MIN 1 – 12 Slow DB Sumo Deadlifts
MIN 2 – 12 Slow Push-Ups

*Goal is to move slowly and feel each rep through the full range of motion.

PUSH X PULL WORKOUT

4 ROUNDS FOR MAX REPS

1:00 – DB Sumo Deadlift High Pulls

1:00 – Burpees

1:00 – DB Push Press

1:00 – Mountain Climbers

 

Friday 17th April

DAILY-5 WARM-UP

1 MINUTE Max Burpees -:30 Rest-

1 MINUTE Max Reverse Lunges -:30 Rest-

2 MINUTES :30 High Knees :30 Air Squats 

FULL-BODY STRENGTH

5 ROUNDS FOR QUALITY*

5 DB Devils Press

10 DB Reverse Lunges

*Goal is quality reps under control for all 5 rounds

FULL-BODY SPRINT

WORKOUT

ON A 3:00 RUNNING CLOCK… Max DB Hang Power Cleans 

-Rest 1:00-

AMRAP x 8 MINUTES

100m Run*
15 Sit-Ups
20 Walking Lunges 

*20 seconds high knees 

-Rest 1:00-

ON A 3:00 RUNNING CLOCK Max DB Hang Power Cleans

CORE FINISHER

5 SETS (:50 ON / :10 OFF) Glute Bridge Hold*

*Squeeze abs and glutes to hold top of the bridge

 

Saturday 18th April

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

10 Alt. Leg Swings

10 Air Squats (slow) 

SATURDAY SQUATS

EMOM x 4 MINUTES 15 Single DB Front Squats (AFAP)*

-1:00 Rest-

ON A 2:00 RUNNING CLOCK… Max Wall Sit

-1:00 Rest-

EMOM x 4 MINUTES 15 Single DB Front Squats (AFAP)

-1:00 Rest-

ON A 2:00 RUNNING CLOCK… Max Wall Sit

*As Fast As Possible! Hold DB Across the Chest

FULL-BODY WORKOUT

EMOM x 14 MINUTES

MIN 1- Max DB Thrusters

MIN 2 – Max Double Unders

FULL BODY FINISHER

3 SETS
:30 Hollow Hold :30 Strict Press :30 DB Shrugs 

 

Sunday 19th April 

DAILY-5 WARM-UP

EMOM x 5 MINUTES
5 Burpees into Max Single Unders

BODYWEIGHT PUMP

AMRAP x 3 MINUTES 10 Mountain Climbers 5 Push-ups

Immediately into…

ON A 3:00 RUNNING CLOCK… 50 Mountain Climbers Max Push-Ups in Remaining Time

SUNDAY SWEAT

AMRAP x 12 MINUTES

14 DB Deadlift
1:00 Plank Hold
2:00 Cardio*

* Run – High Knees – Machine – Up Downs- Skipping 

-2:00 Rest-

AMRAP x 12 MINUTES

14 DB Deadlift
1:00 Plank Hold
2:00 Cardio*