CFO Home Programme 20-04-2020

Monday 20th April

DAILY-5 WARM-UP

AMRAP x 2 MINUTES 20 Star Jumps – 10 Sit-Ups – 5 Up-Downs

-1:00 Rest-

AMRAP x 2 MINUTES 20 Single Unders – 10 Sit-Ups – 5 Burpees

FULL-BODY STRENGTH

EMOM x 5 MINUTES
:30 Sec Max DB “Speed” Floor Press    :30 Sec Max Glute Bridge Hold

-Rest 2:00-

EMOM x 5 MINUTES
:30 Sec Max Bicep Curls    :30 Sec Max Single Overhead Hold

FULL-BODY WORKOUT

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch – 5/5 Push Press – 10 Jumping Air Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch – 5/5 Push Press – 10 Jumping Air Squats

Tuesday 21st April

DAILY-5 WARM-UP

EMOM x 5 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders

PUSH X PULL STRENGTH

5 SETS ON A 10:00 CLOCK… 10 DB Forward Suitcase Lunges + 10 DB Power Cleans* (:30 seconds rest between sets)

*Goal is to try and perform all reps in each set without putting the DB down

PUSH X PULL WORKOUT

ON A 15:00 RUNNING CLOCK… 5:00 Max Distance Run, Bike, Row or Any Cardio (or 5 min AMRAP of 10 Up downs + 20 star jumps)

Immediately into…

AMRAP x 10 MINUTES

21-15-9
DB Front Squat

9-9-9
DB Devils Press

Wednesday 22nd April

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

100m Run (or 20 each side high knees) – 10 Air Squats – 10 Alt. Reverse Lunges

BODYWEIGHT PUMP

EMOM x 5 MINUTES
10 Mountain Climbers*
10 Push-Ups
Max Plank in Remaining Time *L+R = 1 Rep

FULL-BODY GRIND WORKOUT

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max DB Alt Snatch or DB Swing

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Squat Hold or Hollow Hold

Thursday 23rd April

DAILY-5 WARM-UP

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

MOVT 1 – DB Deadlift – MOVT 2 – Burpees

*Both movements = 1 Set

PUSH X PULL STRENGTH

5 SETS ON A 15:00 CLOCK…

10 Tempo DB Strict Press (1111)
10 Tempo DB Good Mornings (1111)

PUSH X PULL WORKOUT

ON A 10:00 RUNNING CLOCK…

2:00 Max Plank Hold

2:00 Max DB Deadlifts

2:00 Max DB Push Press

2:00 Max DB Deadlift

2:00 Max Plank Hold

EMOM x 5 MINUTES
:30 Sec Push-Up + :30 Sec Plank Hold

Friday 24th April

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK…

200m Run (or 1 minute of Up Downs)

100 Single Unders (or 100 lateral hops)

50 Mountain Climbers

40 Star Jumps 

20 Toe touches 

FULL-BODY STRENGTH

3 SETS FOR MAX REPS

1:00 DB Tricep Extensions 

1:00 DB Bent Over Rows

1:00 DB Suitcase Calf Raises

FULL-BODY SPRINT WORKOUT

AMRAP x 6 MINUTES

6 Up-Downs – 6 DB Hang Power Cleans

-1:30 Rest-

AMRAP x 5 MINUTES

5 Up-Downs – 5 DB Hang Power Cleans

-1:00 Rest-

AMRAP x 4 MINUTES

4 Up-Downs – 4 DB Hang Power Cleans

CORE FINISHER

AMRAP x 5 MINUTES

20 Plank Shoulder Taps

15 Tuck-ups

20 Deadbugs

Saturday 25th April

DAILY-5 WARM-UP

AMRAP x 2 MINUTES Max 40m Shuttle Runs

*If cannot run AMRAP 40 High Knees + 40 Mountain Climbers  

into…

EMOM x 3 MINUTES

10 Star Jumps – 10 Lunges – 10 Air Squats

SATURDAY SQUATS

EVERY 2:30 x 6 SETS

*200m Run – 15 DB Front Squats

*If cannot run 60 sec High knees or skipping 

FULL-BODY WORKOUT

EMOM x 15 MINUTES

MIN 1 – Max DBL DB Swings

MIN 2 – Max DB Goblet Squats

MIN 3 – Rest or Flow Movement!*

*Do what feels good for 1:00. choose whether you want to take Rest or perform 1:00 of Slow Jog, Bike, Row, Up Downs or just move.

FULL-BODY FINISHER

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

MOVT 1 – Curl to Press MOVT 2 – Hollow Body Flutter Kicks

*1 Set is one full round through.

 

Sunday 26th April 

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

30 Single Unders – 5 Burpees – 30 Mountain Climbers 5 Burpees

BODYWEIGHT PUMP

AMRAP x 5 MINUTES

5 Sit-Ups – 10 Tuck-Ups – 10 each way arm circles 

SUNDAY SWEAT

AMRAP x 25 MINUTES

100 Double Unders

800m Run (or 30 burpees)

60 Sit-ups

40 DB Sumo Deadlift

20 DB Alt Hang Snatch