CFO HOME WORKOUTS 01-06-2020

Monday 1st June

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

10 DB Deadlift
:30 Plank
:30 Cardio Choice

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK…

3 DB Hang Squat Clean
5 Renegade Rows
7 DB Thrusters

FULL-BODY WORKOUT

4 SETS FOR MAX REPS
1:00 – DB Hang Squat Cleans

1:00 – Tuck-ups

1:00 – DB Thrusters

1:00 – Hollow Hold

-1:00 Rest b/t Sets-

FINISHER

3 SETS
:30 Side Plank (R) :30 Side Plank (L) :30 Russian Twists

Tuesday 2nd June

DAILY-5 WARM-UP

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

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

PUSH x PULL STRENGTH

EMOM x 15 MINUTES
MIN 1 – 20 DB Push Press

MIN 2 – 15 Goblet Upright Rows

MIN 3 – 10 DB Up-Downs

PUSH x PULL WORKOUT

AMRAP x 15 MINUTES
50 Double Unders
12 DB Seesaw Row
12 DB Floor Press
1:00 DB Floor Press Hold (In Glute Bridge)

Wednesday 3rd June

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

BODYWEIGHT PUMP

5 SETS ON A 10:00 CLOCK…

1:00 Cardio Choice
12 Burpees

FULL-BODY SWEAT WORKOUT
EVERY 4:00 FOR 5 SETS

30 Alt. Jumping Lunges

30 Air Squats

30 Glute Bridge-Ups
then in the remaining time… Max Plank Hold

FINISHER

EMOM x 5 MINUTES
12 DB Hammer Curls + Max Gun Hold

Thursday 4th June

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

4 SETS FOR MAX REPS
1:00 – DB Sumo Deadlifts

1:00 – DBL DB Overhead Hold

1:00 – DB Slides

PUSH x PULL WORKOUT

5 SETS
AMRAP x 3 MINUTES
10 DB Sumo DL High Pulls + 5 Up Downs

-Rest 1:00 b/t Sets-

Orwell Conditioning 6:00pm

DAILY-5 WARM-UP

AMRAP 4

5 Walk Outs + 10 Groiners + 10 Sit ups

EMOM 18

MIN 1- 50 Sec Skipping or Shuttle Runs

Min 2- 10-20 Push Ups

Min 3- 20-30 Air Squats 

2 Mins Rest 

EMOM 18 

MIN 1- 10-15 Burpees 

MIN 2- 20 ALT Hang Snatch 

MIN 3 50 Sec Skipping or Shuttle Runs 

Friday 5th June

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES

:30 High Knees
:30 Air Squats

FULL-BODY STRENGTH

EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders

-2:00 Rest-

EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders

FULL-BODY SPRINT WORKOUT

8 ROUNDS, :20 ON / :10 OFF

TABATA 1- Alt. DB Hang Snatch

TABATA 2- Plyo Push-ups

TABATA 3- Sit-Ups

TABATA 4 – DB Ground to Overhead*

*Hold DB by both heads, parallel to body

-1:00 Rest b/t Tabatas-

Saturday 6th June

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

5 Up Down + Air Squat 

SATURDAY SQUATS

E3MOM x 15 MINUTES

10/10 Goblet Reverse Lunges

20 Single DB Good morning

FULL-BODY WORKOUT

AMRAP x 13 MINUTES
2-4-6 and so on…
DB Thruster w/ Double Press*

Up-Down w/ Double Pump**

*1 Rep = Thruster + Additional Push Press
**1 Rep = Up-Down + Additional Sprawl Back

Sunday 7th June

DAILY-5 WARM-UP

EMOM x 5 MINUTES
7 Burpees into Max Single Unders

BODYWEIGHT PUMP

AMRAP x 7 MINUTES

10-20-30 and so on… Mountain Climbers

10-10-10 and so on… Alt. Sit-Thrus 

5-5-5 and so on… Strict Crunches

SUNDAY SWEAT

EMOM x 24 MINUTES
MIN 1 – Max Effort Cardio Choice

MIN 2 – Max DBL DB Swing

MIN 3 – Max Alt. V-ups

MIN 4 – Walking Rest