CFO Home Workouts 04-05-2020

Monday 4th May

DAILY-5 WARM-UP

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

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set (No Measure)

FULL-BODY STRENGTH

AMRAP x 2 MINUTES Max Push-ups

-1:00 Rest-

EMOM x 10 MINUTES

MIN 1 – :40 Max DB Hammer Curls

MIN 2 – :40 Max DB Strict Press

-1:00 Rest-

AMRAP x 2 MINUTES Max Push-ups

FULL-BODY WORKOUT

4 SETS
1:00 – DBL DB Snatch
1:00 – :30 DB Floor Press into :30 DB Hollow Flutters
1:00 – Max Distance Shuttle Run/ Tuck Jumps 

-Rest 1:00 b/t Sets- 

FINISHER

EMOM x 4 MINUTES

MIN 1 – :40 DB Side Bend (R)

MIN 2 – :40 DB Side Bend (L) into…

AMRAP x 1 MINUTE Max Russian Twists

Tuesday 5th May

DAILY-5 WARM-UP

EMOM x 4 MINUTES 10 Up-Downs + Max Good Mornings

into…

AMRAP x 1 MINUTE Air Squats

PUSH X PULL STRENGTH

4 SETS ON A 12:00 CLOCK…

10/10 DB Suitcase Split Squats

10/10 DB Bent Over Rows

PUSH X PULL WORKOUT

AMRAP x 8 MINUTES 1-2-3 and so on… DBL DB Thrusters 2-4-6 and so on… Lateral Up-Down Over DB

-2:00 Rest-

AMRAP x 8 MINUTES 2-4-6 and so on… Single DB Thruster 1-2-3 and so on… Lateral Burpee Over DB

Wednesday 6th May

DAILY-5 WARM-UP

AMRAP x 5 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups

BODYWEIGHT PUMP

4 SETS
1:00 – “Crossbody” Mountain Climbers
1:00 – Push-Up Plank Hold

-1:00 Rest b/t Sets

FULL-BODY SWEAT WORKOUT

EMOM x 21 MINUTES

MIN 1 – Max Step-Ups*/Lunges

MIN 2 – Max Weighted Sit-ups

MIN 3 – Max Single or Double Unders

*Can Perform With or Without Weight

FINISHER 

NOT FOR TIME*

40 Floor Press

40 Bicep Curls

40 Leg Lifts

40 Hammer Curls

Thursday 6th May

DAILY-5 WARM-UP

EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges

PUSH X PULL STRENGTH

EMOM x 6 MINUTES
5 Burpees + 10 DB Goblet Squats

-1:00 Rest-

EMOM x 6 MINUTES
5 Burpees + 10 DB Push Press

PUSH X PULL WORKOUT

AMRAP x 14 MINUTES

200m Run
12 DB Devil’s Press
16 DB Suitcase Reverse Lunges

Friday 7th May

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

10 DB Bent Over Rows

8 Lateral Jumps Over DB

6 Single DB Deadlift

2 DB Up-Downs

FULL-BODY STRENGTH

EVERY 2:00 x 6 SETS
5/5 Single DB Upright Rows

6/6 Single DB Shoulder Press

7/7 Single Leg Glute Bridge-Up*

*7 Reps with L Leg Extended then 7 Reps with R Leg Extended

FULL-BODY SPRINT WORKOUT

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB Push Press

10 Up-Downs
-1:00 Rest-

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB Push Press

10 Up-Downs
-1:00 Rest-

AMRAP x 5 MINUTES

6 DBL DB Russian Swing

8 DB Push Press

10 Up-Downs

FINISHER 

AMRAP x 1 MINUTE Max Alt. V-ups into…

AMRAP x 3 MINUTES 20 Hollow Rocks 40 Russian Twists into…

AMRAP x 1 MINUTE Max Alt. V-ups

Saturday 8th May

DAILY-5 WARM-UP

EMOM x 5 MINUTES
12 Air Squats + Max Plank Hold

SATURDAY SQUATS

ON A 15:00 RUNNING CLOCK… 60 Tempo DB Front Squats *

*Every 10 reps complete 20 Walking Lunges. Rest as needed to accomplish the work.

FULL-BODY WORKOUT

5 ROUNDS FOR MAX REPS

1:00 – DB Goblet Squats

1:00 – Single DB Burpee*

1:00 – Squat Hold, Hollow Hold or Plank Hold

*Alternate Arms Each Rep

Sunday 9th May 

DAILY-5 WARM-UP

AMRAP x 3 MINUTES

2 Sit-Ups
2 Push-Ups

Immediately into…

ON A 2:00 RUNNING CLOCK… 300m Jog

BODYWEIGHT PUMP

AMRAP x 2 MINUTES Max Alt. Sit-Thrus

-1:00 Rest-

AMRAP x 2 MINUTES Max Up-Down + Tuck Jump

SUNDAY SWEAT

EVERY 5:00 FOR 25 MINUTES

400m Run
50 Double Unders
Max DB Renegade Row