CFO HOME WORKOUTS 11-05-2020

Monday 11th May

DAILY-5 WARM-UP

EMOM x 2 MINUTES :30 High Knees :30 Butt Kickers

into…

EMOM x 3 MINUTES
20 Star Jumps + 20 DB Toe Taps

FULL-BODY STRENGTH

EMOM x 12 MINUTES

MIN 1 – :45 Max Front Squat + Lunge*
MIN 2 – :45 Max DB Floor Press**

*1 Rep = FS + Lunge L + Lunge R

**Hold Top of Glute Bridge-Up While Pressing

FULL-BODY WORKOUT
3 SETS
AMRAP x 5 MINUTES
6 Up-Downs

8 Shoulder Taps (Each Side)

10 Lungesters*

-Rest :30 b/t Sets-

*1 Rep = Single Side Reverse Lunge into Overhead Press

FINISHER

ON A 5:00 RUNNING CLOCK… Accumulate Max Time in Elbow Plank

Tuesday 12th May

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

40 Mountain Climbers

30 Bicycle Crunches

20 Lateral Jumps Over DB

10 Up-Downs

PUSH x PULL STRENGTH

6 SETS ON A 15:00 CLOCK…

5 DB Strict Press
10 DB Push Press
15 DB Romanian Deadlift

PUSH X PULL WORKOUT

4 SETS AMRAP x 4 MINUTES

50 Double Unders

25 DB Deadlifts

50 Double Unders

25 DB Push Press

-:30 Rest b/t Sets-

*Pick-up Where You Left Off in Each AMRAP

Wednesday 13th May

DAILY-5 WARM-UP

EMOM x 5 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

BODYWEIGHT PUMP

E2MOM x 8 MINUTES

:30 Side Plank L

:30 Side Plank R

:30 Max 1/2 Squat*

:30 Max Squat Hold

*From bottom of squat, stand up halfway then back down.

FULL-BODY SWEAT WORKOUT

AMRAP x 20 MINUTES

30 Step-Ups/Lunges 

30 Weighted Sit Ups

30 Burpees

1:00 Squat Hold

1:00 Tabletop Hold

1:00 Star Jumps

(Score is Rounds + Reps)

FINISHER

3 SETS MAX REPS 1:00 Single DB Curls – 1:00 Single DB Press

Thursday 14th May

DAILY-5 WARM-UP

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

MOVT 1 – Star Jumps MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

PUSH X PULL STRENGTH

4 SETS FOR MAX REPS

1:00 – DB Hammer Curls

1:00 – DB Skull Crushers

1:00 – DB Suitcase Reverse Lunge

PUSH X PULL WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 Max DB Power Clean

MIN 2 – :45 Max Air Squats

MIN 3 – :45 Max Diamond Push-Ups

MIN 4 – :45 Max Single DB Lunges*

*Hold DB Across Chest

Friday 15th May

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

100m Run (20 sec high knees)

10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

FULL-BODY STRENGTH

6 SETS
:30 DBL DB Snatch (:01 Pause Overhead)
:30 DB Push Press (:01 Pause Overhead)

-Rest 1:00 b/t Sets-

FULL-BODY SPRINT WORKOUT

5 SETS (:45 ON / :15 OFF) Max Double Unders

-Rest 1:00-

5 SETS (:45 ON / :15 OFF) Max DB Alt. Hang Snatch

-Rest 1:00-

5 SETS (:45 ON / :15 OFF) Max Up-Down + Tuck Jump

FINISHER

3 SETS FOR QUALITY

20 Heel Taps Over DB

20 Alt. V-Ups

20 Hollow Flutter Kicks 

Saturday 16th May

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

10 Air Squats

7 DB Upright Rows

5 Push-ups

SATURDAY SQUATS

EVERY 3:00 FOR 15 MINUTES

10 DB Front Squats
10 DB Front Rack Reverse Lunges
10 DB Front Squats

FULL-BODY WORKOUT

AMRAP x 3 MINUTES Max DB Thrusters

-1:00 Rest-

EMOM x 8 MINUTES

MIN 1 – :50 Squat Rotations*

MIN 2 – :50 Plank Rotations**

-1:00 Rest-

AMRAP x 3 MINUTES Max DB Thrusters

*From the tall kneeling position, step one leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle. **From push-up plank, rotate down to elbow plank. Repeat cycle.

Sunday 17th May 

DAILY-5 WARM-UP

EMOM x 5 MINUTES
7 Burpees into Max Single Unders

BODYWEIGHT PUMP

AMRAP x 5 MINUTES

7 Burpees

7 V-Ups or Tuck-Ups

7 Hollow Rocks

SUNDAY SWEAT

EMOM x 24 MINUTES

MIN 1 – :50 Max DB Waist to Overhead

MIN 2 – :50 Max DB Up-Down

MIN 3 – :50 “Strict” Sit-Ups*

MIN 4 – :50 “Strict” Burpee**

*Strict Sit-Up involves very minimal arm throw. *Today’s Strict Burpee is 4 steps…Step back to plank / Push-Up / Step up to stand / Jump.

Weightlifting Programme 

Session 1

SNATCH

40%/3          50%/3      60%/3    (70%/3)4        

CLEAN

50%/2          60%/2     70%/2

BACK SQUAT

60%/3         70%/3           80%/3        

(85%/3)4 

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

Strict Press 4 x 10

Pull-up        4 x 5-8

Session 2

SNATCH PULL + POWER SNATCH

40%/2+2            50%/2+2          60%/2+2

(70%/2+2)4      

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(75%/2+2)4

FRONT SQUAT

60%/3         70%/3           80%/3       

(85%/3)4 

CORE CIRCUIT

1:15min Hollow Hold

1min Mountain Climbers

1:15min plank

1min Shoulder Taps

3 Rounds

(Flow through each without rest)

SESSION 3

CLEAN AND JERK

50%/2+2           60%/2+2                  70%/2+2

(80%/2+2 )3  

SNATCH

50%/3                 60%/3                     70%/3

(80%/3)3       

BACK SQUAT

60%/2                 70%/2                      80%/2       

85%/1                 90%/1                      Drop Sets (70%/3)4

SNATCH PULL

50%/3                 60%/3                     70%/3

(80%/3)4

COUNNTER MOVEMENT JUMP

5 x 5  

CIRCUIT

25 Banded-pull apart

25 sit-ups

25 strict press

30 seconds

3 Rounds