CFO HOME WORKOUTS 15-06-2020

Monday 15th June

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

Up-Downs for remainder of time 

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

5/5 Staggered DB Deadlift
8 DB Push Press
6 Slow DB Front Squats

FULL-BODY WORKOUT

6 SETS
1:00 – Cardio Choice
1:30 – Max DB Devil Press

-:30 Rest b/t Sets-

FINISHER

5 SETS (:40 ON / :20 OFF)

DB Gun Hold

Tuesday 16th June

DAILY-5 WARM-UP

AMRAP 5 

50 Single skips 

7 Burpees 

10 Air squats 

EMOM WORKOUT

EMOM 14

1st MIN – 15 Sit Ups 

2nd MIN – :45 Double Unders/Single Skips 

2 MINS REST

EMOM 14

1st MIN – 15-20 DB Thrusters 

2nd MIN – 10-15 Burpees 

Wednesday 17th June

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

12 Star Jumps 

12 Lunges

12 Glute Bridge-Ups

BODYWEIGHT PUMP

EMOM x 6 MINUTES
10 Sit-Ups into Max Alt Sit-Thrus

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
8 Tuck-Ups

8 Hand Release Push-ups

30 Double Unders

-1:00 Rest-

AMRAP x 6 MINUTES
6 Tuck-Ups

6 Hand Release Push-ups

30 Double Unders

-1:00 Rest-

AMRAP x 4 MINUTES
4 Tuck-Ups

4 Hand Release Push-ups

30 Double Unders

FINISHER

2 SETS
1:15 – Heel Taps Over DB

1:15 – Flutter Kicks

-:30 Rest b/t Sets-

Thursday 18th June

DAILY-5 WARM-UP

1:00 Cardio Choice into…

4 SETS
:30 DB Strict Press :30 Goblet Squats

PUSH x PULL STRENGTH

EMOM x 12 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs
MIN 2 – 15 DB Hang High Pulls

PUSH x PULL WORKOUT

E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB

Friday 19th June

DAILY-5 WARM-UP

EMOM x 5 MINUTES
5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

FULL-BODY STRENGTH

5 SETS ON A 15:00 CLOCK…

10 Slow DB Hammer Curls

10 Slow DB Strict Press

1:00 Hollow Rocks

FULL-BODY SPRINT WORKOUT
AMRAP x 6 MINUTES*

2-4-6 and so on…

Single DB Reverse Lunge 

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES 2-4-6 and so on…

Single DB Reverse Lunge

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES 2-4-6 and so on…

Single DB Reverse Lunge

Sit-Ups

*Restart each AMRAP from the beginning.

FINISHER

AMRAP x 5 MINUTES
15 Single DB Front Raises

15 Single DB Bent Over Row

Saturday 20th June

DAILY-5 WARM-UP

1:00 Cardio Choice into…

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

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

SATURDAY SQUATS

3 SETS FOR MAX REPS
1:00 – DB Goblet Split Squats (R)

1:00 – DB Goblet Good Mornings

1:00 – DB Goblet Split Squats (L)

1:00 – Glute Bridge Hold

FULL-BODY WORKOUT

ON A 2:30 RUNNING CLOCK… Max DB Thrusters

-1:30 Rest-

3 SETS FOR MAX REPS
1:00 – Max DB Goblet Curtsey Squats

1:00 – Max Jumping Air Squats

1:00 – Max Wall Sit

-1:30 Rest-

ON A 2:30 RUNNING CLOCK… Max DB Thrusters

Sunday 21st June 

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE Max Reverse Lunges

into…

AMRAP x 1 MINUTE Max DB Upright Rows

into…

AMRAP x 1 MINUTE Max High Knees

into…

AMRAP x 1 MINUTE Max Push-ups

BODYWEIGHT PUMP

AMRAP x 3 MINUTES

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

-:30 Rest-

AMRAP x 3 MINUTES

10 Tuck Jumps

20 Plank Shoulder Taps

40 Single Unders

SUNDAY SWEAT

EMOM x 24 MINUTES
MIN 1 – :50 Cardio Choice

MIN 2 – :50 Quad Heel Taps

MIN 3 – :50 Double Unders

MIN 4 – :50 Squat Rotations

Orwell Weightlifting Programme

Session 17

SNATCH

40%/3          50%/2      60%/2

(75%/2)4       

CLEAN

50%/2          60%/2     70%/2

(75%/2)4

SPEED BACK SQUAT

60%/3         70%/3           (80%/3)4

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

A1-Snatch sots press 4 x 8

A2-Clean sots press   4 x 8

Rest 1 min

Session 18

SNATCH PULL + POWER SNATCH

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

(70%/1+2)4           

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(80%/1+2)4      

FRONT SQUAT

60%/3         70%/3           (80%/3)4

CORE CIRCUIT

20 leg raises

20 Crunches

1 min Plank

X 4

SESSION 19

CLEAN AND JERK

50%/2+2           60%/2+2                  70%/1+1

(80%/1+1)4           

SNATCH

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

(80%/2)4          

 

SPEED BACK SQUAT

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

(85%/2)3     

 

SNATCH PULL

50%/3                 60%/3                     70%/2

80%/2                 90%/2                     (100%/2)4

SINGLE LEG HORIZONTAL JUMPS

5 x 4 each side  

CIRCUIT

Banded upright row 15

Banded bicep curls 15

Banded tricep extensions 15

 X 4