CFO HOME WORKOUTS 18-05-2020

Monday 18th May

DAILY-5 WARM-UP

1:00 Cardio Choice into..(Burpees, Skipping, Machine, Shuttle runs) 

AMRAP x 4 MINUTES

10 ALT V Ups

25 Mountain Climbers

10 ALT V Ups 

25 High Knees

FULL-BODY STRENGTH

E2MOM x 14 MINUTES
:45 Cardio Choice (Burpees, Skipping, Machine, Shuttle runs) 

10 DB Hang Clean to Press

FULL-BODY WORKOUT

ON A 3:00 RUNNING CLOCK… Max DB Devils Press
-1:00 Rest-

EMOM x 12 MINUTES

MIN 1 – Max Double Unders

MIN 2 – 20 Up-Downs

MIN 3 – 20 Alt. V-ups

-1:00 Rest-

ON A 3:00 RUNNING CLOCK… Max DB Devils Press

FINISHER

3 SETS
:30 Plank

:30 Side Plank (R)

:30 Side Plank (L)

:30 Plank

-1:00 Rest b/t Sets-

Tuesday 19th May

DAILY-5 WARM-UP

EMOM x 3 MINUTES :30 Single Unders :30 Up-Downs

into…

EMOM x 2 MINUTES :30 Single Unders :30 Burpees

PUSH X PULL STRENGTH

6 SETS ON A 15:00 CLOCK…

10 Slow DB Floor Press

1:00 Max Plank Shoulder Taps

-Rest as Needed b/t Sets

PUSH X PULL WORKOUT

AMRAP x 12 MINUTES

20 Lunges

10 Hand Release Push-ups

8 DB Hang Squat Cleans

Into…

EMOM x 4 MINUTES

15 DB Bent Over Rows

Wednesday 20th May

DAILY-5 WARM-UP

EMOM x 6 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest

BODYWEIGHT PUMP

3 SETS FOR MAX REPS

1:00 – Hollow Hold 1:00 – Air Squats 1:00 – Glute Bridge-Ups

-1:00 Rest b/t Sets

FULL-BODY SWEAT WORKOUT

2 mins on 1 min off x 7

15 Goblet Squats 

20 Flutter Kicks 

Max Burpees 

FINISHER

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

MOV1 – Single DB Curls**

MOV2 – Crossbody Mountain Climbers
*Both movements are 1 Set. **Hold DB by both heads and curl from waist.

Thursday 21st May

DAILY-5 WARM-UP

2:00 AMRAP 5 Walk Outs + 10 Groiners 

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

PUSH X PULL STRENGTH

EMOM x 12 MINUTES*

MIN 1 – :50 Single DB Upright Row

MIN 2 – :50 Single DB Press

MIN 3 – :50 Single DB Overhead Hold

*For all three movements, hold single DB by both heads. Perform slow and controlled every rep.

PUSH X PULL WORKOUT

5 SETS FOR MAX REPS

1:15 – Max Single DB Thruster*

1:15 – Max Single DB Alt. Snatch

*Hold Single DB Across Chest

-1:00 Rest b/t Sets-

Friday 22nd May

DAILY-5 WARM-UP

2:00 AMRAP 10 Groiners + 20 Mountain climbers 

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

FULL-BODY STRENGTH

3 SETS ON A 10:00 CLOCK…

6 DB Deadlifts

8 DB Hang Power Cleans

10 DB Up-Downs

-Rest as Needed b/t Sets-

FULL-BODY SPRINT WORKOUT

EMOM x 5 MINUTES :45 Max Up-Downs

-2:00 Rest-

EMOM x 5 MINUTES
:45 Max DB Hang Power Clean

-2:00 Rest-

EMOM x 5 MINUTES :45 Max DB Renegade Row*

*No push-up

FINISHER

AMRAP x 5 MINUTES 2,4,6,and so on… Glute Bridges
Alt. V-ups

Saturday 23rd May

DAILY-5 WARM-UP

2:00 5 Up Downs + 10 DB Toe Taps 

3 SETS
:30 Lunge w/ Twist :30 Kang Squats

SATURDAY SQUATS

4 SETS ON A 12:00 CLOCK…

1:00 Wall Sit

10 Goblet Lunge Squats*

*1 Rep = Forward Lunge R + Forward Lunge L + Squat.

-Rest as Needed b/t Sets-

FULL-BODY WORKOUT

8 SETS, :20 ON / :10 OFF Bottom to Bottom Air Squats*

-2:00 Rest-

AMRAP x 6 MINUTES

10 DB/KB Swings

16 Alt. Jumping Lunges/Lunges

-Rest 2:00-

8 SETS, :20 ON / :10 OFF Bottom to Bottom Air Squats*

Sunday 24th May 

DAILY-5 WARM-UP

2:00 AMRAP 5 Walk Outs + 10 Groiners 

AMRAP x 4 MINUTES

8 Bent Over Rows

8 Sit-ups

8 DB Floor Press

BODYWEIGHT PUMP

EMOM x 5 MINUTES*

5 Burpees

5 Perfect Push-Ups

SUNDAY SWEAT

EVERY 6:00 x 5 SETS

1:00 Cardio Choice (Burpees, Machine, Shuttle runs) 

50 Double Unders

40 Mountain Climbers*

30 Russian Twist*

20 Sit-Ups

*For both Mt. Climbers and Russian Twists, L Side + R Side= 1 Rep