CFO HOME WORKOUTS 25-05-2020

Monday 25th May

DAILY-5 WARM-UP

2:00 AMRAP 10 Groiners + 7 Up downs 

AMRAP x 3 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK…

10 DB Staggered Leg Deadlift*

10 Pausing Hang Power Clean**

*Perform 5 with L leg forward and 5 with R leg forward. **Pausing :01 in each catch position

FULL-BODY WORKOUT

5 SETS – AMRAP x 3 MINUTES

4 DB Power Cleans

6 Push-Ups

8 Alt. Lunges

-Rest 1:00 b/t Sets-

FINISHER

3 SETS
20 Slow Crunches (:02 Pause at Top)

Tuesday 26th May

DAILY-5 WARM-UP

1:00 Skipping or DB Toe Taps

EMOM x 4 MINUTES

*MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

PUSH X PULL STRENGTH

EMOM x 10 MINUTES
MIN 1 – :50 Max Slow DB Renegade Row*
MIN 2 – :50 Max 3 Air Squats + 3 Tall Jumps

*No Push-Up in Renegade Row

PUSH X PULL WORKOUT

EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Front Squat*

MIN 2 – :50 Max DB Slides

MIN 3 – :50 Max Burpees Over DB

*Hold DB Across Chest

Wednesday 27th May

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK…

1:00 Cardio of choice 

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio of Choice until the end: Burpees, Star Jumps, Shuttle Runs

 

BODYWEIGHT PUMP

AMRAP x 5 MINUTES

50 Mountain Climbers

50 Flutter Kicks 

FULL-BODY SWEAT WORKOUT

ON A 10:00 RUNNING CLOCK…

2:00 Cardio Choice: Burpees, Star Jumps, Shuttle Runs

2:00 Max Double Unders

50 Plank Rotations*
then in the remaining time… Max Wall Sit

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…

1:00 Cardio Choice: Burpees, Star Jumps, Shuttle Runs

1:00 Max Double Unders

50 Plank Rotations*

then in the remaining time… Max Wall Sit

*1 Rep Plank Rotation = Plank Down to Elbows and Back Up.

FINISHER

3 SETS
20 Single DB Curls
20 Single DB Behind Head Extensions
20 Hollow Rocks

Thursday 28th May

DAILY-5 WARM-UP

2:00 Cardio Choice; Burpees, Skipping , Shuttle Runs

EMOM x 3 MINUTES :30 Single DB Swings :30 Alt. Samson Stretches

PUSH X PULL STRENGTH

3 SETS ON A 10:00 CLOCK…

10 DB Push Press w/ Slow Lower
7/7 DB Forward Lunges

PUSH X PULL WORKOUT

3 SETS
AMRAP x 4 MINUTES
15 Single Arm DB Push Press (L)

15 Single Arm DB Push Press (R)

10 Single Arm DB Up-Down (L)

10 Single Arm DB Up-Down (R)

Max Single DB Lunges in Remaining Time*

 

Friday 29th May

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

:45 Up Down + Air Squat

10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

FULL-BODY STRENGTH

5 SETS (:40 ON / :20 OFF) Double DB Swing*

Immediately into…

5 SETS (:40 ON / :20 OFF) DB Renegade row with push up 

*Option for single or double DB swing

FULL-BODY SPRINT WORKOUT

7 SETS
1:00 – Max DB Power Clean

-Rest :30-

1:00 – Max Effort Cardio Choice (Burpees, Skipping, Shuttles)

-Rest :30-

FINISHER

3 SETS
20 Heel Taps Over DB

20 Bicycle Crunches

20 Tuck-Ups

Saturday 30th May

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice
25′ Alt. Knees to Chest
25′ Alt. Leg Swings
25′ Alt. Lunges
25′ Broad Jumps

Cardio Choice Until End…

SATURDAY SQUATS

EMOM x 12 MINUTES

MIN 1 – Tempo DB Front Squat (3111)

MIN 2 – Max Air Squat

MIN 3 – Max Wall Sit

FULL-BODY WORKOUT

EMOM x 12 MINUTES
MIN 1 – :50 Max DB Thrusters

MIN 2 – :50 Max DB Front Rack Hold

MIN 3 – :50 Max Alt. Sit-Thrus

MIN 4 – :50 Max DB Hollow Hold

Sunday 31st May 

DAILY-5 WARM-UP

2:00 Cardio Choice; Burpees, Skipping , Shuttle Runs into…

AMRAP x 3 MINUTES

2 Sit-Ups
2 Push-Ups

BODYWEIGHT PUMP

4 SETS AMRAP x 2 MINUTES “Strict” Burpees*

-:30 Rest b/t Sets-

*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump

SUNDAY SWEAT

AMRAP x 12 MINUTES

20 Alt. DB Snatch

20 Tuck-ups

1:00 Cardio Choice (Burpees, Skipping, Shuttles)

-2:00 Rest-

AMRAP x 12 MINUTES

20 Alt. DB Snatch

20 Tuck-ups

1:00 Cardio Choice