CFO Home Workouts 27-04-2020

Monday 27th April

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

400m Run (or 1:30 of 20 high knees and 20 mountain climbers)

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

FULL-BODY STRENGTH

EMOM x 12 MINUTES*

MIN 1 – 6 DB Snatch (R) + 6 DB Push Press (R)
MIN 2 – 6 DB Snatch (L) + 6 DB Push Press (L)

*Complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm.

** If you are using an object that requires two hands minute 1 will be 6 deadlifts + 6 push Press, minute two will be 12 GTOH

FULL-BODY WORKOUT

3 ROUNDS FOR MAX REPS

1:00 – DB Thruster

1:00 – Sit-Ups

1:00 – DB Sumo Deadlifts

1:00 – Tuck Jumps

-Rest 1:00 b/t Rounds

CORE FINISHER

AMRAP x 3 MINUTES
20 Slow Hollow Body Flutter Kicks
20 Alt. V-ups

into…

AMRAP x 2 MINUTES Max Plank Hold

Tuesday 28th April

DAILY-5 WARM-UP

EMOM x 2 MINUTES
30 Mountain Climbers into Max Plank Hold

into…

EMOM x 3 MINUTES 10 High Knees – 10 DB Deadlift – 10 Bent Over Rows

PUSH X PULL STRENGTH

EVERY 2:30 FOR 5 SETS 10 DB Hang Power Clean – 10 DB Front Squats

PUSH X PULL WORKOUT

AMRAP x 5 MINUTES 5 DB Power Clean – 5 DB Deficit Push-Up –  30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES 5 DB Power Clean – 5 DB Deficit Push-Up – 30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES 5 DB Power Clean – 5 DB Deficit Push-Up – 30 Double Unders

Wednesday 29th April

DAILY-5 WARM-UP

AMRAP x 5 MINUTES 12 Jumping Jacks – 12 Lunges – 12 Glute Bridge-Ups

BODYWEIGHT PUMP

3 SETS FOR MAX REPS

1:00 – Pike Hold or HS Hold

1:00 – “”Crossbody”” Mountain Climbers

1:00 – Jumping Lunges

-1:00 Rest b/t Sets

FULL-BODY GRIND WORKOUT

AMRAP x 20 MINUTES

50 Jumping Jacks

25 Burpees

50 Glute Bridge-Ups

25 Up-Downs

50 Lunges

Thursday 30th April

DAILY-5 WARM-UP

4 SETS
:30 DB Strict Press :30 Goblet Squats

into…

AMRAP x 1 MINUTE Max Alt. V-ups

PUSH X PULL STRENGTH

EMOM x 5 MINUTES 12 DB Floor Press

-1:00 Rest-

EMOM x 5 MINUTES 12 DB Romanian Deadlift

PUSH X PULL WORKOUT

ON A 15:00 RUNNING CLOCK… 10 ROUNDS
100m Run (or :30 high knees)
20 Air Squats

In the remaining time…

AMRAP of:
7 Hand Release Push-Ups 7 DB Thrusters

Friday 1st May

DAILY-5 WARM-UP

EMOM x 5 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

FULL-BODY STRENGTH

EVERY 2:30 FOR 5 SETS 10 DBL DB Snatch – 10 DB Renegade Rows

FULL-BODY SPRINT WORKOUT

AMRAP x 7 MINUTES*

2-4-6-8…DB Devils Press

10-20-30-40… Mountain Climbers

-1:00 Rest-

AMRAP x 7 MINUTES

2-4-6-8…DB Devils Press

10-20-30-40… Mountain Climbers

*Reset to first round at start of the second AMRAP.

CORE FINISHER

EMOM x 5 MINUTES
10 DB Slides into Max Plank

Saturday 2nd May

DAILY-5 WARM-UP

5 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners

*Both movements = 1 Set 

SATURDAY SQUATS

4 SETS
1:00 DB Front Squats :30 Air Squats :30 Squat Hold

-1:30 Rest

FULL-BODY WORKOUT

AMRAP x 2 MINUTES Max DB Suitcase Lunges

-:30 Rest-

EMOM x 10 MINUTES

MIN 1 – Max Double Unders

MIN 2 – Max DB Hang Snatch

-:30 Rest-

AMRAP x 2 MINUTES Max DB Suitcase Lunges

FULL-BODY FINISHER

AMRAP x 5 MINUTES

10 DB Hammer Curls

10 Deficit Push-ups

20 Sit-ups

Sunday 3rd May

DAILY-5 WARM-UP

AMRAP x 1 MINUTE Max Single Unders 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 5 MINUTES
10 Tuck-ups
10 Glute Bridge-Ups

SUNDAY SWEAT

ON A 15:00 RUNNING CLOCK…

800m Run
60 Sit-Ups
60 DB Deadlifts
60 Up-Down Jump-Over

-Rest Remaining Time-

ON A 10:00 RUNNING CLOCK

600m Run
40 Sit-Ups
40 DB Deadlifts
40 Up-Down Jump-Over

-Rest Remaining Time-

ON A 5:00 RUNNING CLOCK…

400m Run
20 Sit-Ups
20 DB Deadlifts
20 Up-Down Jump-Over