CFO HOME WORKOUTS 8-06-2020

Monday 8th June

DAILY-5 WARM-UP

x 5 MINUTES

20 Single Unders or Star Jumps 
10 Sit-Ups
5 Burpees

FULL-BODY STRENGTH

E2MOM x 14 MINUTES
10 DB Romanian Deadlifts

8 DB Bent Over Rows

6 DB Ground to Overhead

FULL-BODY WORKOUT

ON A 3:00 RUNNING CLOCK… AMRAP 10 Up Downs + 30 Mountain climbers 

-Rest 1:00-

ON A 2:00 RUNNING CLOCK… AMRAP 5 Down Ups + 10 DB Deadlift

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :45 DB Muscle Clean

MIN 2 – :45 Burpees Over DB

FINISHER

ON A 4:00 RUNNING CLOCK… Accumulate as much time as possible in Elbow Plank*

*Every time you break, perform 10-15 Push-Ups

Tuesday 9th June

DAILY-5 WARM-UP (AMRAP 5) 

10 Groiners with twist + 10 Cat Camel + 10 Sit ups + 20 Shoulder Taps 

MAIN WORKOUT 

3 Minutes Work / 1 Min Rest x 8 

15-20 DB Push Press 

15-20 Burpees 

15-20 Sit ups 

Remaining Time MAX Double Unders or Single Skips 

 

Wednesday 10th June

DAILY-5 WARM-UP

1:00 Skipping or Star Jumps into…

AMRAP x 4 MINUTES

10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

BODYWEIGHT PUMP

AMRAP x 5 MINUTES

5 Push-Ups

10 Squat Rotations*

15 Air Squats

*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.

FULL-BODY SWEAT WORKOUT

 

EMOM x 30:00

MIN 1 – Max Burpees with extra push up 

MIN 2 – Max Side Plank (:30 sec each way)

MIN 3 – Max Sit Ups 

MIN 4 – Max Effort Cardio 

MIN 5 – Rest 

FINISHER

ON A 4:00 RUNNING CLOCK… Max Hollow Flutter Kicks*

*Every time you break, perform :30 active squat hold.

Thursday 11th June

DAILY-5 WARM-UP

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

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

PUSH x PULL STRENGTH

EMOM x 10 MINUTES
MIN 1 – :50 Slow DB Goblet Squats

MIN 2 – :50 Slow DB Bent Over Row

PUSH x PULL WORKOUT

“TABATA”
8 SETS, :20 WORK / :10 REST

TABATA 1 – Alt. DB Snatch

TABATA 2 – Single DB Front Squat

TABATA 3 – Single DB Floor Press

TABATA 4 – Alt. Jumping Lunges

-Rest 1:00 b/t Each Tabata-

Orwell Conditioning 6:00pm

DAILY-5 WARM-UP

50 Single Skips 

10 Air Squats 

20 Shoulder Taps 

10 ALT Groiners 

AMRAP 20 

10 Air Squats 

15 DB Hang Clean + Press

20 Sit Ups  

30 Up Downs 

2 Minutes Rest

FINISHER 

3 MINS MAX Devil Press 

Friday 12th June

 

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK

1:00 Shuttles/Up Downs/High Knees 

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

FULL-BODY STRENGTH

E2MOM x 14 MINUTES

10 DB Alt. Lunges 

8 DB Up-Downs

6 DB Shoulder Press

FULL-BODY SPRINT WORKOUT
3 SETS
1:30 – Max DB Renegade Row

1:30 – Plank Hold

1:30 – Max Double Unders

-Rest 1:30 bt/ Sets-

FINISHER

ON A 4:00 RUNNING CLOCK… Max DB Curls

*Every time you break, perform 10 Hollow Rocks or 20 Flutter Kicks 

Saturday 13th June

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

SATURDAY SQUATS

5 SETS ON 15:00 CLOCK…
10 Reps of 1+1/4 Air Squats
15 Jumping Air Squats
10 Slow DB Narrow Stance Squats

FULL-BODY WORKOUT

AMRAP x 6 MINUTES 21-15-9
DB Thruster
DB Hang Power Clean

-Rest 3:00-

AMRAP x 3 MINUTES

21-15-9
DB Thruster
DB Hang Power Clean

Sunday 14th June 

DAILY-5 WARM-UP

AMRAP x 5 MINUTES

50 Single Unders
7 Burpees
30 Mountain Climbers

BODYWEIGHT PUMP

4 SETS
AMRAP x 2 MINUTES Max Reps of…

SETS 1 & 3 = “Strict” Burpees*

SETS 2 & 4 = Sit Thru L + Sit Thru R + Tuck Jump**

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

**1 Rep = All 3 Movements Combined

-No Rest b/t Sets-

SUNDAY SWEAT

3 SETS
:30 – Squat Thrusts*

:30 – Lateral Hops Over DB

:30 – Mountain Climbers

1:30 – Choose: Skipping – Shuttle Runs – Down ups 

1:00 – Squat Thrusts

1:00 – Lateral Hops Over DB

1:00 – Mountain Climbers

1:30 – Choose: Skipping – Shuttle Runs – Down ups 

-Rest 1:00 b/t Sets-

*From Plank, jump feet up to bottom of the squat. Hands remain on ground the entire time.

Orwell Weightlifting Programme 

Session 14

SNATCH

40%/3          50%/2      60%/2

Build to Heavy double –

Back of sets – (70%/2)3

CLEAN

50%/2          60%/2     70%/2

Build to a Heavy double

Back of sets – (70%/2)3

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 15

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           (85%/1+2)3

FRONT SQUAT

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

(90%/1)4

CORE CIRCUIT

20 leg raises

20 Crunches

1 min Plank

X 4

SESSION 16

CLEAN AND JERK

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

 80%/1+1           (90%/1+1)2

SNATCH

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

80%/2                (95%/1 )1            

Drop sets (85%/1)2       

SPEED BACK SQUAT

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

(85%/2)3     

SNATCH PULL

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

80%/2                 90%/2                     (105%/2)3

SINGLE LEG HORIZONTAL JUMPS 5 x 4 each side  

CIRCUIT

Banded upright row 15

Banded bicep curls 15

Banded tricep extensions 15

 X 4