“One day you will wake up and there won’t be any more time to do the things you’ve always wanted. Do it now.”
During the last few weeks we have unfortunately learned to cope without many of the things we normally take for granted. We’ve traded barbells and squat racks for dumbbells and jump ropes. The last few weeks have changed our training routines and helped up embrace a “no excuse” attitude. At CFK, we understand the profound impact fitness has on our lives. That being said, we will never let quarantine stop this way of life. As coaches, we want our members to make the most of their training even it occurs outside the four walls of the box. There are many ways to maximize performance gains without all the bells and whistles the gym has to offer.
Shoulder Performance and Mobility Bands
Listed below are a description of our CFK Go programming workouts for the week. If you’ve been following our CFK power programming, those workouts will be released daily on our Youtube channel playlist. Click here to view our CFK Power program playlist, and make sure to subscribe to our channel and turn notifications on so you get new content immediately!
Both CFK Power and CFK Go (descriptions below) can be adapted to whatever equipment you have available at home.
Monday – Running “DT” + Belly Burner
Pick your weights wisely today! Our focus today is to finding a challenging weight that will allow us to cycle through 12 deadlifts, 9 hang power cleans, and 6 shoulder to overheads. We’ll crush an interval run and head straight to our dumbbells for one unbroken cycle of dumbbell “DT”. We’ll rinse and repeat for 15 minutes! We also have some extra ab work planned as a finisher.
Tuesday – Double Burpee Burner
Two AMRAPs equals twice the fun. We have two AMRAPs today that are separated by 2 minutes of rest. Our workout includes double dumbbell swings, burpees, and bent-over rows. If you don’t have equipment don’t worry! You can swing anything you can get your hands on!
Wednesday – Jump Jam
We have 25 minutes of pure bliss planned for day 3. We have lots of running, lunges, double unders, and push-ups in today’s AMRAP style workout. Our goal is to find a break up strategy for push-ups that keeps us moving under fatigue. We are looking for a sustained effort the entire 25 minutes.
Thursday – Haymaker
Can you keep moving when you’re tired? We’ll find out on day 4! It’s a good day to test your mental grit in our workout of the day. We will be moving for 1:00 intervals by performing sumo deadlift high pulls, burpees, push presses, and mountain climbers. Our ability to keep moving during burpees and mountain climbers won’t be determined by our strength , but by our ability to “keep on, keepin’ on”. Time to make some mental gains!
Friday – Coach Wayne’s Glute Gainz
Our workout today is brought to you by the gluteus gain train, and the 6am class at North. We have hanging dumbbell cleans, sit-ups, and walking lunges in our conditioning workout. We’ll follow it up with a finisher that comes in the form of glute bridges!
Saturday – Double Dumbbell Duster
We have an alternating EMOM of thrusters and double unders to kick off your weekend. We’ve tossed in some old-school static exercises that will blast your legs, and you don’t even need equipment for it! Shake off your soreness and get after it today.
Sunday – Brace Yo’Self or Break Yo’Self
Our focus in today’s WOD is midline stability. In our conditioning we’ll gain more experience hitting great deadlift positions during fatigue. We’ll get an opportunity to experiment with dumbell deadlifts, planks, and a cardio challenge of your choice.