“As the Zen Buddhist saying goes, how you do anything is how you do everything.”
-Simon Sinek
The Shutdown, Week 2
While the circumstances are out of our control, our RESPONSE is 100% within our control. Not only that, but we have everything we need to continue our journey in health. We have 100% control over:
- What we eat
- How much we eat
- How much we sleep (unless you’re a new parent)
- How we respond to stress
- Our relationships
- Our mindset
- Our activity levels
We saw a ton of positivity from everyone in week 1! Lots of Facebook and Instagram posts, and people finding creative ways to stay active and make the most of this unfortunate situation. Let’s keep it rolling and lead the way in week 2. Set a positive example for others to follow!
Zoom workouts now in Wodify
As an added bonus, Zoom workouts are now in Wodify! Not only will you be able to see the WOD in advance, you’ll be able to sign in to the CFK Remote – Zoom program and post scores to the leaderbard. Speaking of Zoom classes…
CFK Event Spotlight
Weekly WODs:
Monday – What Object will you Jump?
Home/Travel WOD
Gather your gear and get ready for this week’s workouts! Today’s workout incorporates leaping over odd objects, thrusting weights overhead, and longer running intervals. Our AMRAP style workout will tax your legs as well as your lungs!
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
12-10-8-6
Unbroken Dumbbell Thrusters
Conditioning
1000m/750m Row or 800m Run
30 DB Thrusters
30 DB Bent-Over Rows
750/500m Row or 400m Run
30 DB Thrusters
30 DB Upright Rows
500/400m Row or 200m Run
30 DB Thrusters
30 DB Push Press
Tuesday – Hollow makes you Holler
Home/Travel WOD
Is your six-pack in progress? If not, our workout on day 2 will give you a jump start! We kick off the day with a 15 minute EMOM of front rack lunges, double-unders, and plank rotations. We’ll carve those abs out with a finisher of hollow rocks and sit-ups!
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
EMOM x 12 Minutes
Min 1: 10 DB Bench Press or DB Floor Press
Min 2: 10-15 Diamond Push-Ups
Min 3: :30 Wall Hold or Handstand Hold
Conditioning
AMRAP x 6 Mins
Max DB Bench Press or Floor Press
*Each time you break complete 7 Burpees
-2:00 Rest-
AMRAP x 6 Mins
100m Run
10 Alt DB Snatch
Wednesday – Pick It Up and Run With It
Home/Travel WOD
We are gonna go on a little run for a little fun on day 3! We have 5 rounds for time of a 400 meter running interval with an odd object, dumbbell sumo deadlifts, and a overhead static hold.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
4 Sets
10 Slow DB Curls
10 Slow DB Sumo DL
1:00 Hollow Hold
Conditioning
EMOM x 12 Mins
Min 1: :45 seconds of running
Min 2: 20 DB Deadlifts
Min 3: 10/10 DB Reverse Lunges
Thursday – Sweatcon
Home/Travel WOD
It’s time to give your lower body the business in our conditioning workout! We have a descending ladder of alternating jumping lunges, mountain climbers, and floor presses. You’ll need ice on standby because those quads will be on fire!
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
EMOM x 10 Mins
Min 1: 12 DB Front Squat
Min 2: 40 Seconds of Double Unders or 40 Seconds of Mountain Climbers
Conditioning “Purple Cobra”
50-40-30-20-10
Double Unders or Air Squats
Sit-Ups
Russian KBS or DB Swings
-15:00 Cap-
Friday – Wear red and redline
Home/Travel WOD
Day 5’s home workout is going force you to become comfortable with the uncomfortable. Our workout will challenge you to maintain a high heart rate as you attempt to find a smooth unbroken pace on burpees over an object, hard interval runs, and plate ground to overhead.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
4 Sets
15 Slow Tuck-Ups
10 DB Push Press (3 Second Tempo down)
1:00 Plank Hold
Conditioning
Every 3:00 for 4 Sets
:45 Sprint Run, Row, or Bike
10 V-Ups
10 DB Push Press
10 Burpees
Saturday – 2 Minute Drill
Home/Travel WOD
We have 3 sets of 3 movements which will be performed on a 2:00 running clock. Our movements include Turkish Get-Ups, reverse lunges, and Russian swings. Our workout will force you to scale weights accordingly to allow nearly unbroken movement. The weight should allow athletes to rest no more than 3 times during each 2:00 work period.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
Alternating Tabata (*8 Sets Alternating Movements for a total of 8:00)
T1- DB Bicep Curl
T2- DB Deficit Push-Up
Conditioning
AMRAP x 16 Mins
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans
Sunday – EMOMathon
Home/Travel WOD
We have lots of EMOMs for the last workout of the week. Our workout includes weighted up-downs, v-ups, and thrusters. Athletes will add reps to each movement as they progress through each separate EMOM.
CFK POWER (If you have a dumbell/kettlebell or other equipment at home we have a Strength plus Conditioning option for you)
Strength
3 Sets
8 Single-Arm(SA) DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
Conditioning
4 Rounds For Time
100m DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters