Week In Preview, March 29th, 2020


“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:

  1. What we eat
  2. How much we eat
  3. How much we sleep (unless you’re a new parent)
  4. How we respond to stress
  5. Our relationships
  6. Our mindset
  7. 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

Does COVID got you down? Do you miss your favorite coaches? Has the separation anxiety from being away from CFK become too much? It’s okay, the coaches miss you too! Come party with the coaching staff and your homies on Zoom! Our online virtual workouts occur Monday through Friday at 6am, 8am, 12pm, 4pm, and 6pm. Links to the classes can be found in Wodify announcements, and linked below.  The best part is it’s free for everyone so invite your friends and family to get a sweat session in from home.

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

2 Replies to “Week In Preview, March 29th, 2020”

Leave a Reply

Your email address will not be published. Required fields are marked *