CFNYC PROGRAMMING

Week # 4 of 6

Monday 11/18/2024

Strength

A. Snatch Balance, 5 sets of 3, across

B. Split Jerk, 5 sets of 2, building

Conditioning

10 Rounds For Time

3 Thrusters (115/75, Rx+ 135/95)

6 Push Ups (Rx+ Ring Dips)

30 Double Unders

Tuesday 11/19/2024

Strength

Deadlift

3 sets (5 reps at 75%, 3 reps at 85%, 1+ reps at 95%)

Conditioning

For Time

60/50 Calorie Row

50 AKBS (24/16)

40 Pull Ups

30 Goblet Reverse Lunges (24/16)

20 Toes to Bar (Rx+ 10 Bar Muscle Ups)

Wednesday 11/20/2024

Conditioning

A. E230 x 5:โ€จโ€จ

โ€ข 15 Ski Caloriesโ€จ

โ€ข 15m Sled Push @ 4/6 platesโ€จโ€จ

B. E230 x 5:โ€จโ€จ

โ€ข 15 Row Caloriesโ€จ

โ€ข 15m Burpee Broad Jump

โ€จโ€จC. E230 x 5:โ€จโ€จ

โ€ข 15 Bike Caloriesโ€จ

โ€ข 15 Headcutters @ 12/16kgโ€จโ€จ

D. E230 x 5:โ€จโ€จ

โ€ข 100m Front-loaded Carryโ€จ @ 2x16kg/2x24kg

โ€ข 15 Double Kettlebell Deadlifts @ 2x16kg/2x24kg

Thursday 11/21/2024

Strength

A1. Push Press, 4 sets of 5, across

A2. Bent Over Kettlebell Row, 4 sets of 8-10, across

Conditioning

6 Rounds

5 Hang Power Clean (115/75, Rx+ 175/115)

10 Lateral Burpees Over Bar

rest 1 minute b/w rounds

Friday 11/22/2024

Strength

A1. Tempo Back Squat, 4 sets of 5, across (52X1)

A2. Russian Kettlebell Swing, 4 sets of 12, across (Rx+ Dual KB)

Conditioning

For Time

50 Dual DB/KB Walking Lunges (2×50/2×35, 2x24kg/2x16kg)

50 Goblet Squats (50/35, 24/16)

50/40 Calorie Row

Saturday 11/23/2024

Conditioning

For time, partitioned in any way desired:โ€จโ€จ

โ€ข 3000m Run

โ€จโ€ข 1000m Skiโ€จ

โ€ข 1000m Row

โ€ข 100m Sled Push

โ€จโ€ข 75 Wall Balls @ 14/20

โ€จโ€ข 75 Russian Kettlebell Swing @ 16/24kgโ€จ

โ€ข 50 Headcutters @ 16/24kgโ€จ

โ€ข 50 Burpee Broad Jumpsโ€จ

โ€ข 50 Bike Calories

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