CFNYC PROGRAMMING

Week # 3 of 6

Monday 11/11/2024

Strength

A. Snatch Balance, 5 sets of 3, building

B. Split Jerk, 12 minutes for a heavy set of 3

Conditioning

6 Rounds For Time

2 minute AMRAP

5 Hang Squat Cleans (95/65, Rx+ 135/95)

5 Bar Facing Burpees

Handstand Push Ups with remaining time

1 minute rest 

Tuesday 11/12/2024

Strength

Deadlift

3 sets (3 reps at 70%, 3 reps at 80%, 3+ reps at 90%)

Conditioning

12 minute AMRAP

12 Sumo Deadlift High Pull (75/55, Rx+ 95/65)

12 Pull Ups (Rx+ C2B)

24 Box Step Ups (24/20) (Rx+ 50/35)

Wednesday 11/13/2024

Conditioning

3 rounds of 90 seconds โ€œONโ€, 30 seconds โ€œOFFโ€ at each station:โ€จโ€จ

โ€ข S1: Sled Pushโ€จ @ 3/5 plates

โ€ข S2: Russian Kettlebell Swings @ 16/24kgโ€จ

โ€ข S3: Burpee Broad Jumpโ€จ

โ€ข S4: Headcutter @ 16/24kgโ€จ

โ€ข S5: Ski Calories

Thursday 11/14/2024

Strength

A1. Push Press, 4 sets of 5, building

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

Conditioning

8 Rounds For Time

3 Hang Power Snatch (95/65, Rx+ 135/95)

6 Toes to Bar (Rx+ 3 Bar Muscle Up)

36 Double Under

Friday 11/15/2024

Strength

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

A2. Russian Kettlebell Swing, 4 sets of 12, building (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 11/16/2024

Conditioning

3RFT: 

โ€จโ€จโ€ข 1000m Runโ€จ

โ€ข 400/500m Skiโ€จ

โ€ข 25m Sled Pull @ 2/4 plates

โ€จโ€ข 40 Sandbag Walking Lunge @ 10/20kgโ€จ

โ€ข 400/500m Rowโ€จ

โ€ข 40 Wall Balls

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