DAILY WORKOUTS

Wednesday GS&C

Power Clean 1×3 at 50% 1RM
Power Clean 1×3 at 60% 1RM
Power Clean 1×3 at 70% 1RM
Power Clean 1×3 at 70% 1RM
Power Clean 1×3 at 70% 1RM

Rest as needed between sets.

Week 2 of 7 
The Other CF Total Strength Cycle

*If don’t know 1rm go by feel

Complete as many rounds as possible in 14 mins of:
21 Jump Ropes
7 Hang Power Clean & Jerks
3 Wall Walks or Inchworms

Tuesday GS&C and Strength Squad

3 rounds for quality of:
15 Single Dumbbell Overhead Tricep Extensions
20 Weighted Russian Twists

Every 1 min for 20 mins, alternating between:
:45 Row Calories
:45 Burpees

*Aim for consistent reps numbers across the workout

Strength Squad

Deadlift and Strict Press Supersets

Monday GS&C

Front Squat 1×7 at 50% 1RM
Front Squat 1×7 at 60% 1RM
Front Squat 1×7+ at 70% 1RM

Rest as needed between sets.

Athlete Instructions
1×7 @ 50% (RPE 5)
1×7 @ 60% (RPE 6)
1×7+ @ 70% (RPE 7)*

2 rounds for time of:
30 Alternating Pistols
20 Pull-ups/ Ring Rows
10 Overhead or Front Squats

*Pistol Options:
Narrow Stance Squat
Deck Squat
Reverse Lunge
Hawaiian squat 
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

*2-3 Additional Reps if mechanics are solid.

Week 2 of 7 

Saturday GS&C

FOR TIME 
0:00-10:00 Complete…
800m Run 
10 Power Clean & Jerks 
-Rest w/ Time Remaining-

10:00-18:00 Complete…
600m Run 
10 Power Clean & Jerks 

-Rest w/ Time Remaining-

18:00-24:00 Complete…
400m Run 
10 Power Clean & Jerks 

Friday GS&C

ON A 20:00 RUNNING CLOCK…
Build a 1-RM Bench Press

8 rounds for time of:
20 Jump Ropes
10 Dumbbell Front Squats
5 Toes-to-something

Thursday GS&C and Strength Squad

Every 1 min for 20 mins, alternating between:
Monostructural Cardio, 45 secs
Walking Lunge, 45 secs
Up-Down, 45 secs
Plank Hold, 45 secs

Finisher:

2-3 rounds for quality -rest as much as you need

1 length lateral band walks r/l
20 glute bridge marches
30-60 sec hollow holds
30-sec hang from bar
20 calf raises 
30 sec sprint on AD

Strength Squad:

Squat and Bench Supersets

Wednesday GS&C

ON A 20:00 RUNNING CLOCK…
Build a 1-RM Overhead or Front Squat

5 rounds, 1:30 each, for max reps of:
20 Wall Balls
max reps in remaining time Hang Power Snatches
Rest 1 min