CPM Week of Workouts: Nov 7 – 11

CPM Week of Workouts: Nov 7 – 11

Quote of the week

I may not be there yet but I am closer than I was yesterday


Monday: (Strength Day) Part A: EMOTM of 3 Deadlifts + 1 Hang Clean + 2 Front Rack Lunges. Part B: The famous Curtis P’s are on the menu  (power clean, one lunge on each leg, push press) paired up with some sit-ups. 

Tuesday:  Want to take your pull-ups to the next level?!? Come to class and we will do just that by adding a little weight followed by a 10-rounder of pull-ups and burpees ??

Wednesday: “ARNIE” Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

  • For Time
  • 21 Turkish Get-Ups, Right Arm
  • 50 Kettlebell Swings
  • 21 Overhead Squats, Left Arm
  • 50 Kettlebell Swings
  • 21 Overhead Squats, Right Arm
  • 50 Kettlebell Swings
  • 21 Turkish Get-Ups, Left Arm

Thursday: (Strength Day) Part A: working to a 2RM Thruster. Part B: 100 thrusters with burpees, for time. That doesn’t sound too bad…right???  Just glad it’s thrusters and NOT clusters:-) 

Friday:  A conditioning 400m Farmer Carry, 100 Squats, 1k Row and 200m Broad Jumps in a 40-min AMRAP. Get to the gym early to warm-up!

It’s going to be another great week! ?  you at the gym

The O-Board Says…

A. EMOTM for 10
3 Deadlift
1 Hang Cleans
2 Front Rack Lunge

B. Four Rounds Time:
25 Curtis P’s
50 Sit-Ups

posted: by Nicole