CPM Week of Workouts: Sept 12-16

CPM Week of Workouts: Sept 12-16

Quote for the week…

NEVER FORGET

09.11.2001ūüáļūüáł

Monday:¬†(Strength Day) ¬†–¬†Part A: 1 RM (rep max) Power Cleans. Part B: A fun couplet of¬†Power Cleans¬†paired with¬†running.¬†Ah yeah! Get your lungs ready it will be a great start to the week!

Tuesday: 30-min AMRAP РTeams of 3 performing short bursts of running and rowing to help build stamina, endurance and explosiveness. Your legs maybe JELLO by they end!  

Wednesday:¬†(Strength Day) – Part A: We start things off with 1 RM of Thrusters (a front squat/push-press combo). Part B: Max Pull-ups. Part C: “Fran” – Teaming up the Thrusters and Pull-ups for a¬†conditioning 3-rounds, 21, 15, 9 reps¬†for time.¬†

Thursday: Core Thursday! Part A: EMOTM of 1-arm KB swings and HS/planks. Part B: 4-rounds of rack carry, KB snatch and doubles. Think core tight, good posture and solid grip.  

Friday: How many burpees do you think you can do in 5-minutes? Not sure? Well part A will give you an idea with a 5-min AMRAP of burpees! Part B: Ladder up of DB push press and DB step-up with a little twist. Lets just say, be cautious on how many times you put down that DB:-) 

Another great week of workouts, see you at the gym!

The O-Board Says…

Part A:
Power Clean
5-5-3-3-2-1

Part B:
3 Rounds (5 min each)
400m Run
Max Power Cleans
rest 2 between rounds

posted: by Nicole