Power Clean – 1 Rep
Squat – 1 Rep
Bench Press – 1 Rep
Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, ONLY 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total.
2015 11 12
DB Power Snatch – 1 RM
*Find your 1 RM single arm Power Snatch for both arms using a dumbell.
then…
Barbell Step Ups 4×6 each side
Complete the following sprints:
2 x 20 Meter Sprints
(rest 20 seconds between efforts) 
Rest 30 seconds then…
4 x 30 Meter Sprints
(rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts
(rest 30 seconds between efforts)
*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.
2015 11 11
Find Max Distance Broad Jump
Deadlift 1×5 RM (add 10 lbs to last workout)
Find Max Distance Broad Jump
Power Snatch 2 RM
15, 10, 5 Reps of
135/95 lb Hang Power Snatch
24/20″ Box Jumps
Strict Pull Up
2015 11 09
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1
Push Press 3 RM
Complete 7 rounds for time:
DB Walking Lunges – 20 yds
Reverse Wall Climb + Push Up – 3-5 Reps
2015 11 09
Complete:
10 x 30 yds
*45 second rest between sprints.
Lift 10,000/7,500 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift
*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.
*The goal is to lift 10,000/7,500 lbs as fast as possible.
2015 11 05
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 3 RM
Pull Ups – 50 Reps
Complete 5 rounds:
Each round lasts 2 minutes. During the round complete:
185/125 lb Power Clean – 6 Reps
40/30 lb Ball Slam – Max Reps
*Rest 60 seconds between rounds.
2015 11 04
Complete the following on the minute for 8 minutes:
Power Snatch – 2 Reps
30/24″ Box Jump – 3 Reps
*For Power Snatch, use 85% of your 1 RM if known.
*Box Jumps must be performed by landing with hips above parallel.
Complete 4 Rounds for time:
70/45 lb Single Arm DB Power Snatch – 5 Reps RT
OH Farmer Carry 20 yds
12 Burpees
70/45 lb Single Arm DB Power Snatch – 5 Reps LT
OH Farmer Carry 20 Yd
12 Burpees
*OH Farmer Carry to be completed Single Arm with DB overhead.
2015 11 02
Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 3 RM
Complete 5 rounds for time:
15′ Rope Climb Ascents – 2 Reps
225/150 lb Back Squats – 8 Reps
Handstand Push Ups – 9 Reps
2015 11 02
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3 x Max Reps
Hang Power Snatch 1, 1, 1, 1, 1
Chin Up 3 x Max Reps
Complete 10 rounds for time:
225/150 lb Ground to Overhead – 3 Reps
Evil Wheels – 10 Reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.
2015 10 29
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Squat 5 RM
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Complete 6 rounds for time:
KB Swing – 7 Reps
Double Unders – 21 Reps
20 yd Bear Crawl Shuttle (10 yds out and back)
*For KB Swing, go AHAP.
2015 10 28