| Day | Focus | Strength / Skill | Conditioning | Accessory / Optional Work |
| Monday | Barbell Power + Stamina | Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%, 2+2 @75%, 2+1 @80%, 1+2 @83%, 1+1 @85%+Beginners: 5–7 Hang Power Cleans @ light-moderateModifications: Hang/Block Power Cleans, Power-only variations | “Hydra”5×2:00 AMRAPSet 1: 10 Shuttle Runs + Max Rep Wall BallsSet 2: 9 Shuttle Runs + Max Rep Wall BallsSet 3: 8 Shuttle Runs + Max Rep Wall BallsSet 4: 7 Shuttle Runs + Max Rep Wall BallsSet 5: 6 Shuttle Runs + Max Rep Wall Balls*No rest between AMRAPsScore: Total RepsStimulus: Aerobic power & leg endurance RPE: 8/10Goal: Consistent rep output through descending sets | 3 Sets for Quality – 12/12 Banded TKEs, :45 Sorenson Hold, 20 Landmine Trunk Rotations |
| Tuesday | Skill Focus + Aerobic Power | Ring Muscle-Up ProgressionEvery 1:30 × 6 Sets (2–4 RMUs or scaled variations)Level Options: Strict Pull-Up / Dip work, Banded Low Rings, or Push-Ups/Ring Rows | “Griffin”3 Rounds For Time 25/20 cal machine, 25 Abmat Sit-Ups, 15 Burpee Box Jump Overs (24/20 in)Goal: 14–17 min Cap: 18:00 RPE: 8/10Stimulus: Aerobic power & midline control | 10:00 AMRAP – 10 Ring Tricep Ext, 10 Ring Bicep Curls, :30/:30 Side Plank |
| Wednesday | Hinge Strength + Hybrid EMOM | DeadliftsEvery 3:00 × 5 Sets – 5 @70%, 5 @70%, 4 @75%, 3 @80%, 3 @80%Modifications: Sumo, Hex Bar, Block DLs, RDLs (tempo), or Hip Thrusts | “Chimera” – 15:00 EMOM minute 1: 5/5 Single Kettlebell Dead-Stop Clean minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge minute 3: 15 GHD Hip Extensions minute 4: 20 Renegade Rows minute 5: Rest Kettlebell: 53/35lb, 24/16kg Dumbbells: 2 x 50/35lb, 22.5/15kg Stimulus: Full-body strength + stability RPE: 8/10 | 3 Sets – 50 ft Sled Push, :30 Wall Sit, 8–10 Glute Ham Raises |
| Thursday | Pressing Strength + Shoulder/Midline Stamina | Bench Press – Every 3:00 × 4 Sets 8 @70%, 6 @75%, 4 @80%, Max @80% | “Medusa” – 15:00 AMRAP 1-2-3-4-5… Wall Walks 5-10-15-20-25… TTB 10-20-30-40-50… DUGoal: Through Round 5+ RPE: 8–9/10 Stimulus: Midline endurance + shoulder capacity | DB Chest Complex – 3 Sets: 10 DB Skull Crushers, 10 DB Chest Flys, 10 Hex Press |
| Friday | Aerobic Endurance + Cyclical Flow | — | “Fenrir” – 2 Rounds For Time 400 m Run → 20 Pull-Ups 400 m Run → 20 DB Snatch 400 m Run → 20 Goblet Squats 400 m Run → 20 Lateral Burpees over DBDB: 50/35 lb, 22.5/15kg Goal: 25–32 min Cap: 35:00 RPE: 9/10 Stimulus: Aerobic stamina + grip control | 3 Sets – 10–12 Prone Rows, 10–12 Zottman Curls, 15 Tibialis Raises |
| Saturday | Team Output + Strict Strength Integration | — | Team Workout – 3-Person Teams “Cerberus”Bike 200/140 Cal + Triplet: 5 Rds (20 Hang Power Cleans / 15 Strict HSPU / 10 Box Jumps)Stimulus: Barbell cycling + strict gymnastics RPE: 8–9/10 Goal: Smooth rotations / technical efficiency | 3 Sets – 10/10 Single-Leg Hip Thrusts + 8/8 Side Plank Banded Rows |
| Sunday | Unilateral Strength + Core EMOM | Back Rack Reverse Lunge – Every 3:00 × 4 Sets 8/8 @ 40% 1RM Back Squat | “Gorgon” – 12:00 EMOM minute 1: 10 Dual Dumbbell Box Step-Overs minute 2: 15 GHD Sit-Ups minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead CarryBox Height: 24/20in Dumbbells: 2 x 35/25lb, 15/12kg Kettlebell: 53/35lb, 24/16kgStimulus: Posterior chain & midline endurance RPE: 7/10 | 3 Sets – 10/10 Single-Leg RDLs, :30 Hollow Hold, :60 Plank Hold |
Weekly Programming and CFC XMAS/NE Timetable
Day Focus Strength / Skill Conditioning / Tests Mon Triple Benchmark Test Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) Test 2 – Strict
December 13, 2025
