General Warm Up (5-12)
Banded 7’s
10 Bend and Bow
20 Mountain Climbers
Banded 7’s
10 KB Deadlift (light-mod)
20 Mountain Climbers
Banded 7’s
10 Kettlebell Swing (light-mod)
20 Mountain Climbers
Specific Warm Up (12-30)
HSPU/Pushup:
4 Wide Pushups, 4 Diamond Pushup, 4 Normal Pushup
3-5 Negative HSPU (:03 lower, fall off wall, kick up and repeat)
5-8 Knees to chest while in headstand (working on balance for the kip)
3-5 Kipping HSPU
Power Clean:
3 Hang Jump and Shrug
3 Hang High Elbows
3 Hang Muscle Clean
3 Clean Drop (land in catch position)
3 Hang Power Clean
3 Below Knee Power Clean
3 Power Clean
then…
2 Power Clean + 1-2 Hang Power Clean
*building to Part B workout load. Once they’ve hit Part A hang clean load, they can take away the hang cleans for the building portion
RXConditioning (30-48)
Part A:
AMRAP 9
5 HSPU
6 Hang power clean (135/95lb.)
3:00 Rest
Part B:
AMRAP 6
10 Hand release push up
5 Power clean (185/125lb.)
*Scaling goal is to be able to do the hang cleans unbroken and be able to accomplish the HSPU unbroken to start the first few rounds. For part B, the power cleans can be done as singles as long as they can be done in :30-:40 seconds; it can be a good load of choice.
Intermediate: Abmat HSPU, 95/65lb., push ups allowing quads to touch the ground, 135/95lb.
Baseline: HSPU off box or pike off floor, 35/15lb., kneeling push up, 45/25lb.
(50-60)
CF Football cool down stretch
Restore joint range of motion, promote blood flow, and calm the nervous system without creating fatigue. This is recovery, not conditioning.
0:00–4:00 | Easy Aerobic + Mobility
2 Rounds:
• 1:00 easy walk, bike, or march in place
• 10 arm circles forward
• 10 arm circles backward
• 10 torso rotations
• 10 knee hugs (alternating)
Keep breathing nasal and relaxed.
4:00–12:00 | Simple Flow
4 Rounds (not for time):
• 6 inchworms to plank
• 6 low lunge stretch – right leg forward
• 6 low lunge stretch – left leg forward
• 10 cat–cow
• 20-second child’s pose
Move smoothly and unbroken.
Rest briefly between rounds if needed.
12:00–17:00 | Light Strength & Support
3 Rounds:
• 10 air squats (3 seconds down)
• 8 push-ups
(hands elevated if needed)
• 12 glute bridges
• 20-second forearm plank
Stop every set well before fatigue.
17:00–20:00 | Breathing & Downshift
3 Rounds:
• 5 slow nasal breaths
(4-second inhale / 6-8-second exhale)
• 20-second knees-to-chest hold
• 20-second supine spinal twist
(10 seconds each side)
(0-5)
Today we get a double dose. The intent today is to push your threshold on some overlapping stimuli from part A to part B. We will hinge with the barbell for the cleans and press vertically and horizontally with the upper body. From a scaling perspective the intent is to keep a high cycle rate in part A. You should be able to start both HSPU and hang power cleans unbroken for a few rounds. Part B the load should go up, regardless of how you scale part A. Focus on the challenge of the hand release push up by keeping your quads off the ground for the RX version. This takes intentional piking at the bottom while your chest supports you for the hand release. Anything different than “no quads” is a scale.