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CFZ Community,

Our friend Johnny needs our support! He was recently diagnosed with a tumor in his stomach, which is obstructing his lower intestine. In 2019 he had testicular cancer that was treated with surgery. His doctors believe this is the same cancer that has now spread. He started chemo a couple of weeks ago. We would like to show him we are here and thinking about him. If you are able please send me a short video, note, card, text, email, picture with encouraging words and I will put it together and get it to him!
Please send to 317-733-4604

Let’s show him we are #Johnnystrong!

Monday
STRENGTH
4×7
Tempo Bench Press

4X7 Chin ups

*Keep weight Moderate.

WORKOUT
5 ROUNDS FOR TIME
20/15 Cal Bike
20 Toes to Bar

Tuesday

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Hang Power Snatch

WORKOUT
AMRAP x 15 MINUTES
7 Hang Power Snatches (115/75)
8 Hand Release Push-Ups
9 Slam Balls
100m Run

Wednesday

STRENGTH
4×7
Tempo Back Squats (21X1)*

*Keep weight Moderate. Should be heavier than Week 1 4×7 weight.

Week 4 of 8

BENCHMARK WORKOUT “PURPLE COBRA”
FOR TIME
50-40-30-20-10
Double Unders
Sit-Ups
Russian KB Swings (53/35)

OPTIONAL FINISHER
EMOM x 6 MINUTE
S
MIN 1 – :45 Plate Gun Hold (Athlete Choice)
MIN 2 – :45 shoulder tap Plank Hold

Thursday

STRENGTH
EMOM x 5 MINUTES*
5 Strict Press
-Rest 1:00-
EMOM x 5 MINUTES
3 Push Press
-Rest 1:00-
EMOM x 5 MINUTES
2 Push Jerk

*Build to a Light-Moderate Strict Press. Build to a Moderate Heavy Push Press. Build to a Heavy Push Jerk.

Workout
10 rounds
10 box jumps
5 push jerks 165/115
0:20 second front rack hold
– rest 0:30 –

Friday

– Open Gym

Saturday

STRENGTH
EVERY 1:30 x 8 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Squat Clean

*Build to a Moderate-Heavy weight.

Workout
NCFIT BENCHMARK WORKOUT “CINDY”
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
*record score in WODHopper