CFM: Monday, September 25th, 2017

Posted September 24, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, September 25^th, 2017

Warm-up: 300M Row

Then get ready to Squat

Strength: Back Squats

5 Sets of 5

65% of your 1-Rep Max

Workout: 4 Rounds

400M Run

20 Weighted AbMat Sit-ups (25/15 Plate)

10 Squat Cleans (175/110)

Cool Down: Run

The Kiddie Pool (Little Loop Backwards)

Core: 5 Rounds

15 Evil Wheels

100 Second 6” Leg Raise

WOD: Tuesday, July 15th, 2025

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

(12/9) Calorie Row/Bike/Ski
5 Push Press (ascending weights)
1 Wall Walk

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Workout: For Time

2 Rounds

(24/16) Cal Row/Ski OR (16/12) Cal Bike
4 Wall Walks
8 Push Press (115/85)

-into-

4 Rounds

(12/8) Cal Row/Ski OR (8/6) Cal Bike
8 High Plank Step Ups (45)
12 Push Press (95/65)

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (8 Reps)
1 Inchworm + 2 Push Up Complex (4 Reps)

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Cardio Option: For Time

2 Rounds

(24/16) Cal Row/Ski OR (16/12) Cal Bike
4 Wall Walks
8 DB Push Press (50/35) *8 Per side

-into-

4 Rounds

(12/8) Cal Row/Ski OR (8/6) Cal Bike
8 High Plank Step Ups (45)
8 DB Push Press (50/35) *8 Per side

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Core: 4 Rounds

30 Flutter Kicks
:30s 6-inch Hold

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