CFM: Monday, October 22nd, 2017

Posted October 22, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, October 22^nd, 2017

Warm-up: 300M Row

Then get ready to Squat

Strength: Front Squats (From the Rack)

5 Sets of 5

55% of 1-Rep Max

Workout: 17-Minute AMRAP (For Max Weight)

24 Double-Unders

8 Toes to Bar

4 UNBOKEN Overhead Squats*

Max Starting Weight: 95/65

Max Increment: 10# (Small Jumps)

* Drop the Bar: Restart the Set

Endurance: Run

800M X 3

Rest 1-Minute Between Efforts

Core: 4 Rounds

20 Weighted Sit-ups (20/15 DB)

60 Flutter Kicks (Holding DB Extended)

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

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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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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