CFM: Wednesday, January 4th, 2017 (Burpee Day = 37)

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CFM: Wednesday, January 4th, 2017 (Burpee Day = 37)

 

Warm-up: 2 Rounds

200M Row

15 Super Light American Kettlebell swings

30 Second Plank

 

Pre-Game: 7-Minute AMRAP

500M Run

50 Step-ups (24/20)

AMRAP in the Remaining Time:

5 Handstand Push-ups

10 Squats with the Plate (45/25)

15 Sit-ups (Any Style)

 

Workout: Partner Workout – 12 Rounds Total (6 Each)

12 Burpee Box Jumps (24/20)

8M Overhead Walking Lunge (45/25 Plate)

6 Front Squats (Bodyweight) – From the Rack

8M Overhead Walking Lunge (45/25 Plate)

 

Workout ends with

20 Synchronized Air Squats (Makes it a Fun Ending)

 

Only 1 Set of Equipment per team; Partner 2 may start the Burpee Box Jumps immediately after Partner 1 finishes. But she must weight for the plate to be returned before beginning the lunges (See I used “she”…. Politically correct and all)

 

Individual Option: 6 Rounds…duh

 

Strength: Squat Snatch

3 @ 60%           2 @ 75%           1 @ 87.5%               1 @ 95%

2 @ 65%         1 @ 80%         1 @ 90.0%              1 @ 97.5%

2 @ 70%          1 @ 85%           1 @ 92.5%

 

Core: 4 Rounds

15 Plate Rainbows

30 Russian Twists