CFM: Thursday, January 5th, 2017 (Burpee Day = 38)

Posted January 4, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, January 5^th, 2017 (Burpee Day = 38)

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 Rig Squats

Pre-Game: 6-Minute EMOM

24 Switches + 3 Power Cleans + 2 Front Squats + 1 Jerk

Work towards your workout weight

Workout: 5 Rounds (Pick your Poison)

Cardio

Jump Rope

Hang Squat Cleans

Cardio: Jump Rope:

Run 300M A. 150 Singles
30 Calorie Row B. 50 Double-Unders
30 Calorie Bike C. 10 Triple-Unders

Hang Squat Cleans:

21 (95/65)
14 (135/85)
7 (185/115)

Strength: Deadlift

5 Sets of 5 Touch & Go

70% of 1-Rep Max

Core: 5 Rounds

15 Hollow Rocks

15 Superman Rocks

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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