CFM: Thursday, January 12th, 2017 (Burpee Day = 45)

Posted January 11, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, January 12^th, 2017 (Burpee Day = 45)

Warm-up: 2 Rounds

200M Row

12 Back Rolls

8 Squats

Endurance: 240 Double-Unders

30 Second Squat Hold / 30 Second Work

Workout: 15 – 12 – 9 – 6 – 3

Squat Cleans

400m Run Between Rounds

Weights: Badasses Jerk the Last Rep

Men’s (95 / 135 / 185 / 205 / 225)

Women’s (65 / 85 / 115 / 125 / 135)

Strength: Bench Press

7 sets of 4

70% of 1-Rep Max

Core: 3 Rounds

30 AbMat Sit-ups

30 Hollow Rocks

WOD: Monday, October 20th, 2025

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 1 Rep each at 90% of 1RM

*Heavier percentages so use a belt for assistance

*Continue to still focus on bracing through your core

*Make sure you rest enough between sets

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Workout: For Time

500 Meter Run
15 Thrusters (95/65)
15 Burpees to a plate (45)

-Then-

500 Meter Run
12 Thrusters (95/65)
12 Burpees to a plate (45)

-Then-

500 Meter Run
9 Thrusters (95/65)
9 Burpees to a plate (45)

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Cardio Option: For Time

500 Meter Run
21 KB/DB Goblet Squats (24K/16K)(50/35)
15 Burpees to a plate (45)

-Then-

500 Meter Run
18 KB/DB Goblet Squats (24K/16K)(50/35)
12 Burpees to a plate (45)

-Then-

500 Meter Run
15 KB/DB Goblet Squats (24K/16K)(50/35)
9 Burpees to a plate (45)

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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