CFM: Friday, January 13th, 2017 (Burpee Day = 46)

CFM: Friday, January 13^th, 2017 (Burpee Day = 46)

Warm-up: 500M Row

Then do some mobility

Pre-Game: 7-Minute AMRAP

40/32 Calories on the Rower or Bike

40 Switches

20 Push-ups

10 Atomic Sit-ups (15/10)

Workout:

800M Run

Followed by: 5 Rounds

12 Ground to Overhead (115/75)

7 Burpee Toes to Bar

Ending with:

800M Run

Cardio Option: 3 Rounds

21 GHD Sit-ups

800M Run

15 GHD Sit-ups

500M Run

End with 17 GHD Sit-ups to make it an even 125

Strength: Muscle Clean & Press

Work to a 2-Rep Heavy (You may drop, bt no rest between reps_

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Monday, December 30th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Couch Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Front Squat (17 Minutes)

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

——————————————————————————————————–

Workout: AMRAP x 15 Minutes

20 Double Unders
10 Alt DB lunges (50/35) *5 per side
5 Hang Squat Cleans (105/75)

*Every 3 Minutes (Not including 0:00) complete:

Run to the end of the driveway

*DB must be held in suitcase position (switch hands whenever)

*Score is total # of rounds + reps completed in 15 minutes

*If raining sub 200 Meter Row OR 500 Meter Bike

——————————————————————————————————–

Cardio Option: AMRAP x 15 Minutes

20 Double Unders
10 Alt DB lunges (50/35) *5 per side
10 Med-Ball Jump Squats (20/14)

*Every 3 Minutes (Not including 0:00) complete:

Run to the end of the driveway

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

CFM: Friday, January 13th, 2017 (Burpee Day = 46)

Today's WOD

WOD: Monday, December 30th, 2024

Recent Posts