CFM: Monday, January 23rd, 2017 (Burpee Day = 56)

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

CFM: Monday, January 23^rd, 2017 (Burpee Day = 56)

Warm-up: 3 Rounds

40 Mountain Climbers

15 Super Light American Kettlebell Swings

Pre-Game: 9-Minute EMOM

A: 150/120M Row

B: 15 Strict Presses (45/35)

C: 12 Jump Suats (45/35)

Workout: 5 Rounds

16 Front Rack Lunges (115/75)

12 Strict Handstand Push-ups

8 Power Snatches (115/75)

Strength: Immediately Following the Workout

30 Squat Cleans as Fast As Possible (Workout Weight)

Core: 4 Rounds

15 Plate Rainbows (15/10)

60 Flutter Kicks

WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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