CFM: Monday, January 30th, 2017 (Burpee Day = 63)

Posted January 29, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, January 30^th, 2017 (Burpee Day = 63)

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Von Trapp Spins (5 Each Way)

Pre-Game: 8-Minute EMOM

Even: 12/9 Calories Row

Odd: 7 Wallball Facing Burpees

Workout: 7 Rounds

40 Double-Unders

20 Weighted Switches (20/14 Wallball)

5 Power Cleans (145/90)

Strength: Back Squats

Immediately Following the Workout

Get geared up and work to a 5-Rep HEAVY

Core: 4 Rounds

15 Evil Wheels

30 Russian Twists

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Thruster (17 Minutes)

4 Sets

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

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

——————————————————————————————————–

Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine