CFM: Tuesday, February 28th, 2017

Posted February 27, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, February 28^th, 2017

Warm-up: 2 Rounds

200M Row

12 Back Rolls

8 PVC Pass Throughs

Pre-Game: 7-Minute AMRAP

4 Hang Squat Snatches (45/35)

6 Perfect Push-ups

24 Switches

Workout: 5 Rounds

12 Overhead Squats (105/70)

24 Wallballs (20/14)

Between Rounds:

10 Burpee CTB Pull-ups

Gymnastics: Muscle-ups

Another Week to Work on them

8 Minute EMOM

They don’t have to be Unbroken, but keep the same per minute Pace

Core: 3 Rounds

20 Rocky Style Sit-ups

60 Second Elbow Plank

WOD: Friday, September 13th, 2024

Warm-up: Group Dynamic

2 minutes of movements
:20s Lateral Hops, Air Squats, Up-Downs
Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

Strength-Endurance: Every 2:30 Minutes x 5 Rounds

200 Meter Run
2 Squat Cleans

*Can be done as touch n’ go or drop singles

*Start light (around 60%) and build

——————————————————————————————————–

Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max Front Squats (95/65)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

——————————————————————————————————–

Cardio Option: Workout: 3 Intervals (1 Minute Stations / :15s Transition)

Station1: Max Box Jump Overs (24”/20”)
Station2: Max KB/DB Goblet Squats (24K/16K)(50/35)
Station3: Max Calorie Row/Bike/Runner/Ski
Station4: Rest

*3 Scores:

Total accumulated reps through all 3 working stations
Brand new score for each interval

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine