CFM: Monday, March 6th, 2017

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CFM: Monday, March 6th, 2017

 

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Toe Touches

 

Pre-Game: 7-Minute AMRAP

30 Double-Unders

5 Handstand Push-ups

2 Thrusters (75/55 – 95/65)

 

Workout: EMOM: Until You Collapse

  1. Clusters (165/100) – Start at 1 and Each Round Increase by 1
  2. Thrusters (95/65) – Start at 2 and Each Round Increase by 2
  3. Wallballs (20/14) – Start at 3 and Each Round Increase by 3
  4. Calorie Row – Start at 4/3 and Each Round Increase by 4/3

 

Minimum of 16 Minutes

Pass 1 (1,2,3,4/)     Pass 2(2,4,6,8/6)     Pass 3(3,6,9,12/9)

 

Extra: Weighted Bodyweight Movements

Dips, Pull-ups, Rope Climbs and Peg Board

 

Core: 4 Rounds

15 Weighted Sit-ups

15 Leg Overs