CFM: Tuesday, March 7th, 2017

Posted March 6, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, March 7^th, 2017

Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

30 Second Handstand Hold

Pre-Game: 5-Minute EMOM

5 Squat Cleans (95/65) + 5 Bar Over Burpees

Workout: 3 Rounds

60 Switches (30 Each Leg)

20 Power Cleans (135/85)

10 Double Taps (T2B + CTB)

Strength: Deadlift

7 Lifts to hit a Heavy Lift

Core: 5 Rounds

12 Evil Wheels

12 Long Sit-ups

WOD: Friday, April 26th, 2024 (Burpee Day 88)

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on Hands – :10s of SLOW Push Ups
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

3-3-2-2-1-1-1-1-1-….

——————————————————————————————————–

Workout: AMRAP x 15 Minutes

12 Med-Ball Push Press (20/14)
8 Box Jump Overs (24”/20”)
4 DB Devils Press (50/35) *2 per side

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

Run to the end of the driveway (150 M Air Runner)

*Score is total # of Rounds + Reps completed in 15 Minutes

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine