CFM: Monday, March 13th, 2017

Posted March 12, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, March 13^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

8 PVC Pass Throughs

Pre-Game: 7-Minute AMRAP (Done in your Workout Gear)

30 Double-Unders

4 Burpees

4 Clusters at Ascending Weights

Workout:

10 – 8 – 6 – 4 – 2 – 1

Squat Clean and Jerk

Between Rounds:

10 Toes to Bar

20 Wallballs (20/14)

Men (135 / 165 / 195 / 215 / 235 / 255)

Women (85/105/115 / 125 / 135 / 145)

Endurance: Rowing

IMMEDIATELY AFTER THE WORKOUT (Separate Score)

60/45 Calories

Core: 3 Rounds

18 Evil Wheels

36 Perfect Bicycles

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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