CFM: Friday, March 17th, 2017

Posted March 16, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Friday, March 17^th, 2017

Warm-up: 500M Row

Then Mobilize and Yammer about 17.4

Pre-Game: 8-Minute EMOM

Even: 6 Ground to Overhead (95/65)

Odd: Max AbMat Sit-ups in 40 Seconds

Workout: 18-Minute AMRAP

24 Weighted Switches (25/15 Single Dumbbell)

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

6 Shoulder to Overhead (115/75)

Cardio Option: 3 Rounds

500M Icy Run (or a pansy 500M Row)

21 GHD Sit-ups

20/15-Calorie Assault Bike

14 GHD Sit-ups

Strength: Bench Press

7 Sets of 3 at the Weight you did Doubles at Last Week

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Tuesday, April 23rd, 2024 (Burpee Day 85)

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
3 Strict Pull Ups

*Toss in some jump rope practice (SU/Crossovers/DU)

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Workout: For Time

2 Rounds

100 Single Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

*Jump Rope Scaling Options:

All Single Unders (100×2 – 75×2 – 50×2)
Single Under/Double Under Mix (100×2, 50 DUx2, 25DUx2)

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Cardio Option: For Time

2 Rounds

100 Single Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

——————————————————————————————————–

Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

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