CFM: Saturday, March 25th, 2017

Posted March 24, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, March 25^th, 2017

Warm-up: 500M Row

Gear Up for the Workout

Pre-Game: 8-Minute AMRAP (Done with Intensity)

3 Clusters (Workout Weight)

12 Switches

3 Thrusters (Workout Weight)

12 Double-Unders

20 Second Rest

Workout: 17.5 (40-Minute Cap)

10 rounds:

9 Thrusters

35 Double-Unders

Post Game: 5 Rounds (Included in the Initial 40-Minute Cap)

300M Run

12 Pull-ups

Core: 3 Rounds

25 Rocky Style Sit-ups

50 Second Weighted Planks (25/15)

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Trusts
Couch Stretch – 1 Minute per side

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Strength: Thruster (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 2 Reps each at 90% of 1RM

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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