CFM: Friday, March 31st, 2017

Posted March 30, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Friday, March 31^st, 2017

Warm-up: 500M Row

Then Mobilize

Pre-Game: 5-Minute AMRAP

15 Russian Kettlebell Swings (16K/12K)

10 Goblet Squats (16K/12K)

5 Kettlebell Push Presses (16K/12K)

20 Second Rest

Workout: 5 Rounds

21 Back Squats (95/65) – No Rack

15 Bar Over Burpees

9 Push Presses (95/65)

20 AbMat Sit-ups Between Rounds

Cardio Option: 5 Rounds

300M Run or Row

15 GHD Sit-ups

12/9-Calorie Bike

10 GHD Sit-ups

Strength: Bench

Work to a 2-Rep Max

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Tuesday, September 10th, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

1 Minute Row OR Bike
5 Shoulder to Overhead (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Shoulder to Overhead (135/95)
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

*CRX: 10 S2OH (155/105) / 10 Strict HSPU

*Handstand Push Up Scaling Options:

Plyo Box HSPU (10 Reps)
Med-Ball Push Press (15 Reps)
Hand Release Push Ups (15 Reps)

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Cardio Option: For Time

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 DB Push Press (50/35) *10 per side
30 Double Unders

-Then-

3 Rounds

(20/15) Calorie Row OR (15/10) Calorie Bike
10 Handstand Push Ups
30 Double Unders

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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