CFM: Saturday, April 15th, 2017

CFM: Saturday, April 15^th, 2017

Warm-up: 2 Rounds

200M Row

16 Back Rolls

8 Squats

Pre-Game: 8-Minute AMRAP

3 Thrusters (Ascending Weights)

5 Toes to Bar

7 Wallballs (?)

30 Second Cardio (?)

Workout: 18 – 15 – 12 – 9 – 6 – 3

Chest to Bar Pull-ups

Clusters (115/75)

Between Rounds:

300M Run

CRx: 6 – 5 – 4 – 3 – 2 – 1

Bar Muscle-ups

Clusters (185/115)

Between Rounds:

300M Run

Skill: Strict Pull-ups

Work on Variations: L-Hang, Muscle-up and Bar Pull Overs

Core: 3 Rounds

25 Rocky Style Sit-ups

40 Perfect Bicycles

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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CFM: Saturday, April 15th, 2017

Today's WOD

WOD: Monday, October 14th, 2024

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