CFM: Tuesday, May 2nd, 2017

Posted May 1, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, May 2^nd, 2017

Warm-up: 300M Row

Followed but 2 Rounds:

10 Deck Squats

10 Push-ups

Pre-Game: 6-Minute EMOM

Even: 40 Seconds Row/Bike

Odd: 8 Toes to Bar

Workout: 17-Minute AMRAP

200M Run

30 Double-Unders

3 Front Squats: NO RACK

Max Starting Weight: 50% of 1-Rep Max

Max Increment: 10% of 1-Rep Max

Extra Endurance: 3 Rounds (No Rest)

40 Switches

400M Run

Core: 3 Rounds

25 Long Sit-ups

25 Leg Overs

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

——————————————————————————————————–

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

——————————————————————————————————–

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

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine