CFM: Thursday, May 4th, 2017

Posted May 3, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, May 4^th, 2017

Warm-up: 2 Rounds

200M Row

15 Back Rolls

10 PVC Pass Throughs

Pre-Game: 8-Minute Cap

Medium Flight Simulator (UNBROKEN Double Unders)

5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5

Between Rounds: 3 Power Cleans (105/70)

Workout: 12 – 10 – 8 – 6 – 4 – 2

Burpee Box Jumps (30/24)

Power Cleans (145/90)

Strength: Plyo Push-ups

Just Arms and/or Arms + Legs

Max Safe Height

Core: 5 Rounds

15 Touch the Ceilings

30 Russian Twists

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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