CFM: Friday, May 5th, 2017

Posted May 4, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Friday, May 5^th, 2017

Warm-up: 500M Row

Then Wander Aimlessly

Pre-Game: 4-Minute AMRAP

5 Toes Touch Pull-ups

20 Second L-Hang

10 Jump Squats

30 Second Squat Hold

Workout: 40 – 30 – 20 – 10

Calories on the Rower/Bike*

Dumbbell Snatches (35/25) CRx (50/35)

Dumbbell Thrusters (35/25) CRx (50/35)

Between Rounds: 30 Plate Rainbows (15/10)

Cardio Option: 5 Rounds

500M Run

15 GHD Sit-ups

50 Double Unders (Capped at 1-Minute)

10 GHD Sit-ups

Strength: Bench Press

5 Sets of 5

All Sets at your Working Weight

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

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

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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