CFM: Monday, May 8th, 2017

Posted May 7, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, May 8^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

8 Push-ups

Pre-Game: 4 Rounds

5 Deadlifts (Work up to your Weight)

10 Deck Squats

20 Switches (or 10/7 Calories on the Bike)

Workout: 4 Rounds

500M Farmer’s Carry/Run (70/50 Total Weight)*

15 Toes to Bar

10 Deadlifts (255/155)

*Farmer’s Carry to Millburn Ave – Run to 500M Point & Back – Farmer’s Carry inside

Strength: Ring Dips

8-Minute EMOM

10 Ring Dips

Core: 4 Rounds

20 Hollow Rocks

20 Second LOW Plank

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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