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: Tuesday, December 3rd, 2024

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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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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