CFM: Tuesday, May 9th, 2017

Posted May 8, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, May 9^th, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

20 Back Rolls

Pre-Game: 6-Minute EMOM

Even: 6 Burpees + 12 Walking Lunge Steps

Odd: 40 Seconds Row/Bike

Workout:

30 Front Rack Lunges (95/65) + 60 Wallballs (10/8)

24 Front Rack Lunges (115/75) + 48 Wallballs (14/10)

18 Front Rack Lunges (135/85) + 36 Wallballs (20/14)

12 Front Rack Lunges (155/95) + 24 Wallballs (30/20)

Endurance: Immediately After the Workout

Run The Pool

2^nd Time includes Costume Changes

Core: 5 Rounds

12 Long Sit-ups

12 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

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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

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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

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Core: 4 Rounds

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

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