CFM: Monday, May 22nd, 2017

Posted May 21, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, May 22^nd, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Rig Squats

10 Super light American Kettlebell Swings

Pre-Game: 6 Rounds

3 Power Cleans (up in weight every 2 Rounds)

5 Bar Over Burpees

Workout: 3 – 6 – 9 – 12 (*) 12 – 9 – 6 – 3

Power Cleans (155/95)

Ring Dips**

* Between the Sets of 12:60 AbMat Sit-ups

**Bad Asses: From a Muscle-up

Strength: Barbell Curls

Counter all that Triceps work from the Dips

Sets of 7

Core: 5 Rounds

12 Evil Wheels

12 Leg Overs

WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

Warm-up: Group Dynamic

Glute Bridge-Hip Thrust Tabata – 2 Minutes
:20s Glute bridge hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Strength: Deadlift (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

5-5-3-3-1-1-1-1-1-….

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Workout: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Power Snatches (105/75)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

*4 Scores – Total accumulated reps for each round

*ONE DB on the step ups – hold however you want except on the thigh

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Cardio Option: 4 Rounds (1 Min Stations / NO Transition)

Station1: Max Alt DB Snatches (50/35)
Station2: Max Calorie Row OR Bike
Station3: Max DB Box Step Ups (24”/20”)(50/35)
Station4: Rest

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
:20s Unweighted Hanging Knee Raise Hold

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