CFM: Tuesday, May 30th, 2017

Posted May 29, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, May 30^th, 2017

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

4 Push-ups

Pre-Game: 7-Minute AMRAP (Ascending Weights)

30 Second Plank

21 Double-Unders

3 Power Cleans

3 Shoulder-to-Overheads

Workout: 15 – 12 – 9 – 6 – 3

Power Clean to Overhead (165/100)

Before Each Round: 300M Run

Strength: Snatch Grip Deadlifts

Work to a Heavy & Possibly a Deficit

Core: 4 Rounds

15 Evil Wheels

30 Russian Twists

WOD: Saturday, March 28th, 2026 (Burpee Day 61)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip thrusts
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

150 M Row/Ski OR 300 M Bike
3 Power Cleans (ascending weights)
:10s Hanging Knee Raise Hold

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Workout: For Time

Buy in: 500 M Row/Ski OR 1200 M Bike

-Then-

5 Rounds

15 Hand Release Push ups
10 Toes to Bar
5 Power Cleans (135/95)

-Then-

Buy out: 500 M Row/Ski OR 1200 M Bike

*Rx+: 5 PC (155/105) / CRx: 5 PC (185/115)

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Cardio Option: For Time

Buy in: 500 M Row/Ski OR 1200 M Bike

-Then-

5 Rounds

15 Hand Release Push ups
10 Toes to Bar
15 Rage Balls (20/15)

-Then-

Buy out: 500 M Row/Ski OR 1200 M Bike

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Core: 4 Rounds

20 Weighted Reach the Ceilings (25/15)
20 Kick the Ceilings

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