CFM: Friday, June 30th, 2017

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

CFM: Friday, June 30^th, 2017

Warm-up: 500M Row

Battle with Foam Rollers

Pre-Game: 5-Minute EMOM

15 Second Plank

5 Push-ups

15 Second Squat Hold

5 Squats

Workout: 5 – 10 – 15 – 20 – 25 – 30

Push-ups

Rage Balls (30/20 or 16)

Hang Power Cleans (95/65)

Between Rounds:

300M Run

20 AbMat Sit-ups

Cardio Option: 3 Rounds

Run Little Loopy (or 800M)

25 GHD Sit-ups

Run 400M

15 GHD Sit-ups

Strength: Bench Press

7 Sets of 3

Work to a Heavy Triple

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Saturday, May 4th, 2024 (Burpee Day 96)

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on Hands – :10s of Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Shoulder to Overhead (ascending weights)
:15s Hollow Hold

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Workout: For Time (30 Min Cap)

800 Meter Run
40 Weighted Ab-Mat Sit Ups (20/14)
20 Shoulder to Overhead (115/85)
40 Lateral Pogo Burpees
20 Shoulder to Overhead (115/85)
40 Weighted Ab-Mat Sit Ups (20/14)
800 Meter Run

*CRX: 20 Shoulder to Overhead (185/115)

*Score is either the time for completion or total reps completed in 30 min

*If you hit the cap then the run counts as 8 reps (1 for every 100 M)

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Cardio Option: For Time (30 Min Cap)

800 Meter Run
40 Weighted Ab-Mat Sit Ups (20/14)
40 DB Shoulder to Overhead (50/35) *20 per side
40 Lateral Pogo Burpees over DB
40 DB Shoulder to Overhead (50/35) *20 per side
40 Weighted Ab-Mat Sit Ups (20/14)
800 Meter Run

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Strength: Bench Press + Bicep Curls

4 Sets

5 Bench Press
10 Alt DB Bicep Curls

*Increase bench weight each set

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Core: 4 Rounds

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

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