CFM: Thursday, July 13th, 2017

Posted July 12, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, July 13^th, 2017

Warm-up: 2 Rounds

200M Row

30 Second High Knee Hang

20 Switches

Pre-Game: 6-Minute AMRAP

5 Strict Pull-ups

20 Walking Lunge Steps

10 Perfect Push-ups

20 Walking Lunge Steps

Workout: 4 Rounds

400M Run

30 Alternating Dumbbell Snatches (35/25)

Between Rounds (25 Toes to Bar)

CRx (50/35 Dumbbell) or

KB-Rx (24K/16K) – Doesn’t Need to be Alternating

Strength: Double Kettlebell Presses

Work to a Heavy Set of 7

Core: 4 Rounds

15 Plate Rainbows

30 Second Weighted 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

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

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

——————————————————————————————————–

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)

——————————————————————————————————–

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

——————————————————————————————————–

Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine