CFM: Tuesday, July 18th, 2017

Posted July 17, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, July 18^th, 2017

Warm-up: 2 Rounds

200M Row

10 Rig Squats

10 Sit-ups

Pre-Game: 6-Minute AMRAP

5 Burpees

5 Thrusters (Ascending Weight every 2-Min)

Workout: 5 Rounds

24 Wallballs

12 Shoulder to Overhead (115/75)

Between Rounds: 400M Run

Strength: Deadlift

Work to a Heavy Single

Core: 3 Rounds

25 Rocky Style Sit-ups

50 Slow Bicycles

WOD: Thursday, April 3rd, 2025 (Burpee Day 66)

Warm-up: Group Dynamic

Squat-Lunge Tabata – 2 Minutes
:20s Squat Hold – :10s of Bodyweight Lunges
Couch Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Squat Cleans (ascending weights)

——————————————————————————————————–

Workout: For Time

32 Box Jump Overs (24”/20’)

-into-

2 Rounds

(16/12) Calorie Row/Ski OR (12/8) Cal Bike
8 Squat Cleans (115/85)

-Then-

24 Box Jump Overs (24”/20”)

-into-

2 Rounds

(16/12) Calorie Row/Ski OR (12/8) Cal Bike
6 Squat Cleans (135/95)

-Then-

16 Box Jump Overs (24”/20”)

-into-

2 Rounds

(16/12) Calorie Row/Ski OR (12/8) Cal Bike
4 Squat Cleans (155/105)

*RX+ Weights: (135/95)(155/105)(185/115)

*CRX Weights: 6 (155/105), 4 (185/115), 2 (205/125)

——————————————————————————————————–

Cardio Option: For Time

32 Box Jump Overs (24”/20’)

-into-

2 Rounds

(16/12) Calorie Row/Ski OR (12/8) Cal Bike
12 Atomic Sit Ups (25/15)

-Then-

24 Box Jump Overs (24”/20”)

-into-

2 Rounds

(16/12) Calorie Row/Ski OR (12/8) Cal Bike
10 Atomic Sit Ups (25/15)

-Then-

16 Box Jump Overs (24”/20”)

-into-

2 Rounds

(16/12) Calorie Row/Ski OR (12/8) Cal Bike
8 Atomic Sit Ups (25/15)

——————————————————————————————————–

Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

Posted in Workout of the Day | Comments Off

Gym Lead Machine