CFM: Friday, August 4th, 2017

Posted July 28, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Friday, August 4^th, 2017

Warm-up: 500M Row

Then stare blindly ahead

Pre-Game: 5-Minute AMRAP

20 Walking Lunge Steps

15 Weighted Hanging Knee Raises (15/10)

20 Walking Lunge Steps

15 Old School Crunches

Workout: 6 Rounds

20 Weighted Step-ups on to a 20” Box (70/50 Total Weight)

15 Overhead Squats (75/55)

10 Burpees

Between Rounds: 25 AbMat Sit-ups

Cardio: 5 Rounds

500M Run

17 GHD Sit-ups

150/120M Row Sprint

9 GHD Sit-ups

Strength: Barbell Curls

6 Sets of 8

Not too heavy, but PERFECT ROM

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Friday, April 19th, 2024 (Burpee Day 81)

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

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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