CFM: Tuesday, August 1st, 2017

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

CFM: Tuesday, August 1^st, 2017

Warm-up: 2 Rounds

200M Row

10 Deck Squats

5 Pull-ups

Pre-Game: 5 Rounds

3 Power Snatches (Ascending Weight)

5 Push-ups

7 Squats (25/15 Plate in Hand)

Workout: 10 Rounds

5 Power Snatches (125/80)

10 Ring Dips*

Big Dogs: Dips from a Muscle-up

Endurance: 4 Rounds

400M Run

Go to the 800M Turnaround, Rest as Needed and Return

Try to keep speed consistent each round

Core: 4 Rounds

20 Plate Rainbows

30 Russian Twists

WOD: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold w/ plate – :10s of plate squats
Pigeon Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150M Air Runner)
5 Front Squats (ascending weights)
10 V-Ups

*Front squats come from the floor

——————————————————————————————————–

Workout: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
10 Front Squats (135/95)
12 Burpees to target (pull up bar)

*Loop scaling options:

2000 Meter Row OR 3600 Meter Bike

——————————————————————————————————–

Cardio Option: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
24 KB/DB Goblet Squats (24K/16K)
12 Burpees to target (pull up bar)

——————————————————————————————————–

Core: 4 Rounds

10 Banded Paloff Press
10 Banded Rotations

Posted in Workout of the Day | Comments Off

Gym Lead Machine