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: Saturday, December 9th, 2023

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side)
Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150 M Air Runner)
5 Deadlifts (ascending weights)
:10s Dead Hang from the pull up bar

——————————————————————————————————–

Workout: For Time

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then-

4 Rounds

15 Burpees to a Target (pull up bar)
12 Toes to Bar
9 Deadlifts (225/155)

-Then-

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

*Two hand touch on the burpees

——————————————————————————————————–

Cardio Option: For Time

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then-

4 Rounds

15 Burpees to a Target (pull up bar)
12 Toes to Bar
(15/12) Calorie Row

-Then-

Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

——————————————————————————————————–

Strength: Bench Press

Establish a heavy single

——————————————————————————————————–

Core: 4 Rounds

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

Posted in Workout of the Day | Comments Off

Gym Lead Machine