CFM: Wednesday, August 29th, 2017

Posted August 29, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, August 29^th, 2017

Warm-up: 2 Rounds

200M Row

12 Super Light American KBS

8 Slow Squats

Pre-Game: 3 Rounds

400M Run

4 Power Cleans (Ascending Weights)

Workout: 7 Rounds

7 Power Cleans (145/90)

11 Box Jumps

Men (20 / 24 / 27 / 30 / 33 / 36 / 40)

Women (20 / 20 / 24 / 26 / 29 / 30)

Strength: 10 Rounds

3 Shoulder-to-Overhead (Workout Weight)

Core: 4 Rounds

20 Plate Rainbows (25/15)

20 Muffin Toppers (25/15)

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

——————————————————————————————————–

Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

——————————————————————————————————–

Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

——————————————————————————————————–

Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

Posted in Workout of the Day | Comments Off

Gym Lead Machine