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: 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

——————————————————————————————————–

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

——————————————————————————————————–

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)

——————————————————————————————————–

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

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine