CFM: Tuesday, September 5th, 2017

Posted September 4, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, September 5^th, 2017

Warm-up: 2 Rounds

200M Row

12 Super Light American Kettlebell Swings

8 Push-ups

Pre-Game: 6-Minute EMOM

Even: 3 Power Snatches (75/55) + 3 Burpees

Odd: 3 Shoulder to Overhead + 12 Switches Over the Bar

Workout: 4 Rounds

300M Run

10 Power Snatches (95/65)

30 Double-Unders

10 Shoulder to Overhead (95/65)

Strength: Clean Grip Snatch

For Weight & Fun

Core: 6 Rounds

12 Evil Wheels

24 Bicycles

WOD: Sunday, August 30th, 2025

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

250 Meter Row/Ski OR 600 Meter Bike
5 Sumo Deadlift High Pulls (ascending weights)
:15s Plank on hands

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Workout: For Time

2 Rounds

500 Meter Row/Ski OR 1200 M Bike

-into-

21 High Plank Step Ups (45)
42 Double Unders
14 Sumo Deadlift High Pulls (115/85)

-then-

14 High Plank Step Ups (45)
42 Double Unders
7 Sumo Deadlift High Pulls (115/85)

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Cardio Option: For Time

2 Rounds

500 Meter Row/Ski OR 1200 M Bike

-into-

21 High Plank Step Ups (45)
42 Double Unders
21 Rage Balls (20/15)

-then-

14 High Plank Step Ups (45)
42 Double Unders
14 Rage Balls (20/15)

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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