CFM: Thursday, September 14th, 2017

Posted September 13, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, September 14^th, 2017

Warm-up: 300M Row

Then get ready to Squat

Strength: Back Squats

8 Sets of 2

70% of your 1-Rep Max

Workout: 5 – 4 – 3 – 2 – 1 Rounds

10 Dumbbell Snatches (50/35)

10 Push-ups

Between Rounds: 20 Pull-ups

Endurance: 2 Rounds

800M Run or Row

Rest as Needed Between

Core: 3 Rounds

20 Leg Overs

20 Muffin Toppers

WOD: Monday, July 20th, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Couch Stretch – 1 Min per side

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Strength: Back Squat (17 Minutes)

4 Sets

Sets 1 and 2: 3 Reps each at 85% of 1RM
Sets 3 and 4: 1 Rep each at 90% of 1RM

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Workout: For Time

400 Meter Run
16 Lateral Burpees Over Bar
12 Front Squats (115/85)

-THEN-

400 Meter Run
14 Lateral Burpees Over Bar
10 Front Squats (115/85)

-THEN-

400 Meter Run
12 Lateral Burpees Over Bar
8 Front Squats (115/85)

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Cardio Option: For Time

400 Meter Run
16 Lateral Burpees Over DB
16 DB Goblet Squats (50/35)

-THEN-

400 Meter Run
14 Lateral Burpees Over DB
14 DB Goblet Squats (50/35)

-THEN-

400 Meter Run
12 Lateral Burpees Over DB
12 DB Goblet Squats (50/35)

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Core: 4 Rounds

30 Plate Twists (25/15)
:30s Hollow Hold

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