CFM: Monday, September 18th, 2017

Posted September 17, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, September 18^th, 2017

Warm-up: 300M Row

Then get ready to Squat

Strength: Back Squats

5 Sets of 5

60% of your 1-Rep Max (Up 5% from last week)

Workout: 12-Minute AMRAP

21 Double-Unders

7 Plyo Push-ups (25’s/15’s)

3 Overhead Squats (165/100)

Endurance: 3 Rounds

500M Run

30 Second Slow Wander around the Parking Lot Between

– Hands on the Hips Optional

Core: 4 Rounds

20 Long Sit-ups

20 Weighted Pull-ins

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

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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

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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

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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)

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Strength: Bench Press

Establish a heavy single

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Core: 4 Rounds

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

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