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: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold w/ plate – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150M Air Runner)
5 Front Squats (ascending weights)
10 V-Ups

*Front squats come from the floor

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Workout: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
10 Front Squats (135/95)
12 Burpees to target (pull up bar)

*Loop scaling options:

2000 Meter Row OR 3600 Meter Bike

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Cardio Option: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
24 KB/DB Goblet Squats (24K/16K)
12 Burpees to target (pull up bar)

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Core: 4 Rounds

10 Banded Paloff Press
10 Banded Rotations

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