CFM: Saturday, September 23rd, 2017

Posted September 22, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, September 23^rd, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

8 PVC Pass Throughs

Pre-Game: 5 Rounds

3 Squat Snatches (Ascending Weights)

6 Push-ups

9 Old School Crunches

Workout: 2 Rounds

60 Wallballs (20/14)

30 Toes to Bar

15 Squat Snatches (135/85)

Between Rounds: Run the Loop

Strength: Overhead Squat

From the Rack

Work to a Heavy

Core: 3 Rounds

20 Long Sit-ups

60 Second Weighted Plank

WOD: Monday, October 14th, 2024

Warm-up: Group Dynamic

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

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Strength: Thruster (17 Minutes)

4 Sets

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

*Focus on being explosive out of the squat

*Rest between sets

*Belt, knee sleeves, wrist straps, lifters are all helpful

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Workout: For Time

400 Meter Run
40 Alt DB Box Step Ups (50/35)
40 Weighted Ab-Mat Sit Ups (20/14)

-Then-

300 Meter Run
30 Alt DB Box Step Ups (50/35)
30 Weighted Ab-Mat Sit Ups (20/14)

-Then-

200 Meter Run
20 Alt DB Box Step Ups (50/35)
20 Weighted Ab-Mat Sit Ups (20/14)

*DB can be held in any style

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Core: 4 Rounds

15 Ab-Wheels
30 Plate Twists (25/15)

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