CFM: Monday, October 2nd, 2017

Posted October 1, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, October 2^nd, 2017

Warm-up: 300M Row

Then get ready to squat

Strength: Back Squats

5 Sets of 5

70 % of 1-Rep Max

Then warm-up your Overhead Squat

Workout: 4 Cycles

Each Cycle is 3 Rounds:

10 Box Jumps (24/20)

5 Overhead Squats (115/75)

Between Cycles: 30 AbMat Sit-ups

Endurance: Cooling Run

Either the Loop or

2 Times Little Loopy

Core: 5 Rounds

15 Evil Wheels

15 Hollow Rocks

WOD: Sunday, July 20th, 2025

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds

250 Meter Row OR 600 Meter Bike
3 Power Snatches (ascending weights)

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Workout: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
12 Power Snatches (115/85)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
6 Power Snatches (115/85)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
3 Power Snatches (115/85)

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Cardio Option: For Time

1 Round

500 Meter Row OR 1200 M Bike
24 Med-Ball Push Press (20/14)
24 Alt DB Snatches (50/35)

-Then-

2 Rounds

250 Meter Row OR 600 M Bike
12 Med-Ball Push Press (20/14)
12 Alt DB Snatches (50/35)

-Then-

4 Rounds

125 Meter Row OR 300 M Bike
6 Med-Ball Push Press (20/14)
6 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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