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: Tuesday, July 15th, 2025

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

(12/9) Calorie Row/Bike/Ski
5 Push Press (ascending weights)
1 Wall Walk

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Workout: For Time

2 Rounds

(24/16) Cal Row/Ski OR (16/12) Cal Bike
4 Wall Walks
8 Push Press (115/85)

-into-

4 Rounds

(12/8) Cal Row/Ski OR (8/6) Cal Bike
8 High Plank Step Ups (45)
12 Push Press (95/65)

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (8 Reps)
1 Inchworm + 2 Push Up Complex (4 Reps)

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Cardio Option: For Time

2 Rounds

(24/16) Cal Row/Ski OR (16/12) Cal Bike
4 Wall Walks
8 DB Push Press (50/35) *8 Per side

-into-

4 Rounds

(12/8) Cal Row/Ski OR (8/6) Cal Bike
8 High Plank Step Ups (45)
8 DB Push Press (50/35) *8 Per side

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Core: 4 Rounds

30 Flutter Kicks
:30s 6-inch Hold

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