CFM: Friday, October 6th, 2017

Posted October 5, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Friday, October 6^th, 2017

Warm-up: 500M Row

Ponder your Existence

Pre-Game: 3 Rounds

20 Second Squat Hold

20 Switches

20 Second Plank

10 AbMat Push-ups (beneath your chest)

Workout: 4 Rounds

500M Run

40 Air Squats

30 Russian Kettlebell Swings (24K/16K)

20 Thrusters (75/55)

10 Plate Burpees

Cardio: 50 – 10 – 40 – 10 – 30

GHD Sit-ups

Between Rounds: 800M Run or Little Loopy

Strength: Bench Press

5 Sets of 5

70% of 1-Rep Max

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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