CFM: Monday, October 16th, 2017

Posted October 15, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, October 16^th, 2017

Warm-up: 300M Row

Then get ready to Squat

Strength: Back Squat – Deload

5 Sets of 5 at 55% of 1-Rep Max

Workout:

20 Deadlifts (245/145)

5 Rounds

6 Toes to Bar

12 Wallballs (20/14)

20 Deadlifts (245/145)

5 Rounds

6 Toes to Bar

12 Wallballs (20/14)

20 Deadlifts (245/145)

Cool Down: Run

Anywhere from 800M to the Loop

Core: 5 Rounds

15 Leg Overs

15 Hollow Rocks

WOD: Sunday, May 24th, 2026 (Burpee Day 118)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 minutes
:20s Glute Bridge – :10s Hip Thrusts
Banded Hamstring Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 min cap)

250 M Row/Ski OR 600 M Bike
5 Deadlifts (ascending weights)
5 Med-Ball Push Press (at workout weight)

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Workout: For Time

1000 M Row/Ski OR 2400 M Bike

-THEN-

42 Med-Ball Push Press (20/14)
21 Deadlifts (185/125)
42 Alternating Box Step Ups (24”/20”)
21 Deadlifts (185/125)
42 Med-Ball Push Press (20/14)

-THEN-

1000 M Row/Ski OR 2400 M Bike

——————————————————————————————————–

Cardio Option: For Time

1000 M Row/Ski OR 2400 M Bike

-THEN-

42 Med-Ball Push Press (20/14)
42 Russian KB Swings (24K/16K)
42 Alternating Box Step Ups (24”/20”)
42 Russian KB Swings (24K/16K)
42 Med-Ball Push Press (20/14)

-THEN-

1000 M Row/Ski OR 2400 M Bike

——————————————————————————————————–

Core: 4 Rounds

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

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