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: Friday, April 26th, 2024 (Burpee Day 88)

Warm-up: Group Dynamic

Plank – Push Up Tabata – 2 Minutes
:20s Plank on Hands – :10s of SLOW Push Ups
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep scheme:

3-3-2-2-1-1-1-1-1-….

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Workout: AMRAP x 15 Minutes

12 Med-Ball Push Press (20/14)
8 Box Jump Overs (24”/20”)
4 DB Devils Press (50/35) *2 per side

*Every 3 Minutes (NOT including 0:00) complete:

Run to the end of the driveway (150 M Air Runner)

*Score is total # of Rounds + Reps completed in 15 Minutes

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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