CFM: Friday, October 19th, 2017

Posted October 19, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Friday, October 19^th, 2017

Warm-up: 300M Row

Then close your eyes and chant as a group

Pre-Game: 3 Rounds

16 Walking Lunge Steps

32 Second Elbow Plank

Workout: 4 Rounds

500M Run

40 Wallballs (10/8)

30 Weighted Hanging Knee Raises (20/15)

20 American Kettlebell Swings (16K/12K)

10 Plate Thrusters (45/25)

Between Rounds: 32 AbMat Sit-ups

Cardio:

Run to Short Hills Ave

Then: 2 Rounds

800M Run

600M Run

400M Run

21 GHD Sit-ups After Every Run (7 Total Sets)

Strength: Bench Press

1-Rep Max (You need a spotter)

Core: 4 Rounds

15 GHD Sit-ups

15 GHD Back Extensions

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

——————————————————————————————————–

Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

——————————————————————————————————–

Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

Posted in Workout of the Day | Comments Off

Gym Lead Machine