CFM: Thursday, April 27th, 2017

Posted April 26, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, April 27^th, 2017

Warm-up: 2 Rounds

20 Walking Lunge Steps

10 Jump Squats

5 Push-ups

Pre-Game: 4-Minute EMOM

Even: 150/120M Row

Odd: 7 Light Thrusters

Then Set-up & Warm-up your movements – This isn’t short

Workout: 3 Rounds (CRx: 4 Rounds)

500M Run

40 Wallballs (20/14)

100 Double-Unders

20 Shoulder to Overhead (115/75)

Strength: Bench Press

Variations: Board, Positive/Negative Bands, Close Grip

7 Sets of 3 – Working Some Different Angles

Core: 3 Rounds

20 Leg Overs

40 Perfect Bicycles

WOD: TUESDAY, APRIL 30TH, 2024 (BURPEE DAY 92)

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

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Pre-Game: 4 Rounds

Run to the end of the driveway
5 Overhead Squats (ascending weights)
:10s Handstand Hold OR Plank on Hands

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)

INTV 1

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Strict Handstand Push Ups
5 Overhead Squats (115/85)

INTV 2

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Handstand Push Ups (kipping)
5 Overhead Squats (115/85)

*RX+: 5 Wall Facing HSPU (intv1)

*CRX: 5 Wall Facing HSPU (intv1) / 5 OHS (155/105)

*HSPU Scaling Options:

Scale Reps AND/OR Distance
Plyo Box HSPU (same reps)
Hand Release Push Up / MB Push Press combo (10 reps for both)

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF)

INTV 1

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Strict Handstand Push Ups
10 Atomic Sit Ups (25/15)

INTV 2

Buy In: 400 Meter Run

-Then in remaining time AMRAP of:

5 Handstand Push Ups (kipping)
10 Atomic Sit Ups (25/15)

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Core: 5 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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