CFM: Wednesday, July 5th, 2017

Posted July 4, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, July 5^th, 2017

Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

30 Second Elbow Plank

Pre-Game: 4 Rounds

200M Run

10 Jump Squats

5 Squat Snatches (your call)

Workout: 13-Minute AMRAP

6 Plate Burpees (45’s)

12 Front Lunges (24K/16K Kettlebell)

12 Squat Snatches (75/55)

Cool Down: Jog

The Pool

Core: 3 Rounds

20 Plate Rainbows

40 Russian Twists

WOD: Wednesday, March 18th, 2026 (Burpee Day 51)

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s of Hip Thrusts
Pigeon Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 Min Cap)

250 Meter Row / 200 M Runner / 600 M Bike
6 Alt Front Rack Lunges (ascending weights)
:15s Hollow Hold

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Workout: 3 intervals (5 Minutes ON / 2 Min OFF)

Intv1:

Buy in: 30 Wall Balls (20/14)

-in remaining time AMRAP of:

15 Ab-Mat Sit Ups
10 Alternating Front Rack Lunges (115/85)

Intv2:

Buy in: 25 Ab-Mat Sit Ups

-in remaining time AMRAP of:

10 Alternating Front Rack Lunges (115/85)
10 Wall Balls (20/14)

Intv3:

Buy in: 20 Alternating Front Rack Lunges (115/85)

-in remaining time AMRAP of:

10 Wall Balls (20/14)
15 Ab-Mat Sit Ups

*3 Total Scores:

Rounds + Reps completed for each interval

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Cardio Option: 3 intervals (5 Minutes ON / 2 Min OFF)

Intv1:

Buy in: 30 Wall Balls (20/14)

-in remaining time AMRAP of:

15 Ab-Mat Sit Ups
10 Alternating DB Lunges (50/35)

Intv2:

Buy in: 25 Ab-Mat Sit Ups

-in remaining time AMRAP of:

10 Alternating DB Lunges (50/35)
10 Wall Balls (20/14)

Intv3:

Buy in: 20 Alternating DB Lunges (50/35)

-in remaining time AMRAP of:

10 Wall Balls (20/14)
15 Ab-Mat Sit Ups

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Core: 4 Rounds

20 Alternating V-Ups
:20s 6-inch Hold

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