CFM: Thursday, January 26th, 2016 (Burpee Day = 59) Warm-up: 2 Rounds 40 Mountain Climbers 25 Second Squat Hold 10 Large Arm Circles Pre-Game: 8-Minute AMRAP 5 Squat Snatches (Start Empty and Add) 30 Double-Unders Workout: 5… Read more »
CFM: Wednesday, January 25th, 2016 (Burpee Day = 58)
CFM: Wednesday, January 25th, 2016 (Burpee Day = 58) Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 2 Rounds (7-Minute Cap) 20 Calories on the Rower or Bike 15 Push-ups 10 Strict… Read more »
CFM: Tuesday, January 24th, 2017 (Burpee Day = 57)
CFM: Tuesday, January 24th, 2017 (Burpee Day = 57) Warm-up: 2 Rounds 200M Row 16 Walkng Lunge Steps 10 Back Rolls Pre-Game: 8-Minute EMOM Even: Max Unbroken Set of Double-Unders (Capped at 30 Seconds) Odd: 5 Power Clean… Read more »
CFM: Monday, January 23rd, 2017 (Burpee Day = 56)
CFM: Monday, January 23rd, 2017 (Burpee Day = 56) Warm-up: 3 Rounds 40 Mountain Climbers 15 Super Light American Kettlebell Swings Pre-Game: 9-Minute EMOM A: 150/120M Row B: 15 Strict Presses (45/35) C: 12 Jump Suats (45/35) … Read more »
CFM: Sunday, January 22nd, 2017 (Burpee Day = 55)
CFM: Sunday, January 22nd, 2017 (Burpee Day = 55) Warm-up: 2 Rounds 1-Minute Jump Rope 16 Walking Lunge Steps 30 Second Squat Hold Pre-Game: 6-Minute AMRAP 20 Second Handstand Hold 15 Jump Squats 10 Chin-ups 5 Burpees … Read more »
CFM: Saturday, January 21st, 2017 (Burpee Day = 54)
CFM: Saturday, January 21st, 2017 (Burpee Day = 54) Warm-up: 2 Rounds 200M Row 15 Back Rolls Pre-Game: 8-Minute EMOM Even: 50 Double Unders Odd: 5 Power Snatches + 5 Overhead Squats (Ascending Weights) Workout: 500M Run… Read more »
CFM: Friday, January 20th, 2017 (Burpee Day = 53)
CFM: Friday, January 20th, 2017 (Burpee Day = 53) Warm-up: 500M Row Then pretend to mobilize Pre-Game: 8-Minute AMRAP 15 Calorie Row/Bike 10 Atomic Sit-ups (15/10) 5 Hang Squat Snatches (45/35)* Add weight at least once during… Read more »
CFM: Thursday, January 19th, 2017 (Burpee Day = 52)
CFM: Thursday, January 19th, 2017 (Burpee Day = 52) Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 8 Push-ups Pre-Game: 400M Run 40 Step-ups (24/20) 200M Run 20 Steps-ups (24/20) Start Warming up your Back Squat… Read more »
CFM: Wednesday, January 18th, 2017 (Burpee Day = 51)
CFM: Wednesday, January 18th, 2017 (Burpee Day = 51) Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats Pre-Game: 9-Minute AMRAP 5 Deadlifts at Ascending Weights 120M Row Workout: Complete Rounds ONLY 500M –… Read more »
CFM: Tuesday, January 17th, 2017 (Burpee Day = 50)
CFM: Tuesday, January 17th, 2017 (Burpee Day = 50) Warm-up: 2 Rounds 200M Row 16 Walkling Lunge Steps 12 Back Rolls Pre-Game: 6-Minutes EMOM 40 Double Unders + 5 Squat Cleans (95/65) Workout: Complete Rounds ONLY 6-Minute… Read more »
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