Monday Schedule
CFM closed for Labor Day!
Workout of the Day (WOD)
At Home WOD
A. Handstand EMOM 8
Min 1 – 30 sec Wall Walk to Handstand Hold
Min 2 – 10 Hollow Rocks + 10 Supermans
B. 2 Rounds For Time [30min cap]
200m Run
50 Sit Ups
200m Run
40 Air Squats
200m Run
30 Push Ups
200m Run
20 Burpees
Post time for the WOD. Ex: 20:20 Rx
Coach’s Notes
For part A practice your handstand hold for 30 seconds each minute. Prescribed will be a handstand facing the wall with nose and toes only touching the wall. Scale to 30-45° angle or pike handstand or downward dog. Scale up to work on arm balance or freestanding handstand.
For part B the goal is to finish 20-24 minutes. Scale push ups to what you could do in 2-3 sets max. Scale to incline as needed. For mile > 10 min scale 200m to 100m.
And coming tomorrow…
“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/145)
Min 2: Rest
Min 3: Hang Squat Clean (95/65) (Rx+ 135/95)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest
At Home
“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 DB Power Clean + 3 DB Jerk (50’s/35’s) or 1 burpee + 1 inverted burpee
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) or Squat Jumps
Min 4: Rest
Min 5: DB Power Snatch (50’s/35’s) or 1-Arm Sprawls
Min 6: Rest
Min 7: DB Filly Overhead Squat (50’s/35’s) or Lateral Lunge
Min 8: Rest
Min 9: Jump Over Low Object
Min 10: Rest
Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx.
