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Siteplicity

CFD workout for 8/19/2020

August 19, 2020, , 0
Warm up: 2 Rounds :20 Plank Shoulder taps 5 Hang Db Snatches + 5 Strict Press + 5 Push Press R :20 High knees 5 Hang Db Snatches + 5 Strict Press + 5 Push Press L :20 Jumping Jacks Build: EMOTM x 10 Mins Evens: 7 Each Arm Single Arm Plank Row with 1...
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CFD Workout for 8/18/2020

August 17, 2020, , , 0
Warm up: 5 minutes moving consistently through: 5 Hip Extension drills on floor (lay on back, tuck knees to chest, violent extension into glute bridge position) 10 Reach Backs 10 Alternating walk the dog :20 Jog in place Conditioning: (22 mins) 4 Sets: Within 4 minutes complete: 750/600m Row 20 Russian KBS 20 WTD Overhead...
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CFD workout for 8/17/2020

August 16, 2020, , 0
Warm up: 3 Rounds 10 Alternating Toy Soldier kicks in place 10 Alternating knee hugs in place 10 Boot Strap Squats 5 Up downs Conditioning: 3:00 on, 1:00 off x 5 sets AMRAP: 25 Air Squats 10 Alt. DB Box Step Ups (1 DB) AMRAP Burpee Box Jumps *Scales for BBJ = Burpee Box Step...
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CFD workout for 8/15/2020

August 14, 2020, , 0
Warm up: 2 Rounds: 10 alternating death march steps 5 Tempo knee push-ups (202) 10 Cat Cow iterations 5 Boot strap squats :30-45 second Plank 2 Rounds: (single DB or empty bar) 8 Romanian Deadlifts 8 Jefferson Curls 8 Glute Bridges :10-15 second hollow hold Conditioning: Every 4:00 x 5 sets: 3 Rounds 7 Pushups...
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CFD workout for 8/14/2020

August 13, 2020, , , 0
Warm up: 1 Round: :30 Second/leg Grasshopper lunge :45-60 seconds frog stretch Supine ankle rotations (Lie on your back, raise your legs slightly and “write” out the alphabet with your feet) 6 minute AMRAP for Quality: 10 Jumping Jacks 10 alternating lunges w/sampson stretch 10 rocket jumps 5 air squats 20 squat pulses Conditioning: 10...
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CFD workout for 8/13/2020

August 12, 2020, , 0
Warm up: 2 Rounds: 10 Prisoner Good Mornings 10 Glute Bridges with a 1 second pause @ top 5 Inch-worms (no push-up) w/ a twist 10 alternating Cossack Squats 2 Rounds: :30 Second Front Plank (Scale to easiest hold, i.e. knee plank, elbow plank) 20 calf pulses 5/5 Side plank rotations Conditioning: EMOTM x 10...
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CFD workout for 8/12/2020

August 11, 2020, , 0
Warm up: Jog in place for 1 minute (inside may Row or Bike) 3 Rounds: 10 alternating lunges w/ sampson stretch (squeeze glutes and push head through like an overhead press, don’t phone this in) 5 tempo air squats (313) 10 Primal Push-throughs (Up dog to Down dog, push head through towards knees) 20 alternating...
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CFD workout for 8/11/2020

August 10, 2020, , 0
Warm up: 30 jumping jacks 2 rounds: 20 mountain cllimbers (L+R = 2) 5/5 world’s best stretch 5/5 Bird dogs  10 glute bridges 10 sumo stance bend and reach 10 bootstrap squats Conditioning: Every 5:00 x 3 Sets 20 DB Squats (2 DB) 30 KBS 30/25 Cal Row or Bike or 100 Mountain Climbers (alt....
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CFD workout for 8/10/2020

August 9, 2020, , 0
Warm up:2 minutes of cardio (easy jog, row, bike) 2 rounds:10 alternating shoulder taps5 knee push-ups10 (prone) twisted crosses5 inch worms (no push-up) 1 Round:10 arm circles forward (small)10 arm circles forward (big)10 arm circles reverse (small)10 arm circles reverse (big)10 reps through I’s, T’s, Y’s & W’s (unweighted, slow and controlled, do each in...
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CFD workout for 8/8/2020

August 7, 2020, , 0
Warm Up: 3 Rounds: 10 Scap push-ups (knees on ground) 5 Bodyweight Kang Squats 20 Jumping Jacks Conditioning: Strict Pullup/Situp/Wallball Every 2:00 x 20:00 (5 sets of each station) Station A- 10 Strict Pullups/Ring Rows/or Alt. Renegade Rows + 15-25 Situps Station B: 20-30 WallBalls or Medball Thrusters Rotate Stations every 2:00 Cooldown: 2:00 Sumo...
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