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Siteplicity

CFD workout for 8/7/2020

August 6, 2020, , 0
Warm Up: 3 minutes of continuous movement: 3 SLOW burpees 6 Twisted Crosses 9 Reverse Lunges 2 Rounds: 10 Push press (5 each arm) 4 Lateral Box step overs Conditioning: Push Press/Burpees/Step Ups Every 3:00 x 5 Sets 12 Push Press 12 Burpees 12 Alt. Box Step Ups Cooldown: 2 Rounds: 10 Arm Circles in...
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CFD workout for 8/6/2020

August 5, 2020, , 0
Warm Up: 1 min jumping of choice (jumping jacks, ice skaters, rocket jumps, lateral hops) 3 Rounds: :10 Bottom of sumo squat hold 5 Air squats with hands behind head and elbows forward (simulates front rack) 5 Sit-ups 5 Hang power cleans with NO weight (focus on opening hips completely) Conditioning: EMOTM x 15 Mins...
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CFD workout for 8/5/2020

August 4, 2020, , 0
Warm Up: 2 Rounds: 12 Grasshoppers (6/6) 6 Cat/Cow 10 Rocket Jumps 2 Rounds: :20 Jog in place 5 Barbell RDL 5 Bent over barbell rows Strength: Deadlift + Back and Obliques Every 2:00 x 5 sets 6 Deadlifts with a 3 sec lower each rep -Try not to make a sound with the weights!...
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CFD workout for 8/4/2020

August 3, 2020, , 0
Warm Up: 3 Rounds: 10 Single leg hops Right 10 Single leg hops Left 10 Staggered stance good mornings (5/5) 4 KB DL + 4 KB Swings 5 Inch Worm with knee push-up Conditioning: DU/KBS/Pushups 5 Rounds for time (16 Min Cap) 50 Double Unders 20 KBS 10-20 Pushups Cooldown: :90 each side of Grasshopper...
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CFD Workout for 8/3/2020

August 2, 2020, , 0
Warm Up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Prisoner Good morning Bodyweight thrusters REPEAT Strength: Front Squats + Every 3 mins x 4 sets 8 Tempo Front squats (32X1) 8 Air Squats 8 Squat Jumps Conditioning: 9 Min AMRAP: 7 Single Arm DB Thrusters (Switch...
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CFD workout for 8/1/2020

July 31, 2020, , 0
Warm up: 2 Rounds: -5/5 Shoulder taps -10 alternating Down Dog toe touches  -10 Hollow Rocks or :10-15 second Hold -10 alternating Marching Glute Bridges 2 Rounds -10 alternating twisted crosses (prone) -5 Knee Push-ups (wide stance) -10 Tuck-ups -10 Air Kang Squats Build:  EMOTM x 8 Mins Evens: 10-15 Floor Press Odds: 10-15 Bent...
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CFD Workout for 7/31/2020

July 30, 2020, , 0
Warm up: 2:00 easy cardio (Row/Bike/Jog) 3 Rounds: -10 Sumo Stance Bend and Reach -10 Prisoner Good Mornings -10 alternating Cossack Squats -10 Empty Bar/Lighweight Jefferson Curls Conditioning: Barbell Version For Time: 20 min cap Row 500 m 10 Unbroken Deadlifts Row 500m 15 Deadlifts (same weight) Row 500M 20 Deadlifts (same weight) Row 500M...
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CFD workout for 7/30/2020

July 29, 2020, , 0
Warm up: 2 Rounds: -12 Alternating Lunge w/twist -10 alt. Squat Rotation -:30 second Plank hold 2 Rounds: -5/5 Bird Dogs -5/5 Fire Hydrants -10 Cat/Cow iterations Strength Conditioning: Every 3:00 x 6 rounds 10 alt. Front Rack Lunges 10 Front Squats 20-30 situps *If using a barbell.. start light and increase weight each set...
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CFD workout for 7/29/2020

July 28, 2020, , 0
Warm up: 6 minute AMRAP for quality: -6 Calorie Row/Bike, 100m jog -12 alternating shoulder taps -20 Lateral Hops -8 empty bar or light DB strict press -6 step in/out burpees Build: Shoulders EMOTM x 12 Mins: Evens: 8 Push Press with a 3 sec negative Odds: 50 Double Unders or Jumping Jacks Conditioning: Every...
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CFD workout for 7/28/2020

July 27, 2020, , , 0
Warm up: 3 Rounds: 20 Jumping Jacks 10 Lateral Box Step-overs 5 Inch worms 10 Glute Bridges 10 Good Mornings 5  Up Downs  Build:  Every 3:00 x 4 rounds (12 mins) 8 ea/ Box Step ups (goblet or Suitcase style)-all reps on 1 side before switching 10-12 ea/side plank hip dip Conditioning: 12 Min Ladder...
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