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Siteplicity

CFD workout for 06/23/20

June 22, 2020, , 0
Tuesday: Warm Up: 2 Rounds Staggered Stance Bodyweight good morning x 10 each leg 20 High Knees 10 Alt. Bird Dogs 10 ea/Side Plank Hip Raises 2 Rounds: 10 Sumo DB or KB Deadlifts 10 ea/side Bodyweight Renegade Rows Conditioning: 10 Rounds for Time ( 18 Min Cap) 5 Suitcase Deadlifts each side (KB or DB)...
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CFD Workout for 06/22/20

June 21, 2020, , 0
Warm Up: 3 Rounds: 7 each side twists in lunge 10 Sumo Reaching Ground to Overhead 10 Alt. Cossack Lunges 10 Alt. Cobra Twists Build: Every 3:00 x 4 sets 10 Split Squats on Right Leg10 Split Squats on Left Leg:20 Squat Hold @ Paralell *If you don’t have a watch or time hold the...
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CFD workout for 06/20/20

June 19, 2020, , 0
Warm Up: 2 Rounds: 10 Air Squats with a 2 sec pause in the bottom 10 arm circles fwd 5 Knee Pushups (start with an inchworm and end with an inchworm after the 5th rep) 10 Arm Circles Bkwd 2 Rounds: 5 Plank Stairs (down + up = 1) 10 Alt. Lunges 5 Press reps...
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CFD workout for 06/19/20

June 18, 2020, , 0
Warm Up: 1 round:30 Jumping Jacks30 alternating high knees30 alternating butt kickers 2 Rounds:5 Inch Worms w/ Push-Ups10 Down Dog Calf Pulses10 Slow Good Mornings5 air sguats10 alternating Cossack Squats Build: 3-4 Rounds:8 Rear Foot Elevated Split Squats R:30 Wall Sit8 Rear Foot Elevated Split Squat L:30 Squat pulses Conditioning: Work as far up this...
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CFD workout for 06/18/20

June 17, 2020, , 0
Warm Up: 3 Rounds 20 Jumping jacks10 alternating Sampson lunges10 Air squats with 2 second pause in bottom10 alternating spiderman planks10 Cobra twists20 Walk the dog steps Build: CORE/ ARMS/ BACK 3 Rounds:8 Sit-ups8 Hollow Lifts8 Russian Twists (R/L=1)-:30 rest between Rds- 2 Rounds:8 Shoulder Tap Push-ups18 Shoulder Taps 1 Round:20 Supermans20 Bent Over rows...
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CFD workout for 06/17/20

June 16, 2020, , 0
Warm Up: 6 minutes moving through the following movements SLOWLY: -10 alternating lunges-10 Squat Rotations (R/L=2)(In a squat, reach one arm up to ceiling in rotational movement, then switch)-10 Up dog into Down dog-10 Boot strap Squats-10 Air Squats-10 Alternating, Sumo Stance Windmills Build: Power 3-4 Rounds:5 Broad Jumps10 Cossack Squats (5 Each side)10 Jump...
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CFD Workout for 06/16/20

June 15, 2020, , 0
Warm Up: 100m Jog 3 rounds-10 alternating Toy solider kicks 5 inch worms (no pushup) w/ a twist10 alt. down sog calf pulses5 boot strap squats 2 rounds-Unweighted single leg deadlifts x 5/side-12 alternating shoulder taps (slow)-:15-20 second plank hold Build: Arms/Core: 3 Rounds:10-12 Seated Strict Press:30 Palm Plank14-16 Floor Press Every 4 Mins x...
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CFD workout for 06/15/20

June 14, 2020, , 0
Warm Up: 6 min AMRAP (but take your time)5 Inch worms (without pushup on first round, knee push-up on second round)20 Jumping jacks10 Air squats with 2 second pause in bottom:20 wall shoulder stretch (forearms on wall, drop head down)20 Walk the dog steps Build: Legs Tabata 5 Rounds (5 mins) Alternate Movement, :10 rest...
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CFD Workout for 06/13/20

June 12, 2020, , 0
Warm Up: 2 Rounds Jog 200 Meters 10 Cobra Twists 10 Arm Circles forward 10 Arm Circles Back :20 Plank Hold (straight arms) Workout: You Choose today! Conditioning:“The 7”7 Rounds for time:7 HSPU/PIke Pushups7 KTE/ 20 Alt. Spiderman Planks7 Deadlifts/Side7 KBS7 Pullups/Towel Rows/alt. Renegade Rows (no pushups) *Hold the knee up for 1 full second...
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CFD Workout for 06/12/20

June 11, 2020, , 0
Warm Up: 2 Rounds10 Reach backs5 Inch worms10 Face down twisted crosses5 Knee push-ups10 Alt plank shoulder taps5 Air squats10 Alt Lunges Conditioning: 4 Rounds (20 Min Cap)Run 400 M50 Crossbody MTN Climbers (ea/leg = 1 rep)20 Single Arm Hang Power Cleans (10/ea) (switch every 5 reps)20 Alt. Goblet Lunges
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