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Siteplicity

CFD workout for 10/29/2020

October 28, 2020, , 0
Warm Up: 3 Rounds: Row 200m/Bke 8-10 cals/Run 100m 5/side split stance Goodmornings 15 Russian KBS 2 Rounds: 10 Deadlifts @ workout tempo 8/side split squats (on floor) :30 Plank Hold (elbows) Workout: Every 3:00 x 5 sets: 6-10 Deadlifts @ 3030 Tempo 6-8/side DB Loaded Front Foot Elevated Split Squat *Get heavy on the...
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CFD workout for 10/28/2020

October 27, 2020, , 0
Warm Up: 2 Rounds w/ light DB: 10 Single arm Tempo High pulls Left arm (2020) 10 Single arm High pulls Right arm (2020) 10 overhead lunges Left arm 10 overhead lunges Right arm 2 Rounds: 10 Lateral Box Step-overs 10 Marching Glute Bridges 5 Jump Squats Workout: 15 Min AMRAP 50 Box Jumps +...
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CFD workout for 10/27/2020

October 26, 2020, , 0
Warm Up: 3 Rounds: 10 Alternating Lunges w/Samson stretch 5 Rocket Jumps 5 Up-downs 5 Tempo air squats (2220) :10-15 Second Passive hang from rings/bar (pronated/supinated/wide) 2 Rounds w/ empty bar or single DB w/ 2 hand hold: -5 Strict Press -5 Tempo bent-over rows (2220) Workout: Every 2:00 x 12 Mins (6 sets) 7...
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CFD workout for 10/26/2020

October 25, 2020, , 0
Warm Up:2 minutes of light cardio into: 1 Round:10 Tempo Good mornings (3030)5 Inch worms w/ twist10 Scap push-ups5/5 Bird Dogs w/ a 2 second pause at full extension10 Cat/Cow iterations Workout:On a 20 minute Running Timer…Complete 3-4 sets:Row 750-1,000m, Bike 25-35 cals, or Run 400-600m1:00 Weighted Plank Rest :90 b/w Sets
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CFD workout for 10/24/2020

October 23, 2020, , 0
Warm Up: 3 Rounds: 6 Sumo Stance bend and Reach 6 alternating Plank Stairs 6 Down Dog Walk-outs 6 Prisoner Good Mornings 6 Air Squats 1 Round w/ empty bar or Single DB: 8 Front Squats w/ a 3 second pause in the bottom  6/6 DB Push Press 8 Tempo Romanian Deadlifts (3030) 6  Devil’s...
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CFD workout for 10/23/2020

October 22, 2020, , 0
Warm Up: 2 minutes easy cardio: Bike/Row/Jog 2 Rounds: 5/5 Bird Dogs 5/5 Fire Hydrants 5 Tempo Air Squats (2220) :10-15 Hold from Rings/bar (pronated first round, supinated second) 2 Rounds: 10 alternating Lunges 10 Alternating Squat Rotations 10 Hollow Rocks 10 Arch Ups 2 Rounds  for quality: w/ empty bar or single DB (2...
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CFD workout for 10/22/2020

October 21, 2020, , 0
Warm Up: 2 Rounds: 10 Inch-worms w/twist 8 Butterfly Glute Bridges 6 Up-downs 2 Rounds w/ empty bar or single DB w/ 2 hand hold: 5 Romanian Deadlifts 5 Bent-over Roes 5 Hang Power Cleans 5 Strict Press Workout: Every :30 x 10 sets (5mins) 3 Low Hang Power Cleans Into Every :30 x 10...
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CFD workout for 10/20/2020

October 19, 2020, , 0
Warm Up: 2 Rounds: 10 Band Pull Aparts 10 Scap Pushups 2 Rounds: :20 Hollow Hold :20 arch Hold :20 Plank Hold 1 Round: 10 Half Kneeling DB Press (right side) 15 KBS 10 Half Kneeling DB Press (Left side) 5 Tempo Pushups (3131) *Toes 2 Bar Drills* Workout: Every 2:00 x 16 Mins 8...
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CFD workout for 10/19/2020

October 18, 2020, , 0
Monday: Warm Up: 400/300m Row or 15/12 cal bike @ Easy pace (Power Walk 200m) 3 Rounds: 3 Sumo Stance Inch Worms (no Pushup) 20 Alt. Calf Pulses 20 Jumping Jacks with legs moving forward, not out to the side 3 Rounds: 5 each leg slow step downs off of box (or 5/leg reverse lunge...
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CFD workout for 10/17/2020

October 16, 2020, , 0
Warm Up: Burgener Warm Up w/PVC Pipe Down + Shrug Down + High Pull Muscle Snatch Power Snatch OHS -Repeat from above the knee- 3 Rounds: 5 Kip Swings or :10 Single Arm Plank on P-lette (do both sides) 5 Hollow Rocks 5 Arch Ups Workout: 12 Min AMRAP: 10 Power Snatch 10 OHS 5...
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