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Siteplicity

CFD workout for 9/23/2020

September 22, 2020, , 0
Warm Up: 2 Rounds w/ PVC Pipe 5/5 Staggered Stance Good Morning PVC Lat stretch x :15 seconds each side (arms outstretched, hips back, switch hand on top of pipe) PVC Front Rack Stretch x :15 seconds (sword sheathe stretch) 2 Rounds: 8 alt. lunges w/ twist 8 Prisoner Kang Squats 8 alt. Squat rotations...
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CFD workout for 9/22/2020

September 21, 2020, , 0
Warm Up: 6 min AMRAP for Quality 20 Jumping jacks 10 Prisoner Good Mornings 10 alternating supine (back) twisted crosses 20 Lateral Hops 10 alternating Shoulder taps 10 alternating prone (stomach) twisted crosses Conditioning: EMOTM x 16 Mins: 1)10 Push Jerks 2):40 Plank (add wt if able) 3)10 Hang Power Cleans 4)10-15 V Ups
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CFD workout for 9/21/2020

September 20, 2020, , 0
Warm Up: 2 minutes of light cardio 2 Rounds: 10 Sumo Reach Backs 5 Inch worms w/no push-up 10 alt. Down Dog toe touches 5/5 World’s best stretch 10 Tempo Glute Bridges w/ 2 second squeeze @top Conditioning: Work x 4mins, rest x 2 min x 3 sets (16 mins) 15 Deadlifts 10 Burpees Over...
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CFD workout for 9/19/2020

September 18, 2020, , 0
Warm up: Tabata x 3 times through (4.5 mins) :20 PVC Pipe Good mornings :20 Air Squats :20 Plank Hold 2 Rounds: 10 alt Goblet Cossack Lunges w/ Devils press DB 8 Box or P-Lette Dips 3 Devils press @ weight you want to use for the workout Conditioning: 3 Rounds for time (20 min...
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CFD Workout for 9/18/2020

September 17, 2020, , 0
Warm up: (2 minutes of light cardio, Row/Bike/Run) 2 Rounds: 12 alternating lunges w/ sampson stretch 10 alternating down dog toe touches 10 Cobra Twists 2 Rounds: 5- Primal Push throughs (Down to up dog and squeeze) 5 – Tempo Knee Pushups (2 seconds down, 2 seconds up) 10 alt Toy Soldier Kicks :10 hang...
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CFD workout for 9/17/2020

September 16, 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: EMOTM x 10 Mins 5 Front Squats 10 KBS *This should not crush you.. choose weights that allow you to finish all...
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CFD Workout for 9/16/2020

September 15, 2020, , 0
Warm up: 2 rounds: 10 alternating shoulder taps 5 knee push-ups 10 (prone) twisted crosses 5 inch worms (no push-up) 1 Round: 10 each small arm circles forward & Back 10  each Big arm circles forward and back 10 reps through I’s, T’s, Y’s & W’s (unweighted, slow and controlled, do each in sequence Build:...
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CFD workout for 9/15/2020

September 14, 2020, , 0
Warm up: 2:00 easy cardio (Row/Bike/Jog) 2 Rounds: -10 Sumo Stance Bend and Reach -10 Good Mornings -10 alternating Cossack Squats -10 Empty Bar/Lighweight Jefferson Curls Strength: Deadlift: Barbell Version: Every 2:00 x 6 sets 5 Heavy deadlifts with a 3 sec lower on each rep DB Version: Every 2:00 x 6 sets: 5 DB...
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CFD workout for 9/14/2020

September 13, 2020, , 0
Warm up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Bodyweight Good morning Bodyweight thrusters REPEAT Conditioning: Every 3:00 x 5 sets: 12 Alt. Front Rack Lunge 10 Updowns 20 Medball Thrusters Cooldown: 2:00 easy cardio Accumulate 2:00 in a plank position
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CFD workout for 9/12/2020

September 11, 2020, , 0
Warm up: 12-8-6 Alt. Lunges Plank Pushups (down + up = 1) Knee Pushups with a slow lower 2 Rounds: 10 Push Press @ light weight 10 alt Goblet Cossack Lunges Conditioning: 9/11 Tribute Workout: 9 Rounds: 11 Push Press 11 KBS 11 Hand Release Pushups or Floor Press 11 Goblet Squats 2001 Min Time...
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