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Siteplicity

CFD workout for 8/31/2020

August 30, 2020, , 0
Warm up: 3 Rounds: :30 Jumping Jacks 3 Inch Worms (no push-up) 3 Inch Worms (with push-up) 10 Rocket Jumps 6 Alternating Down Dog Toe Touches Build: DB Floor Press: *Pick a weight that you can perform 15 reps per arm with (1 DB) EMOTM x 16 mins: 1)10 Floor Press- Right arm 2) 15...
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CFD workout for 8/29/2020

August 28, 2020, , 0
Warm up: 2 Rounds: 12 Grasshoppers (6/6) 6 Cat/Cow 10 Rocket Jumps 2 Rounds: :20 Mountain Climbers 5 Strict Press 5 Bent over barbell rows Conditioning: 3 Rounds for Time: 22 Min Cap Row 1000/750m 10 Push Jerks 10 Burpees 10 Toes 2 Bar or V Ups Cardio Options: 30/24 Cal Bike Run 800m *Cardio...
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CFD workout for 8/28/2020

August 27, 2020, , 0
Warm up: 3 Rounds: 10 Single leg hops Right 10 Single leg hops Left 10 Staggered stance good mornings (5/5) 4 each Single DB DL + 4each Single DB Swings Conditioning: 6 Rounds for Time of: 13 Min Cap 9 Barbell Power Snatch 36 Double Under/Jumping Jacks -OR- 6 Rounds for Time of: 13 Min...
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CFD workout for 8/27/2020

August 26, 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 Conditioning: Every 5:00 x 4 sets 20 Medball Sit Ups 20 Wall Ball or Medball Thruster Row 500/400m or Bike 25/28 cals or Run 400m Cooldown: :90 each...
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CFD workout for 8/26/2020

August 25, 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: For Time… 15 Min Cap 15-12-9-12-15 Deadlifts Pushups 30-24-18-24-30 Jump Squats over weight *Scale pushups up as needed to band resisted pushups or plyo pushups Cooldown: 1:00...
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CFD workout for 8/25/2020

August 24, 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: Every 2:00 x 5 sets: 10 Seated Arnold Press -Go as heavy as you can here… the last 2 reps should be pretty...
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CFD workout for 8/24/2020

August 23, 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 Conditioning: For Time (15 Min Cap) 21-15-9  Hang Power Cleans Front Squats After each round of the couplet 250m Row or 12/9 Cal Bike or 100m *Ends on the cardio *Weight...
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CFD workout for 8/22/2020

August 21, 2020, , 0
Warm up: 4 minutes moving consistently through: 8 Prisoner Squats 8 Curtsy Lunges (4/4) 8 Push press (4/4) 16 Mountain Climbers Conditioning: EMOTM x 5 Mins 3 Hang Squat Cleans 6 Alt. Front Rack Lunges 3 Thrusters The Muscle Sweats Every 3:00 x 5 sets 7 Front Squats with a 31X1 Tempo 10 Lateral Burpees...
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CFD workout for 8/21/2020

August 20, 2020, , 0
Warm up: 3-4 Rounds (depending on time) 10 Single leg hops R 10 Single leg hops L 3 inch worms (no push-up) + 5 Push-ups on the last rep 5 Scap Push-ups 5 Scap Pull-ups Conditioning: For Time… 20 Min Cap 40-30-20-10 DB Floor Press (2 DB’s) 20-15-10-5  Pullups/ Ring Rows/DB Bent Over Row 50-50-50-50-...
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CFD workout for 8/20/2020

August 19, 2020, , 0
Warm up: 3 Rounds Row 200m /Run 100m/ Bike :45 Seconds 6 Cossack squats 6 Alternating Box Step ups 6 Medball Power Cleans Conditioning: 4:00 on, 1:00 off x 3 sets AMRAP 12 Medball Squat Cleans 9 Box Jumps + Step Down 9/7 Cal Row *Pick up where you left off on the AMRAP each...
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