CFD workout for 04/22/20


CFD workout for 04/22/20

Whiteboard Brief:

A)Warm Up:

2 Rounds:
5 Inch Worms w/ Push-Ups
10 Walk the Dogs
10 Slow Good Mornings
10 alternating Cossack Squats

1 round:
:30 seconds jogs in place
:15 seconds of high knees
:15 seconds of butt kickers

Ministry of silly walks:
(Shoes off)
20 steps on heels (toes up)
20 steps on toes
20 steps on inside of feer
20 steps on outside

B) Triceps

Every 3:00 x 3 sets:
10-20 elevated close grip pushups
10-20 chair dips

*Go to pretty close to failure on each set.. it should feel… “helpful” in the muscles on the back of your arms

C) DB Snatch Practice:

Every 2:00 x 8 Mins
12-20 alt DB Snatches

*The goal here is to practive moving smoothely during each rep. You want to go slower than you would if you were racing your best friend. Great chance to practice the mid air switch. This should be challenging, but far from the hardest thing you’ll do this week

D) Conditioning:

Running Intervals- Grab some headphones and hit the road!
All sets executed at a just beyond conversational pace:

(15 Mins Total)
Run-5 mins
Walk-1 min
Run-4 mins
Walk- 1 Min
Run 3 Mins
Walk 1 min (or until you get back home)