CPM Week of Workouts: Oct 9 – Oct 13

CPM Week of Workouts: Oct 9 – Oct 13



Monday: (Strength Day) Part A: 1RM Snatch followed by a 13-minute AMRAP couplet of snatches and doubles! Get ready for the Heart Rate to skyrocket!! ?

Tuesday: We start off the day with some Ab work in a 3-minute AMRAP of sit-ups and slamballs. This is followed by 5-rounds of running, box jumps and wall balls. ❤️  

Wednesday: Muscle up Wednesday! First up is a 10-minute warm-up that includes ring rows, dips and cleans. Then we dive into Part B where we get to have a little fun with muscle ups (C2B pull-ups) paired with a power clean build-up and some running to start and finish it all!  

Thursday: (Strength Day) Part A: 3-RM Front Squat ?  followed by a 18-minute AMRAP of front squats, toes 2 bar and cal rowing.  Goal here is to go for reps! 

Friday: We finish the week NOT with a meter row for time but a cal row ??  for time! Rowing for meters is NOT the same as rowing for calories.  There’s a direct relationship between time and distance.  No matter how fast or how slow, rowing 500m is still rowing 500m.  Asking you to row 27 calories however is a different story—the faster you row, the higher your wattage output (power)—the higher your output,  the more calories you burn! We are not done, after that we have a Partner WOD of Farmer Carry and running!

Let’s make it a great week! ?

Monday 10/9/17

Part A:

Part B:
AMRAP 13min
7 Snatch
25 Doubles
posted by: Nicole Z