CPM Week of Workouts: Sept 11 – 15

CPM Week of Workouts: Sept 11 – 15

You were born to BE REAL,

not to BE PERFECT!  

Monday: 9/11 Tribute WOD –  “The Pentagon.”  This WOD entails a total of 184 reps. Movements you can expect to perform include power cleans, sit-ups, box jumps, pull-ups and running. The number of reps represent the number of victims. The mile distance represents the distance around the pentagon. Should be a great start to the week! 

Tuesday: Who’s ready for 5-round Tuesday?!? Today you will see Turkish Get-Ups, wallballs and a short run. Get ready to increase your overall body stability, awareness, balance, and coordination.

Wednesday: (Strength Day). This week our focus is on Front Squats. First up is a 10-minute 1-RM build-up of front squats followed by a 10-min AMRAP of snatches, bar facing burpees, toes to bar and goblet squats.

Thursday: (Strength Day). I know the handstand push-up can sound intimidating for some but just like when you’re building up to doing pull-ups for reps, the progression up to a handstand push-up has lots of value on its own. This requires lots of practice to achieve so we are going to start the day doing just that with a 5-RM build-up of HS push-up work. No worries there will be a variety of progressions for every level.  We end the day with a short WOD of doubles, deadlifts and box jumps.

Friday: Nothing better then a good flush with a 2K row for time to end the week. This is followed by a 20-minute AMRAP of farmer carry, walking lunges and bear crawl. Get ready to loosen up those hamstrings!

Make it a great week!   ?  you at the GYM! 

9/11 Tribute WOD:

“The Pentagon”

For Time:
800m Run
46 power cleans
46 Sit ups
46 Box Jumps
46 Pull-Ups
800m Run

**184 reps for each of the victims
**1 mile run…The distance around the pentagon
posted: by Nicole