CPM Week of Workouts: Sept 26-30

CPM Week of Workouts: Sept 26-30

Quote for the week…




Monday: “HOT SHOT 19”  – This WOD is a doozie! Six Rounds for time: 30 Squats, 19 Power Cleans, 7 Strict Pull-ups and 400m Run! Wonder what round fatigue will set-in?!? Push through, keep the mind strong and the body will finish.  

Tuesday: First up is a PT Grinder, should feel pretty good after Monday:-) Followed by a 7-min AMRAP couplet of double-unders and shoulder to overhead; and then 5-rounds for time of OH walking lunges and burpees.

Wednesday: “450” reps of goodness! This chipper consists of rowing, box jump overs, deadlifts, wall balls and dips. Thinking the triceps and shoulder’s may be cooked after this one!

Thursday: (Strength Day) Part A: Deadlift – 5 sets of 3 reps. Part B: Combing the deadlift with running. We have over 600 muscles in the human body…I wonder how many are used during the deadlift…I bet most of them:-) 

Friday: “Partitioned Xeindy”: partitioned = divided into parts; Xeindy = mrCPM’s love for “Xena” the warrior princess; 30-min AMRAP of pull-ups, push-ups and squats. Similar to Cindy but with a fun twist!

Now back to meditation, see you the gym:-)

The O-Board Says…

“Hotshots 19”

Six rounds for time of:
30 Squats
19 Power clean
7 Strict Pull-ups
Run 400 meters

“Hotshots 19” – nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.


Jesse Steed, 36 Scott Norris, 28 Andrew Ashcraft, 29
Wade Parker, 22 Dustin Deford, 24 Kevin Woyjeck, 21
Joe Thurston, 32 Sean Misner, 26 Anthony Rose, 23
William Warneke, 25 Garret Zuppiger, 27 Eric Marsh, 43
John Percin, 24 Travis Carter, 31 Christopher MacKenzie, 30
Clayton Whitted, 28 Grant McKee, 21 Robert Caldwell, 23
Travis Turbyfill, 27

posted: by Nicole