CPM Week of Workouts: Sept 5 – 9
Quote for the week…
“A goal without a plan is simply a wish”
Monday: Hero WOD “Trevor” – Teams of four complete 300 pull-ups, 400 push-ups, 500 sit-ups, 600 air squats for time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).
Tuesday: (Strength Day) – Part A: Snatch 5sets x 3rep. Part B: Fun combo of snatch paired with “Cindy” (5 pull-ups, 10-push-ups and 15-squats).
Wednesday: Partner WOD! The buddy system is not just for 3rd grade field trips. There is some evidence that partnering up can keep you motivated, make your workout more fun, and even boost your intensity. Today will do just that! Movements you can expect to perform include bar hang, burpee box jumps, wall balls, sprints plank holds and sit-ups.
Thursday: (Strength Day) Part A: 3-part complex of deadlift, hang clean and front squat. Part B: 15-min Partner AMRAP of rowing and jump roping. Are you seeing the theme for the week?!? Everyone needs a buddy!
Friday: Tabata this Tabata that! First up balls slams followed by toes to bar. Finishing with 20-min conditioning AMRAP of 400m running, sit-ups and KB swings.
Actions speak louder then words, see you at the gym!
The O-Board Says…
Teams of four complete the following:
300 Pull ups
400 Push ups
500 Sit ups
*Only 8:30am & 9:30am classes at the Western Mall due to LABOR DAY!!
posted: by Nicole