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Workouts

CFM60 – July 26 2025

Saturday. A) superset. Incline db crush bench press x 20 reps banded pull aparts x40 reps db side bands x 20/side x3 rounds B) Workout. Teams of 2 24:00 amrap 1,000-meter row 30 K2E 30 devil press 35/25# db’s C) finisher work. 20 zottman curls 20 tricep ext 20 v-ups 20 arch ups x2-3 rounds

CFM30 – July 26 2025

Wednesday A) Warm up (5 minutes) inchworms going down lunge complex coming back behind the leg crossover squat x 5/side walking knee raises x 5/side walking quad stretch x 5/side walking craddle stretch x 5/side B) Part 1. Teams of 2: for 10 minutes 200m run (or :60 bike or ski) wall sit (scale up…

CFM60 – July 25 2025

Friday A) Back Squat. 4 reps @ RPE of 8 across for 3 sets this should be heavier then last week B) Heal slides. 15 reps x 3 sets C) Workout. – hitters – 15 double kb swings 35/24# per hand 15 double kb front squats 15 burpees x5 rounds scale up to 55/35# if…

CFM30 – July 25 2025

Tuesday A) Warm up (5 minutes) Warm up (5 minutes) Jump rope x :30 / jumping jacks x :30 Reverse lunge steps x :30 / banded good mornings x :30 Shoulder taps x :30 / leg glute ext. x :30 alternating B) Part 1 UP push / LB pull circut A1. Alternating DB neutral grip…