CFM2 – Strength Gains
Pause Back Squat (4×6)
Complete pause in bottom for minimum of one- thousand-one count. Must remain tight throughout lift. 50-55-60-65%
Wallball sit ups (4 x 12)
Dbl KB Box Step Ups (4 x 12)
Hold KB in front rack position.
Dual DB Waiter Carries (3 x 50)
3 x 50’ both arms fully locked out overhead
Taters (3×12)
Heavy KB swing to a front swuat
Announcements
As per Ohio state guidelines, we will be requiring all athletes to wear masks.
Please wear your mask upon entering the facility.
Please wear your mask inside the building unless you are exercising.
You may remove your mask once you are inside your WOD square.
We kindly ask that you put your mask on before exiting your WOD square. This includes retrieving equipment, water, or using the restroom.
Due to the severity of sweat and bacteria that can accumulate within the mask during exercise usage, we recommend wearing a disposable face mask or a daily washed and sanitized reusable mask.
If you need low cost face masks – please visit https://journeymasks.com/
CFM2 – M2-60
Warm-up
Warm-up (No Measure)
2 SETS
:15 Lateral Leg Swings (R)
:15 Lateral Leg Swings (L)
:15 Butt Kickers
:15 High Knees
:15 Squat Jumps
:15 Tuck Jumps
-:30 Rest b/t Sets-
2 SETS
100m Run
10 Med Ball Front Squats
5 Box Jumps
-:30 Rest b/t Sets-
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Cool Down
Warm-up (No Measure)
FOR RECOVERY
400m Walk Nasal Breathing Only
(No Measure)
Announcements
As per Ohio state guidelines, we will be requiring all athletes to wear masks.
Please wear your mask upon entering the facility.
Please wear your mask inside the building unless you are exercising.
You may remove your mask once you are inside your WOD square.
We kindly ask that you put your mask on before exiting your WOD square. This includes retrieving equipment, water, or using the restroom.
Due to the severity of sweat and bacteria that can accumulate within the mask during exercise usage, we recommend wearing a disposable face mask or a daily washed and sanitized reusable mask.
If you need low cost face masks – please visit https://journeymasks.com/
CFM2 – M2-60
Warm-up
Warm-up (No Measure)
1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank
Into…
2 Rounds of:
3 Cal Row
3 Sit Ups
6 Light KB Swings
Strength
Metcon (7 Rounds for reps)
Skill:
ON A 14:00 RUNNING CLOCK…
Every 2 minutes:
10 Cal Row
15 KB Swings
*Rest reminder of 2 minutes.
Workout
Metcon (Time)
FOR TIME
21-15-12-9-6
Sit-ups
3-6-9-12-15
Jumping Pull-Ups or Ring Rows
(Score is Time)
Announcements
As per Ohio state guidelines, we will be requiring all athletes to wear masks.
Please wear your mask upon entering the facility.
Please wear your mask inside the building unless you are exercising.
You may remove your mask once you are inside your WOD square.
We kindly ask that you put your mask on before exiting your WOD square. This includes retrieving equipment, water, or using the restroom.
Due to the severity of sweat and bacteria that can accumulate within the mask during exercise usage, we recommend wearing a disposable face mask or a daily washed and sanitized reusable mask.
If you need low cost face masks – please visit https://journeymasks.com/
CFM2 – M2-60
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10 Lunges
5/5 SA Ring Rows
10 Mountain Climbers
10 V-ups or Tuck Ups
10 Slam Balls
5 Inchworms + Push-up
Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Kettlebell Swings + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
(No Measure)
Cool Down
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
Foam Rolling or Flow Stretching
(No Measure)
Announcements
As per Ohio state guidelines, we will be requiring all athletes to wear masks.
Please wear your mask upon entering the facility.
Please wear your mask inside the building unless you are exercising.
You may remove your mask once you are inside your WOD square.
We kindly ask that you put your mask on before exiting your WOD square. This includes retrieving equipment, water, or using the restroom.
Due to the severity of sweat and bacteria that can accumulate within the mask during exercise usage, we recommend wearing a disposable face mask or a daily washed and sanitized reusable mask.
If you need low cost face masks – please visit https://journeymasks.com/
CFM2 – M2-45
Warm-up
Warm-up (No Measure)
4 ROUNDS FOR TIME
:30 Row
6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4)
6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4)
12 Hollow Rocks + 12 Superman Arch Rocks*
*Try to alligator roll from the Hollow Position right into the Superman Position.
Strength
Metcon (No Measure)
3 SETS FOR QUALITY
3-5 Jumping Kip Swings
+
3-5 Kip Swings
+
3-5 “2-for-1’s”*
*1 Rep = 2 Kip Swing + 1 Pull-Up
(No Measure)
Workout
Metcon (Time)
2 SETS
20/15 Cal Row
25 Kipping Pull-ups
25 Thrusters (45/35)
20/15 Cal Row
-Rest 2:00 b/t Sets-
(Score is Time)
Announcements
As per Ohio state guidelines, we will be requiring all athletes to wear masks.
Please wear your mask upon entering the facility.
Please wear your mask inside the building unless you are exercising.
You may remove your mask once you are inside your WOD square.
We kindly ask that you put your mask on before exiting your WOD square. This includes retrieving equipment, water, or using the restroom.
Due to the severity of sweat and bacteria that can accumulate within the mask during exercise usage, we recommend wearing a disposable face mask or a daily washed and sanitized reusable mask.
If you need low cost face masks – please visit https://journeymasks.com/
CFM2 – Strength Gains
Suitcase Deadlift (4×10)
KB swings with banded resistace
Weighted Box Jumps
Goal is to jump as high as tou can and land sofetly
KB Bentover Rows (3×12)
Banded Rev. Hypers (3×12)
Weighted Good Mornings (3×12)
Announcements
As per Ohio state guidelines, we will be requiring all athletes to wear masks.
Please wear your mask upon entering the facility.
Please wear your mask inside the building unless you are exercising.
You may remove your mask once you are inside your WOD square.
We kindly ask that you put your mask on before exiting your WOD square. This includes retrieving equipment, water, or using the restroom.
Due to the severity of sweat and bacteria that can accumulate within the mask during exercise usage, we recommend wearing a disposable face mask or a daily washed and sanitized reusable mask.
If you need low cost face masks – please visit https://journeymasks.com/
CFM2 – M2 At Home
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
7 Burpees into Max Single Unders
(No Measure)
Bodyweight Pump
Metcon (No Measure)
EMOM x 6 MINUTES
10 Hand Release Push-ups + Max Shoulder Taps
(No Measure)
Sunday Sweat
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – :50 Moderate Pace Cardio Choice
MIN 2 – :50 Weighted Russian Twists
MIN 3 – :50 DB Renegade Row
MIN 4 – :50 Burpees
(Score is Reps)
NCMOBILITY
Warm-up (No Measure)
NCMOBILITY
Check out today’s NCMOBILITY from The Ready State!
