wodify-daily
Session 15

Announcements

Vote Now – For How Many Meters We All Must Row In September.

Vote via our Private Facebook Group
Community Event: Styx Brunch on 9/7 at 12:30pm! Be there or be square!

CFM2 – Strength Gains

Back Squat Warm Up

3 Rounds of

15 Seconds of Hallow Body Hold

15 Seconds of High Knees

15 Seconds of Squat Jumps

15 Seconds of 10lb Plate Ground to Overhead

15 Seconds of 10lb Plate Squat Punches Hold Squat The Full 15 Seconds Squat Movements

Mobility

1:00 R & L Lax Ball Glute Smash

1:00 Active Spidermans

Barbell Warmup

10 Deadlifts

10 Back Squats

Focus on bracing mid-line/core, and keeping eyes & chest up coming out of the bottom of the squat. We are looking for speed coming out of the hole.

Back Squat (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

Back Rack Lunge (4 x 12 (6R/6L) *Heavy as possible)

Perform Walking Back Rack Lunges

After each set:

DB Renegade Rows 4 x 16 Reps (8R/8L)

GHD Hip Extension (3 x 15 (Barbell Back Racked Accross Shoulde Blade))

Cool Down:

Slow Bike 800m

Foam Roll Glutes, Quads, Hips

Most popular posts in this category
wodify-daily
CFM2 - Free Trial Community ClassDeadlift (Wendler Week 2)3 @ 70% 3 @ 80% 3+ @ 90%Roy (Time)5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24"/20" 25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25,...
read more
wodify-daily
CFM2 - Free Trial Community ClassPush Press (Wendler Week 2)3 @ 70% 3 @ 80% 3+ @ 90%Metcon (Time)5 RFT 10 Power Cleans (135/95) 10 Burpees
read more
wodify-daily
CFM2 - M2-60WOD Demo Video: https://player.vimeo.com/video/400628279?app_id=122963 WOD Explanation & Scaling: **HIGHLIGHTS** *Athlete Goal* → Consistent high effort through each EMOM. The goal is to keep completing each minute with the prescribed rep numbers as they build. The goal is to...
read more
Imagine yourself in just 25 days from now. You could be 10 lbs lighter,stronger, full of energy, and feeling great about yourself.
YES! I am ready to start burning massive amounts of body fat, and building strong lean muscle! START HERE | SELECT YOUR FITNESS GOAL
^^^ Trusted by over 1,000 men & women
from our Findlay community.
Risk Free - 100% Satisfaction Guaranteed
Cart
Close