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“CFA Anywhere” WOD, October 10, 2024

“CFA Anywhere” – Thu, Oct 10

October 31 Miles Challenge – Day 10 (AMRAP – Reps)

🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!

🗓️ Dates: October 1 – October 31

🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive!* (You’ll be responsible for tallying your total as you go.)

💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!

*Score = Reps (1 Rep = 1 Mile)

Athletes Notes

SCORE = REPS (1 REP = 1 MILE)

Warm Up

2 Rounds
10 Front to Back Leg Swings (each)
10 Cat Cows
5 Thread the Needle (each)
5 Samson Lunges (each)

Athletes Notes

How to Approach Today: Easy Pace

*Move at a casual pace and use this as a recovery day. If you haven’t worked out hard this week, you can either go back and complete a different workout this week OR choose to “go hard” in this workout.

Bodyweight Metcon
Bodyweight: Baloo the Bear (Checkmark)

15 Minute AMRAP at easy pace
10 Box Jumps (24”/20”)
20 Glute Bridges
30 second Object Farmer Carry Hold or Pull up Bar Dead Hang
40 Flutter Kicks (total)

Score = Emoji, not keeping track of rounds/reps since this is easy pace!

Athletes Notes

Score

  • Score = Emoji, not keeping track of rounds/reps since this is easy pace!

Workout Strategy and Flow

  • AMAZING JOB THIS WEEK CREW. We have another Thursday workout that is intentionally written to be at an easy pace. If you haven’t done much this week, I encourage you to either flip back this week and complete one of the other M30 workouts or you can attack this workout at a more challenging pace

Demo Videos

Substitution

M30 Scaled

15 Minute AMRAP at easy pace
10 Step Up to Surface
15 Glute Bridges
30 second Knee Plank
20 Seated Toe Taps

Mayhem Moms

15 Minute AMRAP at easy pace
10 Modified Tuck Jump
20 Glute Bridges
30 second Dumbbell Farmers Carry Hold
40 Heel Taps (total)

Minimal Metcon
Minimal: Baloo the Bear (Checkmark)

15 Minute AMRAP at easy pace
10 Box Jumps (24”/20”)
20 Single Arm Dumbbell Swing (to eye level) (50/35) (10 left, then 10 right)
30 second Farmers Carry Hold (2×50/35)
40 Dumbbell Flutter Kicks (total)

Score = Emoji, not keeping track of rounds/reps since this is easy pace!

Athletes Notes

Score

  • Score = Emoji, not keeping track of rounds/reps since this is easy pace!

Workout Strategy and Flow

  • AMAZING JOB THIS WEEK CREW. We have another Thursday workout that is intentionally written to be at an easy pace. If you haven’t done much this week, I encourage you to either flip back this week and complete one of the other M30 workouts or you can attack this workout at a more challenging pace

Demo Videos

Substitution

  • If you don’t have access to a box, complete as Tuck Jumps or Modified Tuck Jump
  • If you need to scale the flutter kicks to no weight, please do so!!!

Mayhem Moms

15 Minute AMRAP at easy pace
10 Modified Tuck Jump
20 Single Arm Dumbbell Swing (to eye level) (10 left, then 10 right)
30 second Dumbbell Farmers Carry Hold
40 Heel Taps (total)

Longer Cool Down

1:00 Pancake Stretch
1:00 Lunge to Elbow with Rotation (right)
1:00 Lunge to Elbow with Rotation (left)
1:00 Downward to Upward Dog Transitions
1:00 Bottom of the Squat Hold
1:00 Pancake Stretch

Athletes Notes