Month: May 2020

At Home WOD

For time:

100 double unders
90 walking lunge steps
80 double unders
70 walking lunge steps
60 double unders
50 walking lunge steps
40 double unders
30 walking lunge steps
20 double unders
10 walking lunge steps

Workout Notes

Double unders and lunges today. Start your workout with one-hundred double unders followed by ninety lunge steps. Continue to alternate between movements, subtracting ten reps every set. There are a few ways to scale today’s workout. First consider scaling the number of double unders to a rep scheme that works for you. If you do not have a jump rope, sub in lateral hops, jumping jacks, box jumps, or mountain climbers. Scaling the number of lunges is also an option. Feel free to add weight if you are looking for a more difficult workout. Tune in at 6pm for Zoom class with Coach Jakob!

At Home WOD

AMRAP 20 minutes

400m run
then
max set of strict push-ups

Workout Notes

Think “Nicole” for today’s workout. Your workout will be scored by number of rounds and total push-ups completed. Other than that, it’s pretty straight-forward. Each round will start with a four-hundred meter run followed by a max set of push-ups. Feel free to choose whichever push-up style you would like. Go until you hit failure! No resting on the ground or in the top of a plank though. Coaches will be driving around Davis all day to make sure no one is cheating. Penalties for cheating include: washing Coach Alex A’s Prius, more push-ups, posting an embarrassing picture in the “CFD At Home” Facebook group, or singing fifteen seconds of your favorite song in the Saturday Zoom class. Run fast and get swole!

At Home WOD

10 rounds of 90 seconds on, 30 seconds off:

8 weighted step ups
6 push press
4 hang snatch

Workout Notes

Treat each round like an AMRAP today. Complete as many rounds as possible in each ninety second period. Try to choose one weight that you can use across all movements. Start with eight weighted step ups. Hold your weight however you would like but make sure to keep your chest tall. Follow that up with six push presses. No need to alternate, but distribute the work evenly between both arms. Drive up with your legs and finish with your weight locked out over head. Remember, once your legs are locked out, they stay locked out. Finally, finish with four hang snatches. Utilize a swing between your legs in-between reps. The movement is similar to a one-arm kettlebell swing. Make sure to start each round with eight weighted step ups regardless of where you finished in the previous round. Count your rounds and extra reps separately for your score today. Tune in at 12pm for zoom class with Coach Alex!

At Home WOD

For time:

20 overhead squat
35 power clean
50 box jumps
35 power cleans
20 overhead squats
35 power cleans
50 box jumps
35 power cleans
20 overhead squats

Workout Notes

Today you will need a weight and a box. Choose a weight that works for both overhead squats and power cleans. Also make sure it is a weight you are comfortable knocking out large set sizes. The most technical part of the workout will likely be the overhead squats. If you have a barbell, utilize a wide grip, keep your chest tall, and gaze forward throughout. If you have a dumbbell or a kettlebell, the overhead squats will be even more difficult. Consider scaling to goblet squats if those are giving you trouble. Attack the power cleans however you would like and move at a sustainable pace through the box jumps. In terms of scaling, think about the total number of reps per movement: sixty overhead squats, one-hundred box jumps, and one-hundred and forty power cleans. From there, think about the number of reps you would like to do and adjust the workout accordingly. Text your coach if you need any suggestions. See you all at 9am!

At Home WOD

For time:

10 rounds:
10 thrusters
20 sit-ups

Workout Notes

Today’s workout might remind you of 17.5 and should be a fun one! Ten rounds for time: ten thrusters and twenty sit-ups. Start each round with those thrusters. As usual, make sure to hit full depth on the squat portion of the and to lock out fully overhead. If you are using a single dumbbell or kettlebell, alternate arms however you see fit. Consider going a full round on each arm before switching (five rounds on each). Next, complete twenty sit-ups. Choose a pace on the sit-ups that you can maintain for ten rounds. Use the sit-ups to recover and push the thrusters. Concerned about the volume today? Scale the workout down to seven or eight rounds. Let your coach know if you have any questions. See you at 9am for Zoom class!

At Home WOD

For time:

63-54-45-36-27-18-9
mountain climbers
21-18-15-12-9-6-3
overhead walking lunge steps

Workout Notes

After heavy debate we decided to choose mountain climbers over thrusters for this rep scheme. You can thank us later for that! Start the workout with sixty-three mountain climbers followed by twenty-one overhead walking lunge steps. Continue to progress until you complete the last round of nine mountain climbers and three overhead walking lunge steps. Start each set of mountain climbers in high plank position, bring one knee towards your chest finishing each rep in runner’s position. Alternate back and forth quickly. Next, move on to the overhead walking lunge steps. Start with a snatch or clean and jerk to get your weight overhead. Lock out completely keeping your arm as vertical as possible. As you are lunging, aim to keep your chest tall and your steps smooth. Alternate arms however you would like, but shoot for equal work on each side. Let your coach know if you have any questions. See you all at 9am zoom!

At Home WOD

With a clock set for 21 minutes:

[1’s] V-ups
[2’s] double unders
[3’s] air squats

Workout Notes

Twenty-one minutes on the clock today. You will hit each exercise seven times and your score will be total reps. V-ups can be difficult to maintain for such a a long period of time. Prioritize getting your upper body and legs off the ground simultaneously. Your butt should be the only thing in contact with the floor at the top of your V-up. If you begin to fatigue or hit failure, consider switching to tuck-ups or another core exercise. Next, move on to double unders. Shoot to start with a large set! A few other options include: box jumps, lateral hops, or jumping jacks. If you have a rower or an assault bike, feel free to use it during this minute. Finally, finish with one minute of air squats. Add weight if you want! Plan rest strategically and pace accordingly. See you all at 9am for zoom class with Kirsten and Matt!

At Home WOD

For time:

1 mile run
100 alternating devil press

Workout Notes

Today’s workout might look simple at first glance, but be prepared for a grind. Start your workout with a one-mile run. Push yourself, but maintain a pace that allows you to start the devil presses immediately upon return. If you are looking for a substitute, go for 1600-2000 meters of rowing or 4000-5000 meters on an assault bike. A “regular” bike ride would be a great start to this workout too. An alternating devil press is essentially a burpee + a ground to overhead movement. Start with a burpee keeping one hand on your piece of equipment. Once you stand up from your burpee, finish with what is essentially a snatch. Get creative to find a weight that works for you. A dumbbell, kettlebell or plate are all good options. Switch hands and repeat for one-hundred reps. Looking for a scaling option? Ditch the weight and knock out one hundred burpees instead. Remember to join the 6pm zoom class with Coach Jakob!

At Home WOD

For time:

50 push-ups
35 box jumps
20 push-ups
35 box jumps
50 push-ups

Workout Notes

Today’s workout is a great quarantine test! It is time to put your improved push-up strength to use. Consider the total work prescribed when deciding how to attack this workout. In total you will complete one hundred and twenty push-ups and seventy box jumps. Break up the push-ups often to minimize rest. Avoid failure if possible. Push ups in any form work today. Don’t be afraid to start with a more difficult version of push-ups than you are used to, but be willing to scale if you hit failure. Use a box or something sturdy such as a bench, stair, ledge, etc. for the box jumps. Some other options include squat jumps or broad jumps if you do not have a safe spot for box jumps. If you’re looking for some workout buddies, tune into zoom class at 12pm with Alex H!

At Home WOD

5 rounds for time:

400m run
30 sumo deadlift high pulls
20 burpees

Workout Notes

Today’s workout is a time priority triplet. Map out your quarter-mile track and get going! You should have this route dialed by now (you might even have multiple). Once you come back from the run, get right onto your piece of equipment and start banging out those sumo deadlift high pulls. Start with your stance outside your shoulders, drive your piece of equipment straight up to collarbone height with a narrow grip. Keep your elbows high, avoid overextending your lower back, and keep your ribs tucked down. Finish each round with twenty burpees. Don’t be afraid to push the pace! Use the first part of your run as recovery if need be. Consider cutting the workout down to three or four rounds if you are looking for a scaling option. Let your coaches know if you have any questions and don’t forget to tune into the 12pm zoom class with coach Alex H.