Month: July 2021

Workout of the Day
4 rounds of 4 minutes on 1 minute off

200m farmer carry
then
row or bike for calories in remaining time

score is total calories

Pick your poison for today’s workout. It is up to you if you want to use a rower or bike to rack up calories for your score. You’ll have four rounds of four minutes to complete a 200m farmers carry and then as many calories as possible in the remaining time. Choose two weights to carry for the farmers carry that are just heavy enough to keep you from running with them. Do your best to walk (or shuffle haha) at a good pace to save your grip though!

CFD at home:
There are many different ways to go about today’s workout. If you have two weights at home you can map out something close to a two hundred for the farmers carry. If you have one weight you can still do a farmers carry and just switch hands whenever your grip gets tired. If you can’t get out somewhere for the farmers carry you can replace it with weighted step ups or unweighted step ups. You could also choose a large set of double unders. You’ll want to choose a set size for what you are replacing the farmers carry with that will take you about two minutes. If you don’t have access to a rower or bike for the calorie portion of the workout you can replace those with burpees! That will be the closest match for the feel of the workout and peoples scores at the gym. Have fun! Happy Sunday! See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
10-20-30-40…
front squats*
*400m run after every round

Choosing the right weight for yourself in today’s workout will make all the difference. You’ll have twenty minutes to work through large sets of front squats adding ten reps in every round. After each set of front squats you will complete the round by running 400 meters. Choose a weight that you could do ten in a row with. It doesn’t have to be an easy set of ten but If you go too heavy, this workout could end up feeling like a beat down. Plan to take the 400 at more of a recovery pace so that you can pick up your bar and get right back to squatting when you return to the gym.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/135 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will be doing goblet squats instead of front squats but you can follow the same rep scheme. If you don’t have a great place to run you can choose a rower or bike if you have access to those or something like 150 jumprope singles, 150 mountain climbers or 30 bodyweight step ups. Your score will be the last round you complete of the squats and the run or what you have replaced it with plus any additional squats in the next round. See you on the leaderboard!

Workout of the Day
7 rounds of 2 minutes on 1 minute off

20 alternating dumbbell hang clean & jerks
then
max reps box jumps in remaining time

Grab a dumbbell and a box that you are able to jump to for today’s workout. The dumbbell hang clean and jerks alternate hands every rep so spend some time practicing this transition before the workout starts. For the box jumps focus on landing softly on top of the box in a power position; chest up and in a partial squat. Box jumps can always be scaled to step ups or even something like bike calories if needed. Efficiency will pay off with both movements today so do your best to move fast but also move well! Score will be total jump reps.

standard: 35/20 lb, step-ups
rx: 50/35 lb, 24/20″
sport: 55/40 lb, 24/20″
overachiever: 65/45 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have something you can use for the box jumps you can jump over something like a packing box or cooler or give broad jumps a try! Step ups are also a great sub here too. Your score for today will be total jump reps. See you on the leaderboard!