Month: August 2021

Skill
EMOM for 10 minutes
1 squat clean with pause at the knees

Spend ten minutes working up to a heavy single squat clean with a pause at the knees. The pause is meant to force control and good positioning as you pull from the floor as well as making the explosiveness from your hips even more important. You may find that you can’t lift as much with the pause involved but it’s great technique work!

Workout of the Day
AMRAP in 10 minutes
7 kettlebell swings
4 squat cleans

Lighten your barbell after today’s skill work for more squat cleans in the workout. Choose a weight here that feels manageable for quick singles or small sets. Singles will likely be the smartest way to go during the workout since they are being paired with kettlebell swings. The kettlebell swings should be unbroken throughout the whole workout so make sure to choose a weight that makes this possible! Finding a good pace and moving well will pay off in a workout like this!

standard: 115/85 lb, 24/16 kg
rx: 135/95 lb, 28/20 kg
sport: 155/105 lb, 32/24 kg
overachiever: 185/125 lb, 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the swings and a barbell, dumbbell or kettlebell for the squat cleans. If you’re using a dumbbell or kettlebell for the squat cleans you can hold your weight with both hands, standing in a squat stance and tapping your weight between your feet before catching it in a squat in a goblet position. If your weight is light you may want to bump the reps up here to 6 or 8 so that you don’t feel like you are getting back to the swings too quickly. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
Tabata kipping pull-ups

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every twenty seconds rather than any pull-ups.

Workout of the Day
5 rounds with one minute one each station
push-ups
jumping alternating lunges
sit-ups
rest

We’re taking a break from the barbell today and tackling an all bodyweight workout. You’ll just need an ab mat for the sit-ups and that’s it! You’ll have five rounds of one minute at each station to work your way through as many reps as possible of push-ups, jumping lunges and sit-ups. You’ll get one minute of rest at the end of each round. As always focus on quality over quantity when it comes to push-ups. You want to feel like your whole body is moving up and down as one unit, tapping your torso to the ground and pressing all the way out at the top. Grab a box if needed to make things a little easier than strict push-ups from your toes or push-ups from your knees are also a great option. If jumping lunges are a struggle give normal walking lunges a try instead. Your score today will be total reps at the end of twenty minutes.

standard: box push-ups, walking lunges
rx: strict push-ups, jumping lunges
sport: strict HSPU, jumping lunges
overachiever: strict HSPU w/vest, jumping lunges w/vest, sit-ups w/vest

CFD at home:
Today’s workout can be done as written and you won’t need any equipment for it! Check out the notes above for scaling options! See you on the leaderboard!

Skill
EMOM for 10 minutes
[odd] 40s double unders
[even] 20s handstand hold

You’ll need a jumprope and a spot to hold a handstand for today’s skill work. In the odd minutes you’ll spend forty seconds working on double unders. if you still struggle with these you can think of it as skill work. Do your best to get a few good attempts in along with some relaxed singles. If you are comfortable with double unders try to get as many reps as you can in during each work period. The handstand hold will be in the opposite minute and can be up against a wall, out in free space or even just give one wall walk a try if you’re not quite ready to kick up in to a handstand hold.

Workout of the Day
AMRAP in 12 minutes
15 front squats
10 burpees
5 strict press

You’ll just need a barbell for today’s workout. Make sure to choose your weight today based on the strict press. Start with something there that will allow for five unbroken reps. This will mean that your front squats will be somewhat light which will definitely not be a bad thing as you make your way through this workout 🙂 Your score today will be total rounds plus any extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a kettlebell or dumbbell you can do goblet squats instead of front squats and then switch arms each round for the strict press to keep things as even as possible. The burpees will be in place. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
3 hang power cleans

You’ll have ten chances to complete three hang power cleans in a row every minute on the minute. Spend some time practicing cycling the barbell here before things get too heavy. Being able to move smoothly between reps will pay off when it comes to getting some weight on your bar. Give hook grip a try from the start as that will give you the strongest grip to pull from. Even though we aren’t squat cleaning you’ll still want to make sure you are dropping under the bar and landing with your hips back, chest upright and elbows high.

Workout of the Day
AMRAP in 10 minutes
one arm alternating dumbbell snatch*

*6 box jumps EMOM

Your goal for today’s workout will be to complete as many alternating dumbbell snatches as possible in ten minutes. However, each minute will start with six box jumps. Once you finish those reps you can make your way to your dumbbell and get started working away on reps there. You’ll continue in this way nine more times until you’ve done ten sets of box jumps and however many snatches you can manage to complete. Choose a box that you can jump to somewhat easily when you are fatigued. You’ll want to guarantee at least thirty seconds of work with your dumbbell in every minute so find a shorter box if needed or plan on doing step ups if needed. Your score for today will be your total dumbbell snatch reps.

standard: step ups, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″, 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You can use either weight for the snatches in today’s workout. If you don’t have a box for the box jumps you can either find something that would work for step ups, find something to jump over rather than on to or choose to do six broad jumps instead. You’ll complete your six reps of whatever you choose at the start of each minute and then move on to complete as many snatches as you can during the remaining time of each minute. Your score for today will be your total dumbbell or kettlebell snatch reps. See you on the leaderboard!

Workout of the Day
EMOM for 21 minutes
(1’s) straight set of pull-ups
(2’s) 3 TnG power cleans
(3’s) 3 push jerks

We’re keeping the pace slower again today due to the smoke and spending more time on some skills! We’ll be on a twenty one minute EMOM clock today switching between three different skills. On the first minutes you can choose between a straight set of either strict or kipping pull-ups using a band if needed. In the second minute you will perform a short set of three TnG cleans. In the third minute power clean your weight and knock out three push jerks. Plan to start at a manageable load for the lifting and add weight as you go if things are feeling good. You can also choose one weight that is a bit heavier than you might use in a workout and carry that across for all seven sets. Your score for today will be your total reps of pull-ups and your max load for the two lifting pieces.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell for the lifting portion of the EMOM you may want to bump the numbers up to account for using a lighter weight than you might if you had a barbell in your hands. Somewhere between 8-12 reps of alternating power cleans would be good and then 4-6 push jerks on each arm in the minute for the push jerks. If you have a spot for pull-ups or ring rows you can use it for the pull-up portion of this workout. If you don’t you can switch that minute out for a straight set of bench dips, plank drags, bent over rows or strict push ups (only if you missed Saturday). Whatever you choose for today make sure that you have some amount of recovery time in each minute. Your score will be your total reps for the pull-up skill or whatever movement you replace it with and your total reps of both the cleans and jerks. See you on the leaderboard!

Workout of the Day
EMOM for 20 minutes
[odd] straight set of SHSPU, strict push-ups or strict double dumbbell press
[even] 1 squat clean + 2 front squats

We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between two different skills. On the odd minutes you can choose between a straight set of either strict handstand push-ups, strict push-ups or strict press with two dumbbells. If there are enough barbells for you to have two, the strict press could also be done with a separate barbell from the squat clean. Choose whichever skill you want to work on today for these minutes and complete one unbroken set each time. For the even minutes you will complete one squat clean and two front squats. Plan to start at a manageable weight and add weight as you go if things are feeling good. You can also choose one weight that is a bit heavier than you might use in a workout and carry that across for all ten sets. Your score for today will be your total reps from the pressing work and your heaviest weight for the lift.

CFD at home:
For today’s workout you’ll need a barbell, kettlebell or dumbbell. For the odd minutes of the workout you can choose between a straight set of strict handstand push-ups, push ups or a strict press. If you have a dumbbell or kettlebell for the strict press you can split the work up by alternating arms every other minute. Try to do the same amount of work with each arm if you can. If you are without a barbell at home we’ll switch up the even minute work just a bit. Rather than doing a squat clean, hold the weight in a goblet position and complete 8-12 goblet squats. Choose a number that feels challenging but repeatable here. If you want to leave the weight out of the workout today you could also choose to do 15-20 jumping squats instead of goblet squats. Whatever skill you choose make sure you have some recovery time in each minute. Your score will be the total number of reps you complete of each movement at the end of the twenty minutes. See you on the leaderboard!

Workout of the Day
EMOM for 20 minutes
[odd] straight set of SHSPU, strict push-ups or strict dumbbell press
[even] 1 squat clean + 2 front squats

We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between two different skills. On the odd minutes you can choose between a straight set of either strict handstand push-ups, strict push-ups or strict press with two dumbbells. If there are enough barbells for you to have two, the strict press could also be done with a separate barbell from the squat clean. Choose whichever skill you want to work on today for these minutes and complete one unbroken set each time. For the even minutes you will complete one squat clean and two front squats. Plan to start at a manageable weight and add weight as you go if things are feeling good. You can also choose one weight that is a bit heavier than you might use in a workout and carry that across for all ten sets. Your score for today will be your total reps from the pressing work and your heaviest weight for the lift.

CFD at home:
For today’s workout you’ll need a barbell, kettlebell or dumbbell. For the odd minutes of the workout you can choose between a straight set of strict handstand push-ups, push ups or a strict press. If you have a dumbbell or kettlebell for the strict press you can split the work up by alternating arms every other minute. Try to do the same amount of work with each arm if you can. If you are without a barbell at home we’ll switch up the even minute work just a bit. Rather than doing a squat clean, hold the weight in a goblet position and complete 8-12 goblet squats. Choose a number that feels challenging but repeatable here. If you want to leave the weight out of the workout today you could also choose to do 15-20 jumping squats instead of goblet squats. Whatever skill you choose make sure you have some recovery time in each minute. Your score will be the total number of reps you complete of each movement at the end of the twenty minutes. See you on the leaderboard!

Skill
Tabata Row or Bike for Calories

It’s your choice of a rower or bike today and you’ll be using it for the both the skill work and the workout! We’ll start out with some sprints on your machine of choice using the tabata clock. The goal here will be to push the pace during that twenty seconds of work and do your best to recover during the rest. Your score here will be total cals completed after eight rounds of work.

Workout of the Day
with a clock set for 20 minutes
2k row or 5k bike
then
500m uneven farmer carry
then
max meters on rower or bike

Your pace in the workout will be much different than the skill work. Unlike the tabata this will be all about finding a sustainable long term pace. You’ll start the workout with either 2,000 meters on the rower or 5,000 meters on the bike. Once you’re done there grab two weights of your choice and carry them all the way around the building. You will leave out one of the roll up doors in the same direction as the 400 meter track, make your way all the way around the building until you make it back to the same doors you left through. For the farmers carry the weights are up to you. Choosing something that you could carry at least 100 or so meters at a time without putting them down would be a good choice. Once you’re back from the farmers carry you’ll hop back on your bike or rower and complete as many meters as you can in the time remaining on the twenty minute clock! Your score today will be total meters so decide on your pace depending on how much time you have left when you return to the gym and finish strong!

Skill
EMOM for 10 minutes
1 slow pull power snatch + overhead squat

You’ll have ten chances to complete one slow pull power snatch and one overhead squat today over ten minutes. The slow pull is meant to force you to focus on a controlled pull from the floor. You’ll want your hips and chest to rise together as the bar moves from the floor to right above your knees. Once the bar passes your knees the bar can speed up as it comes up to meet your hips. Open your hips aggressively to send the bar overhead while pulling yourself slightly under the bar to catch it in a power position. Once you have steadied yourself you can complete an overhead squat. If the overhead squat position is a difficult one for you make sure to keep the bar light to account for that. If the overhead squat position is not a healthy position for your shoulders or hips you can skip that portion of today’s lift and just complete the slow pull power snatch!

Workout of the Day
AMRAP in 10 minutes
10-20-30-40…
deadlifts

200m run after every round

We’ve got ten minutes on the clock for today’s couplet of deadlifts and running. Load your bar up to a weight that feels manageable for sets of seven to ten even when you are tired. If at any point you are doing singles your bar is definitely too heavy. Every round of deadlifts will go up by ten reps and you’ll need to run two hundred meters to complete each round. Use the run as a bit of a break from the barbell but keep your pace up enough to not lose too much time there. If you can’t run grab a bike today rather than a rower as deadlifts and rowing are very similar and won’t make sense as a pairing in this case. Your score will be the last round of deadlifts you complete along with the run and any extra reps in the next round.

standard: 135/95 lb
rx: 185/125 lb
sport: 225/155 lb
overachiever: 275/185 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you will want to use a sumo stance with your feet set wider and then weight between your feet. If you have a place to run plan to find a distance that you can complete in 45 seconds or a minute. If you don’t have a place to run you can replace it with the same amount of time on a bike, 50-100 double or single unders or 30 lateral hops after every round. Your score will be the last round of deadlifts you complete along with the run and any extra reps in the next round. See you on the leaderboard!

Skill
10×3
strict pull-ups
1 wall walk after every set of pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times. The wall walk is a challenging handstand positioning skill. Whenever you finish your pull-ups make your way to a spot on the wall and start laying on your belly with your feet flat and touching the wall. Push your self up to your hands and start walking your feet up the wall while you walk your hands closer to the wall at the same time. Make sure to keep your body in a good position and don’t let your hips sink down towards the wall. Only walk yourself as high as you are able while keeping a quality body position and a controlled descent back to the ground.

Workout of the Day
AMRAP in 7 minutes
1-2-3-4-5-6 …
power clean
thruster

Today’s workout is a quick one so choose a weight that feels challenging but also keeps you moving fast. The thruster will be the more challenging of the two movements so this movement should be the deciding factor when loading up your bar. Make sure to spend some time going over thruster technique so that you are moving the bar in the most efficient way possible. Plan on the cleans being done in small sets or singles and hanging on to the bar for multiple reps on the thruster. If you have to resort to single squat clean thrusters at any point you have gone too heavy. Your score today will be the last round you complete of both movements plus any extra reps in the next round.

standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can do the workout as written but be prepared to get much further into the workout than if you were using a heavier barbell. You can alternate hands for each rep on the power cleans and then split the thrusters up however you would like between arms. Do your best to keep things even but it will probably make the most sense to choose one arm to use on each round and complete all the reps on one side and then switch arms for the next round. If you can use both hands on your dumbbell or kettlebell for the thruster and hold it in more of a front rack that is always an option as well. If your weight is too heavy give jumping squats a try but double the number in each set. Your score today will be the last round you complete of both movements plus any extra reps in the next round. See you on the leaderboard!