Month: January 2022

Workout of the Day
12x45s
2 strict press or straight set of strict HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 2 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go.

Workout of the Day
AMRAP in 20 minutes
200m run
21 push ups
12 kettlebell swings

You’ll just need a kettlebell for this fairly simple twenty minute triplet. The sticking point for most will be the push-ups. Work through these in quick small sets and hold yourself to a high standard to keep this movement strict. You can work from your knees, toes or with your hands on a box. Make sure to move through the full range of motion by making quick contact with the floor and pressing to full lockout at the top of each rep. A workout like this would be a great time to bump the kettlebell weight up a bit if that’s something you’ve been thinking of doing. Use the run as a bit of recovery so that you are ready for the next set of push-ups when you get back into the gym. Your score today will be total rounds plus any extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
If you have a kettlebell at home you can use it today. If you only have a dumbbell you can either use it for swings or switch the movement up for alternating hang cleans or hang snatches in their place. The only other thing to adjust will be the run if you don’t have a good place for this. You could choose two options here. One would be to cut the run and leave the swings and push-ups as is but decrease the AMRAP to 10 minutes instead of 20. If you want to keep the twenty minutes on the clock you’ll want to replace the run with something else. Any simple movement that would take about one minute would be a good option: 40-50 double or single unders, 12-15 broad jumps or 50 lateral hops would all be good options in place of the 200 meter run. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
4 rounds of the following (24 minutes total)

AMRAP in 2 minutes of
10 box jumps + 6 power snatch
1 minute of rest
AMRAP in 2 minutes of
10 box jumps + 6 front rack walking lunge steps
1 minute of rest

You’ll need a box and a barbell for today’s workout. You’ll be using your barbell for two different movements: power snatches and front rack walking lunges. Make sure you choose a weight that is usable for both of these. You’ll want to be able to hang on to the bar for each set of six unbroken when the workout starts for both the lunges and the snatches. Spend some time before the workout starts practicing touch and go power snatches and make sure to give a set of 6 lunges in a row a try as well. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps.

standard: step-ups, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 115/85 lb
overachiever: 24/20″, 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You will also need something to use for the box jumps. You can choose to either find something to use for step ups and switch the box jumps out or find something to jump over for the box jumps. Something like a small packing box, a cooler or a bench would work here. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps. See you on the leaderboard!

Skill
14x45s
7 air squats
+ straight set of kipping toe-to-bar

Today’s skill work will fly by so make sure to plan for a quick transition from the air squats to the bar for your toes to bar reps. Toes to bar can always be scaled by decreasing the height of your toes in the front part of your swing or practicing knees to chest or even just a kipping swing! Find a variation that gets you some good kipping cadence practice while also working on strength. If kipping isn’t your thing try strict knees to chest or toes to bar! If you are close to other athletes or further inside the gym make sure to keep your mask on for the skill work today.

Workout of the Day
AMRAP in 12 minutes
1 power clean
1 hang power clean
1 front squat
6 lateral burpees

You’ll just need a barbell for today’s workout. The weight on your bar does not have to be light today but you should be able to complete at least the hang power clean and the front squat without putting the bar down. You can complete the first power clean as either a single or linked together with the hang power clean as well before hanging on to the bar for the front squat. The 6 burpees will be there to break up the bar work so find a pace there that feels manageable and doesn’t tax you too much for the next round. The scale this workout skip the lateral jump over the barbell and keep the weight light. Do your best to keep moving and rack up those rounds!

standard: 115/85 lb
rx: 155/105 lb
sport: 165/115 lb
overachiever: 185/125 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 want to adjust the reps a bit from what is written for the workout. Just doing two reps of each weighted movement would be great for anyone with a medium to heavy weight at home. If you have a particularly light dumbbell or kettlebell you may want to complete 4 reps of each movement or even something like 2 alternating power cleans, 2 alternating hang power cleans and then 4 front squats would make sense! The burpees should be there to break up the work with your weight so you don’t want to feel like you’re getting to the burpees too quickly in each round. If you want to leave the weight out of the workout completely try a twelve minute AMRAP of 2 broad jumps, 4 air squats and 6 burpees! Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
3 rounds for time
400m run
50 weighted step overs

Today’s workout is a three round couplet with short runs and a high volume of weighted step overs. We have a total of one-hundred and fifty step overs which shouldn’t be taken lightly. Use a weight you are comfortable holding on to for very large sets and a box height you are comfortable with as well. If you find yourself needing to rest for long periods of time between sets you may have gone too heavy. To scale this workout you can leave the weight out of the steps ups, cut the run distance and the step up volume in each round or leave the numbers as is and cut one full round off. Your score for this workout will be the total time it takes you to complete three rounds.

standard: 35/20 lb, 20/16″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
You’ll need something to step up on to, a dumbbell or a kettlebell and a place to run today. If you don’t have a surface to use for step ups you can switch that movement to weighted or unweighted lunges. Feel free to leave your weight out of the workout completely today if you prefer! If you can’t run for any reason switch the 400m runs out for another movement that will take about 90 seconds to two minutes. Something like 20 burpees, 30 broad jumps,100 double unders or 150 mountain climbers would all be great options. Your score for this workout will be the total time it takes you to complete all three rounds. See you on the leaderboard!

Workout of the Day
3 rounds of 5 minutes on 2 minutes off

50 wall ball shots
then
max reps of alternating dumbbell power cleans

You’ll need a medicine ball and a dumbbell for today’s workout. You’ll have three chances to first make your way through a LARGE set of wall ball shots and then move onto completing as many reps as possible of alternating dumbbell power cleans. To scale this workout you will want to consider the 50 wall balls that come before the dumbbell cleans. You will want to make sure you can get through these reps with time to spare with the dumbbell. If you are worried about the total volume of the wall balls you can adjust the number to something that seems more do able for three rounds. Your score for this workout will be the total dumbbell power cleans you complete at the end of the 3 rounds.

standard: 14/10 lb, 35/20 lb
rx: 20/14 lb, 50/35 lb
sport: 20/14 lb, 50/35 lb
overachiever: 20/14 lb, 50/35 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the power cleans. If you have a medicine ball you will need it today and if not you can use your dumbbell or kettlebell or no weight for the 50 buy in reps. Without a medicine ball you can choose between 50 thrusters at the start of each work period, 50 goblet squats or 50 jumping squats with no weight. After your squat reps you’ll work through as many reps as possible of either dumbbell or kettlebell power cleans alternating hands for every rep. Your score for this workout will be the total dumbbell power cleans you complete at the end of the 3 rounds. See you on the leaderboard!

Skill
Front Squat
Working from the floor or a rack
5×2 w/dead stop in bottom of squat

You can choose to work from a rack or the floor for today’s strength work. We have eight squat racks on the main floor. Depending on class sizes and if you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. We’ll keep masks on for those who are using spots further inside the gym or if you are getting closer to people than usual. If you would prefer to work alone you can do these squats working from the floor and clean the bar to your shoulders before completing two front squats with a pause in the bottom of each one. It’s been awhile since we’ve been able to pair up and share barbells so plan to add weight as you go and see where you’re at! If you’re pushing the weight and not sure you’ll make all three lifts make sure to take an extra step back from the rack so that there is plenty of room to ditch the bar. You won’t be on a clock today so it’s up to you how fast you make it through these sets. If you’re planning to go light you may end up with time for a few extra sets!

Workout of the Day
5 rounds of 2 minutes on 1 minute off
9 box jumps
6 push press

Each work period today will be two minutes long. Two minutes will go by fast and you’ll have one minute of rest after each work period so do your best to move fast and push the pace! Choose a weight for your barbell that allows you to complete all six push press unbroken through most of the workout. If you are having to break up the barbell reps and rest for too long you have gone too heavy. Your score at the end of the five rounds will be total rounds plus any extra reps.

standard:step-ups, 95/65 lb
rx:24/20″, 115/85 lb
sport:24/20″, 135/95 lb
overachiever:24/20″, 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. if you are working with a dumbbell or kettlebell it will be up to you to break up the push press reps as evenly as possible between each arm. If you don’t have a box for either box jumps or step ups you can either do broad jumps or find something small that you can jump over like a small packing box, cooler or bench. Your score at the end of the five rounds will be total rounds plus any extra reps. See you on the leaderboard!

Skill
10x30s
straight set of kipping pull-ups

You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. 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 thirty seconds rather than any pull-ups.

Workout of the Day
7 rounds with one minute at each station
lateral burpees
front rack walking lunge steps
sumo deadlift high pulls

You’ll just need a light barbell for today’s workout. The Rx weight might look doable for many of you but don’t let that stop you from considering if the weight choice is right for you today and what the intended stimulus of the workout is. Your barbell should be light enough to hang on to for the majority of the minute for lunges and for large unbroken sets for the sumo deadlift high pulls. There is no rest minute in the workout today so budget your energy throughout the twenty one minutes and take rest when you need it. Your score will be all the reps you complete after seven rounds at each of the three stations.

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 are using a dumbbell or kettlebell you can either do burpees in place or jump over your weight after each rep. Your lunges will be more of a goblet style lunge with a dumbbell or kettlebell and you can use your weight for the sumo deadlift high pulls as well! Your score will be all the reps you complete after seven rounds at each of the three stations. See you on the leaderboard!

Skill
10×1 Wall Walk or 10×1 Kick up to handstand

Spend some time practicing either wall walks today or handstands. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you kick up or walk up into a handstand. For the wall walks you can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical. If you are comfortable with wall walks and want to bump up the difficulty you can try doing 2-3 wall walks in a row with rest between each set or on an EMOM timer. If you want to practice kicking up in to a handstand you can hold each one for as long as you want with rest between.

Workout of the Day
AMRAP in 20 minutes
20 sit-ups
12 push-ups
4 power cleans

We have twenty minutes on the clock with a fairly straight forward workout today. The first two movements should be approached at a manageable pace so that you feel ready when you step up to your barbell in each round. The weight on your bar today should be challenging. Plan for a weight that requires all single reps that are difficult but guaranteed even when you are tired. Make sure to try a few reps before the workout starts so that you don’t end up with a bar that is too heavy or too light. Your score at the end of the twenty minutes will be total rounds plus extra reps.

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb, 10 toe-to-bar, 6 SHSPU
overachiever: 225/155 lb, , 10 toe-to-bar, 6 SHSPU

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will want to bump the rep count up a bit to make up for not being able to use a heavy barbell. Something like 12 or 14 alternating dumbbell or kettlebell power cleans would be a good option for each round. Your score at the end of the twenty minutes will be total rounds plus extra reps. See you on the leaderboard!

Skill
15x30s
1 squat clean

We’ll be working on a thirty second clock today for fifteen rounds completing one squat clean in every thirty seconds. With such a short interval you’ll want to plan any weight jumps to be quick and easy. Consider starting at a heavier weight than you usually do and then either making a few small weight jumps or just stay at one weight the whole time that is heavier than what you might use in a workout.

Workout of the Day
AMRAP in 12 minutes
20 alternating dumbbell snatch
2 squat clean thrusters

We’re transitioning from squat cleans in the skill work to squat clean thrusters for the workout. The squat clean thruster will be more difficult than a squat clean because you’ll be pressing the bar out over head as you come out of each squat clean. Plan accordingly when deciding on weight. You’ll only be doing two in each round so it’s totally ok for the weight to be a challenge. However make sure you can guarantee each rep without any misses even if it is heavy. Whatever dumbbell weight you are used to is a good choice for the dumbbell snatches today. Your score will be total rounds plus extra reps at the end of twelve minutes.

standard: 35/20 lb, 135/95 lb
rx: 50/35 lb, 165/115 lb
sport: 65/45 lb, 185/125 lb
overachiever: 75/55 lb, 205/145 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the snatches and then either a barbell or your dumbbell or kettlebell for the squat clean thrusters. If you don’t have a heavier weight or a barbell to use for the second movement you will want to adjust the rep count from two up to something like 8-12 squat clean thruster reps. Choose a number that you can split in half and then complete one half of the reps using one arm and then the other half of the reps using the other arm. Your score will be total rounds plus extra reps at the end of twelve minutes. See you on the leaderboard!

Skill
EMOM for 10 minutes
3 TnG power snatch

You’ll have ten minutes to work up in weight completing three power snatches every minute. This would be a great time to practice touch and go reps at weights that are slightly heavier than you might do in a workout. Practice a smooth transition from rep to rep and don’t forget to punch those arms out fast overhead and drop under the bar for each rep!

Workout of the Day
7 rounds of 30 seconds at each station
double unders
rest
kettlebell swings
rest

We’ll be on a thirty second interval clock today of work and rest for max reps of both double unders and kettlebell swings. With the rest built in after each work period do your best to work for as much of the thirty seconds as possible rather than stopping at a specific number every round. If you are still working on double unders use each work period to get in a few good attempts. Even one double under in each round would be a win if this is a new skill for you! Choose a kettlebell you are pretty comfortable with and that you feel like you could complete either one big set with or two smaller sets with quick rest during the thirty second work period. Your score at the end of seven rounds at each station will be all your double unders plus kettlebell swings for one big number.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell and if you have a jump rope you’ll need that as well. If you’re working with a dumbbell you can either use it for dumbbell swings or switch the swings out for alternating hang cleans if you prefer. If you don’t have a jump rope you can either do mountain climbers or lateral hops in their place. Your score today will be total reps after seven rounds at each station. See you on the leaderboard!