Month: July 2023

Workout of the Day
AMRAP in 20 minutes:
400 m run
10 thrusters
Rest one minute (on your own) after each round

Pick a very challenging weight on your thrusters. It should be heavy enough that doing ten reps unbroken is pretty much completely out of the question, but (barely) light enough that you aren’t just doing singles of squat clean thruster the whole time. Pay attention to your body and make sure that you’re ok with the heat before you head out on the run! It’s totally fine to substitute a machine for it.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
EMOM for 10 minutes:
Snatch

We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts.

Take this time to get a solid sense for what weights you can always hit, what weights you can get most of the time (but not always), and what weights are possible but a major challenge.

Workout of the Day
For time:
30/25 calories, then:
21-15-9
Box jump
Power snatch

15 minute time cap

In large classes, group two will start 3 minutes after group one. Be sure not to set the clock to stop at 15 minutes so that group two doesn’t have their timer cut out on them.

Use a power snatch weight light enough that you’re hitting quick sets of consistent reps throughout the workout. Try to hit the calories hard and fast enough that they don’t turn into a slog, but be sure you don’t go at such a sprint that your legs become useless for the rest of the workout.

standard: 20/12″, 55/45 lb
rx: 24/20″, 75/55 lb
sport: 24/20″, 95/65 lb
metcon: 6×1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
Clean and Jerk

We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts.

Take this time to get a solid sense for what weights you can always hit, what weights you can get most of the time (but not always), and what weights are possible but a major challenge.

Workout of the Day
For time:
60 wall balls
60 kettlebell swings
60 wall balls

15 minute time cap

This workout is a great example of the difference between simple and easy. If you have a few weights that you switch between on the kettlebell, use a heavier option today; the swings are meant to be challenging, and it’s ok if they break down into sets smaller than ten. Start with smaller sets on the wall balls so that you go into the kettlebell swings with some good energy. If you’ve still got gas in the tank after the swings, take a more aggressive pace on the second set of wall balls. Anyone who does the second set of 60 wall balls unbroken gets a high-five (to redeem, email team@cfdavis.com).

standard: 12/8 lb ball, 16/12 kg kettlebell
rx and sport: 20/14 lb ball, 32/24 kg kettlebell
metcon: 3×3:30 on, 0:30 off

Skill
Handstand practice for 8-10 minutes

Have some fun getting upside down! Any and all handstand skills are fair game today. Talk to your coach if you aren’t sure what you should be practicing!

Lauren hunter Birthday workout
For time:
800 m run
40 toes to bar
40 hang power cleans
40 front rack lunges

Time cap: 18 minutes

Happy Birthday, Lauren! Today’s workout has a few movements that Lauren’s a big fan of, so enjoy! Got a birthday coming up? Reach out to Alex to make some movement and format requests!

Scale the toes to bar, hang power cleans, and lunges so that you’re able to get at least 10-15 reps per minute even when tired. If you’re finding it prohibitively hot to run in the evening classes, feel free to grab a machine!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 2×7:00 on, 1:00 off

Skill
AMRAP in 10 minutes:
3 strict pull ups
30 second supine plank

Focus on the quality of your body position as you move back and forth between these two skills for ten minutes. A great goal on the strict pull ups is to maintain a hollow body the whole way through the movement. You can easily confirm the quality of that hollow body by glancing down at your toes as you do the pull up: if you’re able to see them the whole time, you’re probably in a solid position.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
400 m run, then max devil presses in the remaining time

Pick a run distance that takes between 1:30 and 2:30 to complete. Anything outside that range is going to leave you with either no time to do devil presses, or way too much time! Do your best to immediately start your first devil press when you get back inside, even if it means that the first few reps are slow. Record your total devil presses.

standard: 35/20 lb
rx: 50/35 lb
sport: double dumbbell, 45/30 lb
metcon: 4×3:00 on, 1:00 off

Skill
Strict Press
5-5-5-3-3-1-1

Take about ten or fifteen minutes to work up to a heavy single or one rep max on your strict press. Shoot for 60-75% on the sets of 5, 70-85% on the sets of 3, and 85-100% on the singles. Be very strict (ha!) about using only your arms on this movement; if your legs start to creep into it, it’ll throw your numbers off.

Workout of the Day
AMRAP in 13 minutes:
10-20-30-40-50… etc
Kettlebell snatch
Weighted step up
50 double unders after each round

Pick a relatively challenging jump rope volume to complete each round; the snatches and weighted step ups will escalate quickly, so the jump rope will be a good break from the kettlebell. Complete half of the KB snatches all on one arm before switching to the second arm to finish them out.

standard: 16/12 kg, 20/12 inches
rx: 24/16 kg, 24/20 inches
sport: 28/20 kg, 24/20 inches
metcon: 3×4:00 on, 0:30 off

Workout of the Day
AMRAP in 20 minutes:
5 pull ups (strict or kipping)
10 push ups
15 air squats

This one’s a classic! For most people, the push ups are the portion that slows down and becomes the most challenging. Feel free to take that challenge on, or scale them just a little bit more so that you can keep moving throughout the 20 minutes. The pull ups shouldn’t ever take more than about 30 seconds to complete.

standard & rx: as written
sport: bar muscle ups, strict handstand push ups, pistols
metcon: 4×4:00 on, 1:00 off

Workout of the Day
6 minutes of lateral burpees
1 minute of rest
6 minutes of clean and jerks
1 minute of rest
6 minutes of calories

Record your reps for each of the 3 movements individually. If you switch up the order that you do the movements in (because of partnering up to share equipment), be sure to record them in the order that they’re written above (burpee-C&J-calorie).

The main thing to focus on in this workout is relaxing into a mentally and physically sustainable pace. 6 minutes is a long time to spend on these movements, and you’ll have to actively make decisions to speed up or slow down several times throughout each interval. The goal is to have a relatively consistent cadence, rather than working in short bursts and then resting in between. That consistent cadence will be far more sustainable than the alternative.

This is not a sprint!

standard: 95/65
rx and sport: 135/95
metcon: 6×3:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
3 strict toes to bar
5 kipping toes to bar
15 second handstand hold (against the wall, or freestanding practice)

Try getting some toe-to-bar practice in today, even if it means scaling the target range of motion down to hip or knee height. Feel free to do a low wall walk for the handstand hold. Everyone will quickly diverge as far as where they are in the sequence, so just count off 15 seconds in your head instead of relying on the clock.

Go for quality instead of speed!

sport: 18 foot (3 mat-lengths) handstand walk instead of 15 second hold

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell snatches (right arm)
8 overhead lunges (right arm)
8 dumbbell snatches (left arm)
8 overhead lunges (left arm)

It will be easy to let the fatigue that you’re feeling in the right shoulder delay your decision to start the sets on your left; try to start just a little sooner than your instincts tell you to, and see if the change in arms refreshes your ability to complete reps.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (8-8-8-8 without resting or setting the dumbbell on the floor)
metcon: 4×2:30 on, 0:30 off

Skill
EMOM for 3 minutes:
Clean pull + power clean + squat clean
EMOM for 3 minutes:
Power clean + squat clean
EMOM for 3 minutes:
Squat clean

As the reps decrease and the skill sequences simplifies, add weight. Touch-and-go or dropping every rep for singles are both options, but stick with one once you’ve started it. The focus of these drill sequences is on establishing good power production and then letting that translate to the more complex movements in the sequence.

Workout of the Day
For time:
21-18-15-12-9-6-3
Kettlebell swing
Box jump over

15 minute time cap

Pick your Goldilocks kettlebell today: not too heavy, not too light. The box jump overs take a lot of energy, so we want to be sure that the kettlebell swings aren’t so easy that you’re spending your whole workout on the box.

standard: 16/12 kg, 20/12 inch box
rx: 28/20 kg, 24/20 inch box
sport: 32/24 kg, 24/20 inch box
metcon: 3×3:00 on, 1:00 off