Community Fitness Davis

Find your fittest self

Month: March 2025

  • March 21, 2025

    March 21, 2025

    Skill

    5 rounds:
    1 minute of calories
    15 seconds of rest
    1 minute of plank or rest
    15 seconds of rest

    We’re bumping up the time domain of the hard effort on the machine from 45 seconds to a minute each round, but you only need to do 5 rounds this week instead of 6. Try to hold close to the same pace as last week. If you were pushing to your limit last week, you may have to drop the power output by 5-10% for this.

    Record total calories.

    Workout of the Day

    AMRAP in 15 minutes:
    20 lunges
    15 Russian kettlebell swings
    10 burpee box jumps

    You’ll likely already be pretty tired from the skill work if you pushed hard on it, so consider dialing back the intensity on this workout and taking it at a conversational pace. If you didn’t go too crazy on the skill work, feel free to push it! Go heavier on the Russian swings than you would on full range of motion swings, and stay focused and precise on landing each burpee box jump as your legs tire out.

    standard: 20/12 inch box, 16/12 kg KB
    rx: 24/20 inch box, 28/20 kg KB
    sport: 24/20 inch box, 32/24 kg KB
    metcon: 3×4:00 on, 1:00 off

  • March 20, 2025

    March 20, 2025

    Skill

    5 rounds:
    1 minute supine plank on the boxes
    Max L-hang or tuck hang from the bar

    Rest about 90 seconds between rounds.

    Try doing the supine planks with a slightly heavier weight on the hips than you did two weeks ago; you might surprise yourself with what you can hold!

    For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. If you need to make it a little tougher, add a 15, 25, or 35 pound plate to your hips. For the L-hang or tuck hang, keep your knees above the height of your hips and extend your legs to a degree that lets you hold for about 10-20 seconds.

    Workout of the Day

    AMRAP in 8 minutes:
    40 crossovers
    12 push jerks

    Both movements in this AMRAP are tough ones, so be mindful about your scaling today. Modify the jump rope volume and difficult to something that you can finish in 45 seconds or less each round. Scale the push jerk weight so that you can always complete the 12 reps in 3 or fewer sets.

    standard: 85/55
    rx: 115/85
    sport: 135/95
    metcon: 8×0:50 on, 0:10 off

  • March 19, 2025

    March 19, 2025

    Skill

    Front squat
    3 sets of 10 reps

    Try to use the same weight as two weeks ago, or about 65% of your max. Rest 2-3 minutes between sets, and don’t go so heavy that you start losing good positioning at the tail end of your 10 reps.

    Workout of the Day

    For time:
    10-20-30-40
    Medicine ball sit ups
    Wall balls

    15 minute time cap

    Pick a medicine ball that lets you hang on to quick sets of 5-10 reps on the wall balls. Using the ball on the sit ups will keep your shoulders in a pretty fatigued state, so don’t expect to feel quite as strong on your wall balls. If you’re looking for an extra challenge, check out the rep scheme in the sport option!

    standard: 12/8
    rx: 20/14
    sport: 20/14, rep scheme: 10-20-30-40-50
    Metcon: 4×2:00 on, 0:30 off

    skillcon

    AMRAP in 5 minutes
    7 toes to bar
    7 push ups
    rest 2 minutes
    AMRAP in 5 minutes
    7 deadlifts 185/125 lb.
    7 hang power cleans 185/125 lb.
    rest 2 minutes
    AMRAP in 5 minutes
    double DB devil press 40/25 lb.

  • March 18, 2025

    Skill

    7 sets of:
    3 strict ring dips
    Max set of strict pull ups

    Rest about 90 seconds between sets.

    Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups, and try to get a few more than the last time you did this version (Tuesday, Feb 25th).

    Workout of the Day

    4 rounds:
    1 minute plank hold
    1 minute of alternating dumbbell hang power snatch
    1 minute of calories
    1 minute of rest

    Do your best to hold for the full minute on the plank each round before getting right into the hang power snatches. This is a great chance to practice smoothly switching hands on the way down with the dumbbell. Add up all of your dumbbell snatches and calories at the end of the workout.

    standard: 35/20
    rx and sport: 50/35

  • March 17, 2025

    Skill

    EMOM for 10 minutes:
    Slow pull clean high pull
    Slow pull power clean
    Split jerk

    We’re adding a split jerk to the mix to round out this barbell complex. Keep the weight manageable (65-75%) and focus on precise timing.

    Workout of the Day

    AMRAP in 8 minutes:
    60 drag rope single unders
    10 deadlifts

    Choose a barbell that lets you complete the 10 deadlifts in no more than 2 steady sets without ever losing good form. Scale the jump rope volume so that you’re finishing in 40 seconds or less each round. This is a short workout, so focus on quick transitions and precise movement.

    standard: 135/95
    rx: 185/135
    sport: 205/145
    metcon: 4×1:40 on, 0:20 off

  • March 16, 2025

    Workout of the Day

    5 rounds:
    90 seconds of box jumps
    90 seconds of air squats
    90 seconds of calories

    At the start of every 90 second interval, complete 20 Russian twists with a plate.

    Add up all of your box jump, squats, and calories at the end of the workout. Settle into a pace that you can sustain across the whole 22 minutes and 30 second duration.

    standard: 20/12 inch box, 10/5 pound plate
    rx: 24/20 inch box, 15/10 pound plate
    sport: 24/20 inch box, 25/15 pound plate
    metcon: 5×3:00 on, 1:30 off

  • March 15, 2025

    Workout of the Day

    4 rounds for time:
    400 meter run
    12 hang squat cleans

    18 minute time cap

    If you did Monday’s workout, then consider using the same weight today; it should be a tough weight for a hang squat clean, and it’s ok if you need to break up the 12 reps into 3 or 4 sets by the end of the workout. Keep a steady pace on the run!

    standard: 95/65
    rx: 135/95
    sport: 155/105
    metcon: 4×3:00 on, 1:00 off

  • March 14, 2025

    Skill

    6 rounds:
    45 seconds of calories
    15 seconds of rest
    45 seconds of plank or rest
    15 seconds of rest

    If you want to treat this more like sprint work, then push the pace hard on the machine and then take total rest in the opposite 45 second interval. Alternatively, dial back the pace on the machine so that you can hold in a plank in the opposite 45 seconds. Record total calories

    Workout of the Day

    AMRAP in 14 minutes:
    7 hang power snatches
    14 step ups
    21 sit ups

    Grab a light enough barbell that you think you can sustain unbroken hang power snatches across the 14 minutes. You should be able to steadily move across all 3 stations without much break on this one.

    standard: 55/45 pound bar, 20/12 inch box
    rx: 75/55 pound bar, 24/20 inch box
    sport: 95/65 pound bar 24/20 inch box
    metcon: 7×1:00 on, 1:00 off

  • March 13, 2025

    Skill

    AMRAP in 8 minutes
    20 second hollow hold
    20 second handstand hold

    Rest as needed between holds so that you can complete the full 20 seconds on the next one.

    Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall walk, a pike hold off the box or on the floor, or even a plank. Feel free to try freestanding handstand holds if that’s where you’re at, but focus on staying in one spot rather than walking.

    Workout of the Day

    AMRAP in 12 minutes:
    12 lateral burpees
    8 kipping pull ups
    4 front squats

    Challenge yourself on the front squats in this one! You should ideally be going heavy enough that you have doubts about whether or not you can keep them unbroken throughout the 12 minutes. Scale the pull ups with a band if needed so that you can finish them in 3 or fewer sets each round. Do your best to get right into the burpees after you finish the front squats.

    standard: 105/75
    rx: 155/105
    sport: 185/135
    metcon: 6×1:30 on, 0:30 off

  • March 12, 2025

    Skill

    Deadlift
    4 sets of 8 reps

    Target about 65% of your max

    Don’t push too heavy today; you should be able to hold the same weight across all 4 work sets.

    Workout of the Day

    3 rounds for time:
    150 drag rope single unders
    20 push ups
    25 alternating dumbbell power snatches

    18 minute time cap

    The time cap on this workout gives you 2 minutes for each movement in each round, so modify the difficulty so that you think you can stay on that pace. Try to relax and get a bit of recovery on the jump rope before tackling the push ups as quickly as possible in the next round. Settle into a steady pace on the power snatches and do your best to hold on to them.

    standard: 35/20
    rx and sport: 50/35
    metcon: 3×4:00 on, 1:00 off