Community Fitness Davis

Find your fittest self

Month: December 2025

  • December 05, 2025

    Skill

    Back Squat
    5-5-5-5-5

    Work up in weight for a set of 5 or choose one weight and carry it across for five sets. If you are planning to go heavy remember to ask for two spotters and make sure your coach has gone over how to spot safely. Focus on an upright torso and tight core as you drive up out of each squat.

    Workout of the Day

    AMRAP in 12 minutes
    20 jumping lunges
    12 kettlebell swings

    Today’s workout is simple but will get spicy real quick! Make sure to control your decent on each jumping lunge as you bring your knee to the ground. Use a kettlebell you are comfortable with and have swung before or if you’re ready to make a jump in weight consider russian swings.

    standard: 24/16 kg.
    rx: 28/20 kg.
    sport: 32/24 kg.

  • December 04, 2025

    Skill

    10×45 seconds
    1 squat clean

    We’re be practicing the squat clean today. You’ll have ten chances to work up in weight with this lift or choose one weight and carry it across for all ten reps. Focus on a strong catch position in your squat and high elbows and an upright torso as you drive up to finish the lift.

    Workout of the Day

    AMRAP in 20 minutes
    10 box jumps
    7 burpees
    4 pull-ups

    Today’s workout is all about consistency. Try to settle in right off the bat to a pace that feels sustainable. Pull-ups can be kipping or strict or banded or even ring rows. If you need to decrease the box height to be able to jump you can grab a shorter box or stack some plates.

    standard: 24/20″ step ups
    rx: 24/20″
    sport: 24/20″, C2B pull-ups

  • December 03, 2025

    Skill

    EMOM for 10 minutes
    10 double unders + 3 deadlifts

    You’ll start each minute with a small set of double unders before moving on to a set of 3 deadlifts. Treat this as strength work and plan to work with a weight that is heavier than you would do in a workout. Feel free to add weight every couple rounds if you feel up for it.

    Workout of the Day

    AMRAP in 15 minutes
    30 sit-ups
    10 front rack lunge steps

    This rep scheme might look familiar if you came in on Monday but will probably feel a lot different. We’re challenging you with a heavy front rack lunge today so if you’ve been working with the same weight for awhile today is the day to bump it up a bit. Make sure your technique and mechanics are sound with whatever weight you choose to work with today.

    standard: 95/65 lb.
    rx:135/95 lb.
    sport: 165/115 lb.

  • December 02, 2025

    Skill

    EMOM for 8 minutes
    1 strict press + 4 push press

    You’ll complete 5 reps every minute on the minute for 8 minutes today. Start with one strict press and finish with four push press reps. Resist the urge to use your legs on the strict press and focus on a vertical dip and drive to send the bar off your shoulders once you get to the push presses. Squeeze your legs as you drive the bar up to make sure you don’t drop under the bar like you would with a push jerk.

    Workout of the Day

    6 rounds with one minute at each station
    hang power cleans
    push ups
    rest

    Go with a comfortable weight on the hang power cleans today so that you are able to complete a decent sized set every time you pick the bar up. Practice how to best cycle through multiple reps before the workout starts. As always with push-ups, find a difficulty level that allows you to keep moving while also getting some good work in.

    standard: 95/65 lb.
    rx: 115/85 lb.
    sport: 135/95 lb., SHPSU

  • December 01, 2025

    Skill

    Every 30 seconds for 20 rounds:
    1 Power snatch

    Today’s skill is a repeat interval and includes a large number of reps of the always difficult power snatch. Practice speed under the bar and focus on an aggressive pull, explosive upward drive and ensure a stable catch position for every rep. Keep the weight light to prioritize mechanics, or build gradually only if your form remains perfect throughout the later rounds.

    Workout of the Day

    AMRAP in 15 minutes
    30 wall ball shots
    10 alternating devil press

    This workout will be a challenge but we know you’re up for it! Grab a wall ball and a dumbbell and stay focused as you work through each set. Both movements can be scaled by using a lighter weight or even leaving the dumbbell out of the devil press altogether and just doing burpees.

    standard: 16/12 lb., 30/20 lb.
    rx: 20/14 lb., 50/35 lb.
    sport: 20/14 lb., 65/45 lb.