Author: cfdavis

Skill
EMOM for 10 minutes
30s of a plank hold, handstand hold or strict HSPU reps

You’ve got three choices today for our skill work. On a ten minute EMOM clock you’ll be working for thirty seconds of each minute either holding a plank, holding a handstand or completing as many reps of strict handstand push-up reps as you can. If you are choosing the handstand push-up option make sure you can safely perform these reps with no more than two ab mats. If you need more assistance than that it would probably be a better use of your time to work on a quality handstand or plank position for each thirty seconds.

Workout of the Day
7 rounds with one minute on each station
calories on bike or rower
box jumps

Take your pick between a bike, rower or the ski erg for today’s workout. You’ll also need a box for box jumps. There is no rest between rounds so plan a little transition time between your box and whatever machine you choose so that you can spend as much time as possible working in each minute. Switch the box jumps to step ups if you need to scale this movement. Your score at then end of fourteen minutes will be total reps.

standard: step ups 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 30/24″

Skill
12x30s
1 power clean and push jerk

We’ll be on a thirty second clock today working up to a challenging power clean and push jerk for the day. This is a great opportunity to practice technique and add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
AMRAP in 20 minutes
400m run
20 power cleans
400m run
20 push jerks

Lighten up your barbell after today’s skill work to be ready for the workout. You’ll want to choose your weight today based on the push jerks. Make sure to choose a weight here that allows you to complete the push jerks in sets of five or more throughout the workout. If you choose an appropriate weight for the push jerks you should end up with weight that works well for the power cleans too. Your score today will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s power cleans and push jerks can be done with a barbell, kettlebell or dumbbell. If you are using a kettlebell or dumbbell you can do alternating power cleans and switch arms on the push jerks as you want to while trying to keep things as even as possible. If you don’t have a place to run you can switch each 400 meter run out for either 30-40 bodyweight step ups, 50-100 single or double unders or 15-20 broad jumps. Whatever you replace the run with should take between 1:30-2:00 to complete. Your score today will be total rounds plus extra reps. See you on the leaderboard!

Skill
Front Squat
5×3 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. 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 three front squats with a pause in the bottom of each one. 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
AMRAP in 3 minutes
lateral burpees over bar
AMRAP in 3 minutes
front squats
AMRAP in 3 minutes
lateral burpees over bar

Lighten up your bar after today’s strength work for this workout. We have two short AMRAP’s of lateral burpees with three minutes of front squats sandwiched between them. The weight on your bar should be manageable for multiple reps in a row even when you are tired. There is no rest between each AMRAP so you’ll want to be comfortable picking up the weight you choose when you are out of breath. Your score today will total reps adding together all your burpees and all your front squats.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the squats. If you want to jump over your weight for lateral burpees you definitely can, but regular burpees in place are also great! Your score today will total reps adding together all your burpees and all your squats. See you on the leaderboard!

Skill
10x90s
25 double unders then
1 squat snatch or 2 power snatch

You’ll need a jumprope and a barbell today for this skill work. Before heading to the barbell you’ll start each interval with a small set of double unders. If you’re not sure how many reps you should do here you can spend thirty to forty seconds working through some double unders and then move to your barbell for either one squat snatch or two power snatches. The squat snatch puts a high demand on both mobility and strength so if power snatching is a better option for you feel free to go with this lift instead of the squat snatch.

Workout of the Day
AMRAP in 10 minutes
10 weighted step overs with dumbbell
10 push-ups

Today’s workout is pretty simple. Grab a dumbbell and a box and spend some time going over the best way for you to work through strict push-ups in a workout like this. Whether you are working from your toes, knees or with your hands on a box make sure you are in a plank position to start and finish each rep. Your chest should come into contact with the ground for each rep and if you’re holding a tight plank position with your legs and midline squeezed tight you’ll notice that your legs easily stay off the ground at the bottom of the rep as well. The harder you work here the stronger you will get so don’t cheat yourself out of progress! Hang on to the dumbbell however you’d like for the step overs. Your score today will be total rounds plus any extra reps.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the step overs. If you don’t have something you can use to step up on to you can switch the step overs to weighted lunge steps. Unweighted lunge steps or step ups would also work if you want to leave the weight out of it. Your score today will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
400 meter run
21 goblet squats
12 pull-ups

You’ll need a kettlebell and a space on the pull-up bars or a set of rings for today’s twenty minute AMRAP. After a short run you’ll hang on to your kettlebell for twenty one goblet squats before moving on to a set of twelve pull-ups. Pull-ups can be scaled by using a band, switching things up to ring rows or even jumping pull-ups are a good option. Use a kettlebell that you are comfortable with so that it doesn’t take too many sets to get through the twenty one reps. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg, C2B pull-ups
overachiever: 32/24 kg, C2B pull-ups

CFD at home:
Today’s goblet squats can be done with a kettlebell or dumbbell. If you don’t have a place to perform pull-ups you can switch out the pull-ups for push-ups. If you don’t have space to run you can switch the 400 meter run out for either 20 bodyweight step ups, 50-100 single or double unders or 20 burpees. Your score at the end of twenty minutes will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
50 sit-ups
35 hang power cleans
20 strict press

You’ll need a light barbell for today’s twenty minute AMRAP. The hang power cleans should be easy for large sets if you choose your weight wisely. Try out multiple reps of the strict press with your barbell before the workout starts to make sure you don’t get caught up with a weight that is too heavy for you. You’ll want to be able to press the bar overhead using only your arms while keeping your torso straight and not arching your back. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 45/35 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 do alternating hang cleans and then break up the strict press however you would like between both arms. Do your best to keep things as even as possible here. If your weight is too heavy to press overhead you can switch the strict press reps out for strict push-ups. Your score at the end of twenty minutes will be total rounds plus extra reps. See you on the leaderboard!

Skill
tabata plank hold
tabata hollow hold
tabata plank hold

If you came to the gym on Tuesday, the timing of this skill work will look familiar. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of plank holds, then 8 rounds of hollow hold and then return to a plank hold for another 8 rounds. There are a lot of ways to scale the hollow position, choose an option for the hollow that allows you to hold a quality position for as much as each twenty seconds as possible.

Workout of the Day
OPEN workout 22.2
for time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
deadlift
bar facing burpee

*10 minute time cap

Today’s workout has a pretty tight time cap. If you want to do the workout as prescribed, but you think you can’t make the time cap that is totally fine today. You will just make your way through as many reps as possible in 10 minutes. Scale the barbell weight if the prescribed weight is out of your wheelhouse. Our focus at the gym will always be safety first so make a choice for yourself here that allows you to move well and move safely through the deadlift reps even when you are under fatigue. To perform the bar facing burpees “as prescribed” you will need to be facing the bar while your chest is on the ground and you must clearly jump over the bar with both feet off the ground as you pass over the barbell. To scale this movement you can perform burpees in place or step over the bar after every rep. Your score today will be either the total time it takes you to finish all the work or 10:00 plus all the reps you weren’t able to complete. ie: if you are time capped with 15 reps left your score would be 10:15.

standard: 135/95 lb., step over bar
rx: 225/155 lb.
sport: 225/155 lb.
overachiever: 225/155 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 you will want to do a sumo style stance for these deadlifts. You will most likely be using a lighter weight than if you had a barbell so rather than adding any extra reps for the lighter weight you can leave the reps as they are and the challenge will be to get further through the workout or even try to finish it! Your score today will be either the total time it takes you to finish all the work or 10:00 plus all the reps you weren’t able to complete. ie: if you are time capped with 15 reps left your score would be 10:15.

Skill
12x30s
1 power snatch

We’ll be on a thirty second clock today working up to a challenging power snatch for the day. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
3 power snatch
6 box jumps
9 air squats

You’ll need a light barbell again today for this interval style workout. Drop some weight off of your bar after the skill work to a weight that allows you to complete each set of three power snatches unbroken. The goal in a workout like this will be to move fast and not get caught up slowing down with a barbell that is too heavy. Your score at the end of five rounds of three minutes on and one minute off will be total rounds plus extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the snatch reps. You can bump the 3 snatch reps up to 4 to keep things even between your arms if you want to but totally ok to keep it at 3 too and just alternate which arm you start snatching with in each round. The box jumps can be switched out for broad jumps, step ups or even lateral hops over your dumbbell or kettlebell depending on what equipment you have. Your score at the end of five rounds of three minutes on and one minute off will be total rounds plus extra reps. See you on the leaderboard!

Skill
12x30s
1 thruster

We’ll be on a thirty second clock today working up to a challenging thruster for the day. It’s up to you if you want to start with a squat clean before going straight into the thruster or starting with a power clean before setting up for your thruster rep. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
AMRAP in 15 minutes
200m run
15 thrusters
10 front rack walking lunge steps

You’ll need a light barbell for today’s fifteen minute workout. Choose a weight that you feel confident with for sets of 5-10 thrusters and front rack lunges. Both movements can be equally tricky but if one of the two is more difficult for you make sure to choose your weight based on the tougher movement. Your score today will be total rounds plus extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell at home. If you don’t have a place to run you can switch out the run with either 10 burpees or 50 double or single unders. Your score today will be total rounds plus extra reps. See you on the leaderboard!

Skill
tabata strict pull-ups
tabata L-seat or L-hang
tabata strict pull-ups

We’ll be on the tabata clock for our skill work today. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of strict pull-ups, then 8 rounds of either an L-sit on the floor or hanging from the bar and then return to strict pull-ups for another 8 rounds. Work in sets or singles on the pull-ups. You can use a band if needed or choose ring rows instead. The goal here will be to complete as many reps as possible during each work period over the 16 total rounds. Choose an option for the L-sit that allows you to hold a quality position for as much as each twenty seconds as possible. The hang option will likely be more demanding on the grip coming after the pull-ups.

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
30 double unders
then
max reps push-ups

*spend no more that 30 seconds on double unders

Today’s workout is an all bodyweight shoulder burner. With only one minute to work in each interval you will want to make sure to go in with a good plan for the double unders. Spend some time before the workout starts testing out the timing of the reps to decide if you should scale this set size down or not. You should spend no more than thirty seconds with the jump rope. After your set of double unders move on to push-ups and complete as many reps as possible in the remainder of the minute.