Author: cfdavis

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 10 minutes
35 double unders
15 push-ups
then
AMRAP in 5 minutes of
front squats

Today’s workout has two parts. The first is an all bodyweight ten minute AMRAP. Double unders can be scaled as needed by volume first and second to singles with a few double under attempts sprinkled! Hold yourself to a high standard on the push-ups and keep things as strict as possible whether you’re working from your knees, toes or with your hands on a box. As soon as the ten minutes is up you’ll get right into a five minute AMRAP of front squats. Choose a weight here that you can hang on to for good sized sets throughout the five minutes. You’ll have two scores today. Total reps from part 1 and total reps from round 2.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb, strict hspu
overachiever: 205/145 lb, strict deficit hspu

Skill
10x45s
1 squat snatch

You’ll have ten chances for one squat snatch. If needed you can always switch this lift to a power snatch plus an overhead squat or even just a power snatch. Forty five seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. Focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day
AMRAP in 12 minutes
200m run
20 front rack walking lunge steps

With twelve minutes on the clock today you’ll just need a barbell for this one. Keep it light if this is a movement you struggle with. Make sure you can keep your torso upright throughout the entire lunge step and that your planted foot stays in one place while your working leg is stepping either forward or back depending on your preference for lunges. Score today will be rounds plus reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Skill
Every 30 seconds for 10 rounds
straight set of kipping pull-ups

You’ll have ten chances to work on either your kipping swings or kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. While masks are no longer required at the gym feel free to wear one during this skill work if you feel more comfortable doing so!

Workout of the Day
AMRAP in 20 minutes
5 strict press
10 alternating DB power cleans
15 sit-ups

You’ll need a light barbell and a dumbbell today. The barbell should be light enough for 5 unbroken strict press but the dumbbell could be on the heavier side today if that’s something you’re feeling ready for. Do your best to keep moving at a consistent pace for the full twenty minutes and make sure that the weight on your barbell doesn’t stop you in your tracks every round.

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

Skill
EMOM for 10 minutes
3 hang power cleans

We’ll be working on the minute today to complete ten sets of three hang power cleans. This is a great time to practice cycling heavier weights and an even better time to practice using hook grip when you lift!

Workout of the Day
5 rounds of 1 minute on each station

box jumps
kettlebell swings

We’re sticking with the minute timer after the skill work for the workout as well. You’ll need a kettlebell and a box. Choose a box height and a kettlebell weight that allows you to work for more of the minute than you rest for. If you can manage to keep track of your box jump amd kettlebell swing reps you’ll have one big number for your score at the end of the ten minutes. Have fun!

standard: 24/16 kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 32/24 kg, 24/20″

Skill
10x45s
1 squat clean + front squat

Today’s skill work has us completing two lifts every forty five seconds for ten total lifts. You’ll start with a squat clean followed by a front squat to finish things off. Do your best to get both lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next lift.

Workout of the Day
5 rounds of 2 minutes on 1 minute off
25 wall ball shots
then
max reps burpees in remaining time

You’ll just need a medicine ball for today’s workout. Choose a weight you are comfortable with so that you can be sure to get the twenty five reps in within the two minute window with time to spare for burpees. If you are worried about getting to the burpees in time make sure to adjust the wall ball reps to something you can complete in under 90 seconds in every round. Your score today will be total burpees.

standard: 12/8 lb.
rx: 20/14 lb.
sport: 20/14 lb., burpee to target 6″ out of reach
overachiever: 20/14 lb., burpee to target 6″ out of reach

Workout of the Day
AMRAP in 20 minutes
500m run
150 double unders
50 calorie row or bike

Grab a bike or a rower and a jump rope for today’s twenty minute AMRAP. The calorie count is high today on the machine you choose so settle in once you get to your machine and do your best to get through the first round and back out on that run for round two. Double unders can be scaled as needed either to a smaller number that is challenging but doable or by completing 150 singles with double under attempts sprinkled in as you go.

Workout of the Day
AMRAP in 12 minutes
200m uneven farmer carry
20 burpee box jump overs
Rest 2 minutes
AMRAP in 12 minutes
200m run
20 goblet step ups

Today’s workout comes in two parts. Both AMRAP’s will be twelve minutes long with two minutes rest between each. For the first one grab two weights of your choice for the farmers carry and a box for the burpee box jump overs. The farmers carry weights can be two dumbbells, two kettlebells or one of each. For the second workout you can hang on to one of your weights from the farmers carry and your box for the goblet step ups. You’ll have two scores of rounds plus reps today at the end of 26 minutes.

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

Skill
12x45s
power snatch + squat snatch

You’ll have twelve attempts at a power snatch plus a squat snatch. It is up to you if you want to link your reps together or treat them as singles. If you are choosing to drop the bar between the reps make sure you are able to complete both reps in under 20-30 seconds so that you have time to recover and/or add weight before the next set of reps begin. If squat snatching is not in the cards for you, plan to complete two power snatches instead. Even if you aren’t squat snatching today you can still practice the pull under the bar with a power snatch!

Workout of the Day
for time
21-15-9
deadlift*
*45 medicine ball sit-ups between each round

You’ll need a barbell, a medicine ball and an ab mat for today’s workout. The deadlift total is not too large today but you’ll still want to make sure you choose an appropriate weight for yourself. You should be able to complete sets of deadlifts throughout the whole workout. Plan to open with between 7-10 reps in the first set of 21 and then break it up from there. If you are down to singles at any point you have gone too heavy. Between each set of deadlifts you’ll complete 45 sit-up reps holding a medicine ball in your hands. Tap the medicine ball to the ground behind your head at the bottom of each rep and bring the ball to your feet to sit up tall at the top. To scale this workout you can keep your deadlift weight light and use a light ball or even consider leaving the ball out of the sit ups altogether. Today’s workout is for time.

standard: 185/125 lb, 12/10 lb
rx: 225/155 lb, 20/14 lb
sport: 265/185 lb, 20/14 lb
overachiever: 315/205 lb, 30/20 lb

Skill
15x30s
hang squat clean

We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add weight as you go make sure the weight changes are simple and consider only adding weight every few rounds rather than every round.

Workout of the Day
5 rounds with 1 minute at each station
front squats
front rack walking lunge steps
rest

Hopefully your legs are ready for this one! We’ll be working on an interval timer today with one minute at each station for as many reps as possible of both front squats and lunge steps. You’ll have one minute of rest at the end of each round. Choose a weight for your barbell that allows you to work for more of each minute than you rest. The lunge steps are usually more difficult when it comes to weighted movements so make sure to try multiple reps of both the lunges and front squats with the weight you choose before the workout starts. Your score at the end of fifteen minutes will be total reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you may end up with a lot more reps than if you used a barbell so prepare yourself for a high rep workout! You’ll hold a dumbbell or kettlebell in a goblet position rather than the front rack with a barbell. Your score at the end of fifteen minutes will be total reps. See you on the leaderboard!

Skill
12x45s
power clean + split jerk

We’re working on a power clean and split jerk today on a forty five second timer. After the power clean your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it for the split jerk. Once you have caught the bar in your split position you can recover your feet by bringing your front foot back and then back foot forward to complete the lift.

Workout of the Day
AMRAP in 10 minutes
box jumps*

*8 alternating dumbbell snatches EMOM

Grab a box that you are comfortable jumping to today. We’ll be working for ten minutes to get through as many box jumps as possible but before you get to the box you’ll need to complete 8 alternating dumbbell snatches at the top of each minute. You’ll want to be pretty comfortable with the dumbbell you choose. It’s ok for it to be a bit heavy but you should be able to pick the dumbbell up right away when each minute starts to get working through the snatch reps even when you’re tired. Your score at the end of ten minutes will be total box jumps.

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 and a box if you have it. If you don’t have a box you can switch up the box jump reps for either step ups, broad jumps or even double unders could work! Your score at the end of ten minutes will be your total jump or step up reps. See you on the leaderboard!