Author: cfdavis

Skill
EMOM for 10 minutes
2 squat clean thrusters

You’ll have ten opportunities for two squat clean thrusters in each minute. Going with singles will be smart as soon as the bar gets heavy but feel free to link the reps together for the first couple rounds if that is something you are comfortable with. Focus on coming out of the squat clean with enough power that allows you to smoothly transition into the press overhead to complete each thruster. Plan to get both squat clean thrusters done within thirty seconds so that you have enough time to rest and add weight if you want to.

Workout of the Day
AMRAP in 10 minutes
7 lateral burpees
4 thrusters

More thrusters on the menu for today’s ten minute AMRAP and of course everyone’s favorite…the burpee! A classic combo and sure to pack a punch. Choose a weight for your barbell that allows you to complete all four thrusters unbroken for most, if not all, of the workout. The burpees are sure to add some fatigue to the picture so if the bar feels a little too heavy before the workout starts make sure to lighten it up a bit. The rx’d burpee standard requires a two foot take off for each jump so make sure to stick to this if you’re working on doing this movement as prescribed!

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

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can do one arm thrusters and switch up which side you’re using every other round. If you have a weight that is particularly light you may want to bump the rep count up on the thrusters so that you don’t feel like you’re getting back to the burpees too quickly every round. If your weight is light try four thrusters with each arm every round rather than four thrusters total. Your score for today will be total rounds plus extra reps at the end of ten minutes. See you on the leaderboard!

Skill
14×30 seconds
[odd] strict pull-ups
[even] plank hold

Today’s skill work will be on a thirty second timer. You’ll be completing strict pull-ups on the odd intervals and the even intervals will be spent in a plank hold. If classes are large the order of the skills can be reversed. Pull-ups can be scaled by grabbing a band to assist you or you can choose to do ring rows instead! Hold a plank on your hands or elbows but focus on quality position the whole time and a quick transition back and forth between stations.

Workout of the Day
AMRAP in 12 minutes
6 push-ups
3 power cleans

This simple and straight forward couplet is a great time to bump the weight up a bit on the bar if you’ve been working at the same weights for awhile. With a prescribed weight of 155/105 it is totally ok to plan for singles on the power cleans. Choose a scaling option on the push-ups that allow you to keep things as strict as possible. You can grab a box or work from your knees. If you are ready for strict push-ups from your toes make sure to hold yourself to a high standard for all your reps! Score today will be total rounds plus extra reps.

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

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a kettlebell or dumbbell you’ll want to adjust the reps a bit to keep things more even between the push-ups and the cleans. Depending on the weight you have at home you can bump the power clean reps up from 3 in every round to 6-10. Six should be fine with a medium weight and ten would work better if your dumbbell or kettlebell is pretty light. Your score will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
tabata wall balls
tabata medicine ball step ups
tabata wall balls
tabata medicine ball step ups

*1 minute between each tabata

You’ll need a medicine ball and a box for today’s workout. A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. The goal will be to complete as many reps as possible during each twenty second work period. After each full tabata you’ll get one minute of rest. The wall ball rounds will likely be more difficult than the weighted step ups so try to catch your breath a bit during the step ups and push the pace if you can. If classes are large the order can be switched and you can start with the step ups and end with the wall ball shots. Your score at the end of all four tabatas will be total reps.

standard: 14/10 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″
overachiever: 20/14 lb, 24/20″

CFD at home:
Today’s workout can be done with a medicine ball if you have one at home. If not you can also use a dumbbell or kettlebell or even no weight at all! If you want to use your dumbbell or kettlebell you can choose to do either goblet squats or thrusters with it instead of wall balls. Jumping squats would also be a great and simple option if you want to leave the weight out of it. If you don’t have a place for weighted or unweighted step ups you can replace these reps for lunges or even pistol squats! Your score at the end of all four tabatas will be total reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
200 meter run
20 sit-ups
20 left arm dumbbell snatches
200 meter run
20 sit-ups
20 right arm dumbbell snatches

You’ll just need an ab mat and a dumbbell for today’s twenty minute AMRAP. The workout is pretty straightforward except for one small twist on the dumbbell snatches. Each round is fairly long with two separate runs and two sets of sit-ups and dumbbell snatches. One set of twenty will be with one arm and then second set with the opposite arm. You wont have to worry about transitioning the dumbbell between hands rep to rep which may speed things up, but make sure to still be intentional with your movement. Your score at the end of the twenty minutes will be total rounds plus extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a place for a couple short runs during the workout you can switch each one out for 10-20 unweighted step ups, lunges or air squats.Your score at the end of the twenty minutes will be total rounds plus extra reps. See you on the leaderboard!

Skill
6 rounds
:20s hollow hold
:20s v-ups
:20s rest

Today’s skill work is short and sweet but will be sure to pack a punch! You’ll be going straight from the hollow position into the v-ups so try to transition as quickly as possible. After 20 seconds of each movement back to back you’ll get 20 seconds of rest. Do your best to always hold a quality body position even if that means you have to take breaks or rest during the holds. There are many ways to scale both the hollow hold and v-ups so find an option that feels manageable for you so that you can work for as much of each work period as possible. Quality over quantity always counts but especially on something like this!

Workout of the Day
5 rounds for max reps
1 minute pull-ups
30 seconds rest
1 minute clean & jerks
30 seconds rest

We’ll be working through five rounds of one minute of pull-ups and clean and jerks with thirty seconds of rest after each minute of work. Kipping pull-ups will be the quickest way to get the most pull-ups done but you can always choose to do strict pull-ups either with or without a band or ring rows if that’s a better option for you. Choose a weight for the clean and jerks that works for small sets or quick singles. If you’re further in the gym or closer to other people than normal for the pull-ups make sure to pop your mask on for this part. Your score at the end of five rounds will be total reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 165/115 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the clean and jerks. If you don’t have a space for pull-ups you can either choose to do bent over rows with your weight or switch pull-ups out for push-ups. Your score at the end of five rounds will be total reps. See you on the leaderboard!

Skill
15x30s
1 squat snatch OR 1 power snatch

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. If the overhead squat position is difficult for you feel free to do a power snatch plus an overhead squat or just a power snatch today!

Workout of the Day
AMRAP in 15 minutes
5-10-15-20-25
burpee + jump to plate
*200m run w/plate after each set

All you need to get this AMRAP done is a weight plate! You’ll be jumping to your plate after each burpee and also carrying your plate on a short run. Each round will build up by an extra five reps for the burpees and you’ll take off on a two hundred meter run with your plate to complete each round. You can carry your plate however you want so get creative and find what works best for you. Your score at the end of fifteen minutes will be the largest round of burpees you are able to finish including the run, plus any extra reps in the next round.

standard: 15/10 lb.
rx: 25/15 lb.
sport: 35/25 lb.
overachiever: 45/35 lb.

CFD at home:
You won’t need anything to get this workout done. If you happen to have a weight plate you can use it for the burpees and carry it on the run if you have space to run. The run can be replaced with 50-100 double or single unders or 20-30 unweighted step ups. Your score at the end of fifteen minutes will be the largest round of burpees you are able to finish including the run, plus any extra reps in the next round. See you on the leaderboard!

Skill
7×2
Front squat (from a rack or the floor)

We’re getting some heavy squats in today! We have eight squat racks on the main floor. 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 two front squats. We’ll keep masks on for those who are using spots further inside the gym or if you are getting closer to people than usual. It’s been awhile since we’ve been able to pair up and share barbells so plan to add weight as you go and see where you’re at! 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
7 minute AMRAP
1-2-3-4…
front squat
push press

Lighten up your bar after today’s strength work to get to a good working weight for this workout. You’ll want to be able to complete good sized unbroken sets of both the front squat and the push press as the workout goes on. When you see a short time domain like this one that usually means that moving fast should be the goal. Choosing the right weight for yourself will be important today! Spend some time going over push press technique so you can be sure to get as much power as possible out of your dip and drive. Starting with one rep of each movement, climb as high as you can in seven minutes add one rep every round. Your score today will be the last round you complete of both the front squat and push press plus any extra reps in the next round.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 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 will hold your weight in a goblet position for the squats and you can break up the push press reps between your arms however you want. Starting with one rep of each movement, climb as high as you can in seven minutes add one rep every round. Your score today will be the last round you complete of both the front squat and push press plus any extra reps in the next round.

Skill
Tabata Toes to Bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
6 rounds of 3 minutes on 1 minute off
6 push ups
9 box jumps
12 air squats

We’ve got 18 minutes of work to get through today and you’ll get one minute of rest after each three minute interval. An all bodyweight workout like this is a great time to focus on fast transitions between each movement. Hold yourself to a high standard on the push-ups even if it slows you down a bit. With only six reps to get through in each round it’s a great time to focus on perfect and strict reps. Your score at the end of six rounds will be total rounds plus extra reps.

standard: 20/20″ step ups
rx: 24/20″
sport: 24/20″
overachiever: SHSPU, 24/20″

CFD at home:
The only equipment you would need for today’s workout would be a box to jump to. If you don’t have a box you can either find a place to do step ups or broad jumps are always a good option. Other than that the workout can be done as written! Your score at the end of six rounds will be total rounds plus extra reps. See you on the leaderboard!

Skill
15x30s
1 hang power 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
AMRAP in 12 minutes
12 goblet lunge
21 kettlebell swing
30 double under

You’ll need one kettlebell and a jumprope for today’s AMRAP. Make sure you are able to lunge and swing the kettlebell you choose for multiple reps. Whatever weight you are comfortable with and used to using for workouts will be a good choice for today. Double unders can always be scaled by volume, to a smaller number that is more manageable. Thirty singles are an option as well if you’re not sure what number to choose. Give a few double unders a try in every round if you go with this option though. Your score today will be total rounds plus extra reps at the end of twelve minutes.

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

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell and a jump rope if you have it. If you are working with a dumbbell you can choose to swing it by holding the handle or the head of the dumbbell. Alternating hang cleans or hang snatches are a good alternative as well if you’re not a fan of swinging a dumbbell. Mountain climbers or lateral hops can replace double unders for anyone without a jump rope. Your score today will be total rounds plus extra reps at the end of twelve minutes. See you on the leaderboard!

Workout of the Day
4 rounds for time
500 meter run
25 strict press

You’ll just need a barbell for today’s workout and make sure it is nice and light! The strict press rep count is fairly high so you’ll want to be able knock out good sized sets throughout the whole workout. Each run will be all the way around the building before returning to your bar for strict press reps. To scale this workout keep your bar light, cut the run down to 400 or 300 meters or even consider dropping one round off of the workout and completing 3 rounds instead of 4.

standard: 75/55 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 split the reps up between your arms however you would like but make sure to keep things as even as possible.