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
1-2-3-4-5 …
lateral burpees over the bar
front squats

rest 2 minutes

then

AMRAP in 5 minutes
push jerks

Today’s workout has two parts. You’ll start with a ten minute AMRAP building up in reps of lateral burpees and front squats starting at 1 rep of each and adding one rep in each round. After ten minutes you’ll rest for two minutes before starting a five minute AMRAP of push jerks. You will be using the same barbell for both parts of the workout. You will need to make sure to choose a weight that works for both the front squats and the push jerks. Choose a weight that you can complete sets of jerks with for the entire five minutes. You will want to be able to hold onto your bar for multiple reps for the front squats as well. If one of these lifts is weaker than the other that should be the lift that decides your weight for the workout. You’ll have two scores for the workout: total reps for part one and total reps for part two.

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you’ll be doing goblet squats instead of front squats and one arm push jerks for the five minute AMRAP switching arms whenever you want. For the one arm push jerks make sure to keep things as even as you can between each arm. You’ll have two scores for the workout: total reps for part one and total reps for part two. See you on the leaderboard!

Skill
EMOM for 10 minutes
:30s kipping pull-ups

You’ll have ten attempts to work through as many kipping pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will have you working for thirty seconds and resting for thirty seconds. Use a band if you need to or a set of rings for ring rows or just kipping swings are always a good idea! Keep track of your reps for one big number at the end!

Workout of the Day
AMRAP in 12 minutes
12 power snatch
15 box jumps

You’ll need a light barbell and a box for today’s workout. Make sure to be smart about your weight choice today. You’ll want to be able to maintain touch and go sets throughout the whole workout. Plan for a weight that you can complete at least sets of six with for the first couple of rounds. If needed box jumps can be scaled by either choosing a shorter box to jump to or switching to step ups. Your score at the end of twelve minutes will be total rounds plus extra reps.

standard: step-ups, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 95/65 lb
overachiever: 24/20″, 95/65 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell that is particularly light you might want to adjust the snatch reps a bit. Something like 18-20 reps would make sense for a lighter weight. If you don’t have a box to use for the box jumps you can either find something to jump over or do broad jumps or step ups in their place. Your score at the end of twelve minutes will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 30 minutes
500M Run
40 alternating dumbbell cleans
30 weighted sit-ups w/dumbbell

Prepare yourself for a long workout today and start out a pace that feels sustainable for thirty minutes. The five hundred meter run is a big loop all the way around the building starting and ending at the roll up doors. You’ll be using your dumbbell for the next two movements so make sure to choose wisely. You’ll start with a large set of alternating dumbbell power cleans before moving on to some weighted sit-ups. These can be a little tricky if you’ve never done them before so definitely give them a try with the weight you are planning to use before the workout starts! Your score at the end of the thirty 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. You won’t need to adjust anything on the cleans and sit-ups but if you don’t have a place to run or a rower or bike to replace the run with you will want to choose something like 100-150 double or single unders, 20-30 broad jumps or 30-40 bodyweight step ups. A movement that is simple and that takes about 2:30-3:00 is a great replacement for the run in this situation. Your score at the end of the thirty minutes will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
30 burpees
20 pull-ups
500m row or 1k bike or 400m run

We’ve got a twenty minute AMRAP today with burpees, pull-ups and then your choice of rowing, biking or running. Set up your rower or bike in your space in the gym or outside. Because the pull-up sets are large you won’t need to worry about keeping yourself close to the pull-up bars. You can plan to use the time it takes you to get to the bar as a bit of a rest and don’t forget to put your mask on if you are further inside the gym for pull-ups or if you are getting closer to people than usual. Pull-ups can be scaled by using a band or grabbing a set of rings for ring rows. If thirty burpees looks too daunting consider dropping the number to something like 20 or 25. Your score at the end of the twenty minutes will be total rounds plus extra reps.

CFD at home:
If you’re doing this workout at home today you’ll need to make some adjustments. Luckily the burpees won’t need to be changed:) If you don’t have a space for pull-ups you can choose to switch those reps out for push-ups, handstand push-ups or bent over rows with your dumbbell or kettlebell. If you can’t run, row or bike you will want to choose a fairly basic movement that takes roughly two minutes. Something like 50-100 double or single unders or 20-30 unweighted or weighted step ups would be good options. Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
Every 5 minutes for 4 rounds
400m run
75 double unders
then
max reps overhead squats

You’ll have four, five minute windows to work today. There is no scheduled rest between each five minute interval so it will be up to you to decide how you budget your time. Each interval will start with a four hundred meter run and 75 double unders before moving to your barbell to complete as many overhead squats as possible in the time remaining. Spend some time going over each part of today’s workout before the workout starts to decide if there is any area that may need to be scaled. The run distance and double under volume can be adjusted as well as the overhead squat if that movement is a bit too challenging. Talk to your coach to figure out the best option for you!

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Skill
EMOM for 10 minutes
:30s strict pull-ups

You’ll have ten attempts to work through as many strict pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will have you working for thirty seconds and resting for thirty seconds. Use a band if you need to or a set of rings for ring rows are always a good idea! Keep track of your reps for one big number at the end!

Workout of the Day
AMRAP in 10 minutes *
one arm dumbbell thrusters

*EMOM 5 deadlifts

Lots of deadlifts and thrusters coming your way in the workout today. You should be able to complete each set of 5 deadlifts unbroken for ALL TEN ROUNDS. Focus on perfect form during each set with your shoulders back and a strong back position. Don’t get lazy as you get tired, your back will not thank you tomorrow if you do! After each set of five deadlifts you will make your way to your dumbbell for as many reps as possible of one arm dumbbell thrusters. You can switch arms whenever you want but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed.

standard: 35/20 lb, 135/95 lb
rx: 50/35 lb, 185/135 lb
sport: 55/40 lb, 225/155 lb
overachiever: 65/50 lb, 275/185 lb

CFD at home:
Today’s workout can be done with a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell. If you only have a dumbbell or kettlebell you will want to adjust your deadlift position to a wider sumo stance with the weight hanging down and tapping the ground between your feet. You can also choose to bump the deadlift reps up a bit since the weight you will be using will be much lighter than what you might load a barbell to. Completing 7 or 8 sumo deadlift reps would be a good choice rather than only 5 in each round. You can switch arms whenever you want during the thrusters but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed. See you on the leaderboard!

Workout of the Day
EMOM for 10 minutes
1 squat clean + front squat

Today’s skill work has us completing two lifts every minute on the minute for ten minutes. 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 minute.

Workout of the Day
AMRAP in 10 minutes
21 sit-ups
6 clean & jerks

You’ll need an ab mat and a medium weight barbell for today’s workout. The clean and jerks can be done in quick singles or small sets. Make sure to choose a weight you are comfortable with and can control rep to rep since there may be people near you doing sit-ups while you are working through the clean and jerks. Practicing dropping the bar under control for a few reps would be a good idea before the workout starts! Your score today will be total rounds plus any extra reps at the end of ten minutes.

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. If you have a dumbbell or kettlebell you will want to alternate hands for each rep and also bump the rep count up a bit. Depending on the weight you have completing 12 clean and jerk reps could work better than 6. If you have something that is particularly light you may want to bump it up to something more like 18 or even 20. Your score today will be total rounds plus any extra reps at the end of ten minutes. See you on the leaderboard!

Workout of the Day
12x45s
2 strict press or straight set of strict HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 2 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go.

Workout of the Day
AMRAP in 20 minutes
200m run
21 push ups
12 kettlebell swings

You’ll just need a kettlebell for this fairly simple twenty minute triplet. The sticking point for most will be the push-ups. Work through these in quick small sets and hold yourself to a high standard to keep this movement strict. You can work from your knees, toes or with your hands on a box. Make sure to move through the full range of motion by making quick contact with the floor and pressing to full lockout at the top of each rep. A workout like this would be a great time to bump the kettlebell weight up a bit if that’s something you’ve been thinking of doing. Use the run as a bit of recovery so that you are ready for the next set of push-ups when you get back into the gym. Your score today will be total rounds plus any extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
If you have a kettlebell at home you can use it today. If you only have a dumbbell you can either use it for swings or switch the movement up for alternating hang cleans or hang snatches in their place. The only other thing to adjust will be the run if you don’t have a good place for this. You could choose two options here. One would be to cut the run and leave the swings and push-ups as is but decrease the AMRAP to 10 minutes instead of 20. If you want to keep the twenty minutes on the clock you’ll want to replace the run with something else. Any simple movement that would take about one minute would be a good option: 40-50 double or single unders, 12-15 broad jumps or 50 lateral hops would all be good options in place of the 200 meter run. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
4 rounds of the following (24 minutes total)

AMRAP in 2 minutes of
10 box jumps + 6 power snatch
1 minute of rest
AMRAP in 2 minutes of
10 box jumps + 6 front rack walking lunge steps
1 minute of rest

You’ll need a box and a barbell for today’s workout. You’ll be using your barbell for two different movements: power snatches and front rack walking lunges. Make sure you choose a weight that is usable for both of these. You’ll want to be able to hang on to the bar for each set of six unbroken when the workout starts for both the lunges and the snatches. Spend some time before the workout starts practicing touch and go power snatches and make sure to give a set of 6 lunges in a row a try as well. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps.

standard: step-ups, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 115/85 lb
overachiever: 24/20″, 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You will also need something to use for the box jumps. You can choose to either find something to use for step ups and switch the box jumps out or find something to jump over for the box jumps. Something like a small packing box, a cooler or a bench would work here. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps. See you on the leaderboard!

Skill
14x45s
7 air squats
+ straight set of kipping toe-to-bar

Today’s skill work will fly by so make sure to plan for a quick transition from the air squats to the bar for your toes to bar reps. Toes to bar can always be scaled by decreasing the height of your toes in the front part of your swing or practicing knees to chest or even just a kipping swing! Find a variation that gets you some good kipping cadence practice while also working on strength. If kipping isn’t your thing try strict knees to chest or toes to bar! If you are close to other athletes or further inside the gym make sure to keep your mask on for the skill work today.

Workout of the Day
AMRAP in 12 minutes
1 power clean
1 hang power clean
1 front squat
6 lateral burpees

You’ll just need a barbell for today’s workout. The weight on your bar does not have to be light today but you should be able to complete at least the hang power clean and the front squat without putting the bar down. You can complete the first power clean as either a single or linked together with the hang power clean as well before hanging on to the bar for the front squat. The 6 burpees will be there to break up the bar work so find a pace there that feels manageable and doesn’t tax you too much for the next round. The scale this workout skip the lateral jump over the barbell and keep the weight light. Do your best to keep moving and rack up those rounds!

standard: 115/85 lb
rx: 155/105 lb
sport: 165/115 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will want to adjust the reps a bit from what is written for the workout. Just doing two reps of each weighted movement would be great for anyone with a medium to heavy weight at home. If you have a particularly light dumbbell or kettlebell you may want to complete 4 reps of each movement or even something like 2 alternating power cleans, 2 alternating hang power cleans and then 4 front squats would make sense! The burpees should be there to break up the work with your weight so you don’t want to feel like you’re getting to the burpees too quickly in each round. If you want to leave the weight out of the workout completely try a twelve minute AMRAP of 2 broad jumps, 4 air squats and 6 burpees! Your score today will be total rounds plus any extra reps. See you on the leaderboard!