Author: cfdavis

Workout of the Day
“12 days of Christmas”

for time
(1 then 2,1 then 3,2,1 and so on until you complete movement 12,11,10,9,8…1)

1 jumping goblet squat
2 jumping alternating goblet lunge
3 goblet squats
4 goblet lunges
5 push-ups
6 one arm alternating devil press
7 burpees
8 alternating dumbbell cleans
9 sit-ups with a dumbbell
10 drag rope double unders
11 one arm dumbbell thruster
12 one arm overhead walking lunge

Today’s workout takes a bit of thinking to get through but once you settle in to this rep scheme it should make sense! You’ll need one dumbbell, an ab mat and a drag rope. You’ll be working through a lot of different movements with the dumbbell so make sure to choose one you are comfortable with. Feel free to leave the weight out of any movement that you can if that makes more sense for you. You’ll start the workout with one jumping squat holding your dumbbell, then two jumping lunges holding your dumbbell and then back to the one jumping squat. The next round will start with three goblet squats and then back down the line to the two rep and one rep movements. You’ll continue this way until you get to twelve overhead walking lunges and then work your way all the way back down to your last jumping goblet squat to complete the workout. Your score for this workout will be the time it takes you to complete all the work! Happy Holidays! Enjoy a few days off and we’ll see you back at the gym on Monday!

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 70/50 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a jumprope switch those out for mountain climbers. Other than that you can do the workout as written! Your score for this workout will be the time it takes you to complete all the work. Happy Holidays! Enjoy a few days off and we’ll see you back at the gym on Monday! See you on the leaderboard!

Skill
10 rounds
20s kipping toes to bar OR knees to chest
20s double unders
20s rest

We’ll be working through ten rounds of toes to bar and double unders with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both toes to bar and double unders. If you are still new to either of these skills you may want to be a bit more conservative in the numbers you start out with. You can choose between focusing on getting your toes to the bar today or knees to chest depending on your preference. If you are still working on double unders you can consider each twenty second work period as skill practice! If classes are large the order of the skill work can be switched to decrease the amount of people on the bars at once.

Workout of the Day
AMRAP in 12 minutes
front squats
3 clean and jerks EMOM

Choosing the right weight for your barbell will be important today. You’ll want to be sure you can hang on to your barbell for multiple front squat reps in every round as well as being able to get through your clean and jerks in 20-30 seconds in every round even when you are fatigued. You can practice a few touch and go reps for the clean and jerks or quick singles before the workout starts to decide what will be the best approach for you. You’ll be completing twelve total sets of three over the twelve minutes along with as many front squats as possible in the time remaining in each minute. Your score at the end of the twelve minutes will be the total front squat reps you complete.

standard: 75/55 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 working with a dumbbell or kettlebell you’ll want to bump up the total clean and jerk reps in each round. With a dumbbell or kettlebell plan for six clean and jerk reps rather than three at the start of each minute. After the clean and jerks you’ll move on to as many front or goblet squats for the remainder of the minute. Your score at the end of the twelve minutes will be the total front squat reps you complete. See you on the leaderboard!

Skill
EMOM for 10 minutes
3 strict press or straight set strict handstand push-ups

For today’s skill work you can choose between a three rep strict press every minute for ten minutes or a straight set of strict handstand push-ups. If you need more than two ab mats to get strict handstand push-ups done it would be more worth your time to grab a barbell for strict presses. You can choose to stick to one weight for the strict press or add weight as you go.

Workout of the Day
5 rounds for time
21 sit-ups
6 thrusters

Spend some time going over and warming up for today’s thrusters. You’ll be working through five rounds of twenty one sit-ups and six thrusters for time. The thrusters are meant to be a challenge. Choose a weight that feels doable but difficult for a set of six when the workout starts. If you break up the reps into two sets in the later rounds that is totally fine. Your score today will be the total time it takes you to complete all five 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 are using a dumbbell or kettlebell you will want to adjust the thruster number to six reps with each arm for twelve thrusters total in each round. Your score today will be the total time it takes to complete all five rounds. See you on the leaderboard!

Skill
12×30 seconds
straight set of strict pull-ups

You’ll have twelve attempts to jump up for a straight set of strict pull-ups today. If you’re not quite ready for unassisted pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to up the difficulty throw on a weight vest for weighted pull-ups.

Workout of the Day
AMRAP in 15 minutes
10 deadlift
7 hang power cleans
4 front rack walking lunge steps

You’ll need a light barbell for today’s fifteen minute AMRAP. Yesterday we stuck with all bodyweight movements and today it’s all about the barbell. You’ll want to be able to complete the ten deadlifts unbroken as well as the seven hang power cleans and four lunge steps. You should certainly take breaks between movements but the weight you choose today should be light and manageable to keep moving at a pretty quick pace for fifteen minutes. Your score today will be total rounds plus extra reps.

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’ll want to use more of a sumo stance for the deadlifts with your feet slightly wider than a squat and the weight tapping the ground between your feet. Alternate hands each rep for the hang power cleans and then hold the weight in a goblet position for the lunges. If you have a lighter weight you will most likely end up completing more rounds than if you were using a barbell so prepare yourself for a high volume workout. Your score today will be total rounds plus extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 slow pull squat clean + 1 squat clean

Spend ten minutes working up in weight for one slow pull squat clean plus one squat clean. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. Your second lift will be normal speed through the whole lift but should still leave the ground under control like any other lift.

Workout of the Day
AMRAP in 15 minutes
3 burpees
6 push-ups
9 box jumps

We’re leaving the barbell behind for today’s all bodyweight workout. You’ll need a box to jump to and that’s it! Each round will start with three burpees, six strict push-ups and then you’ll move on to your box for nine box jumps. Box jumps can always be switched to step ups if needed or you can consider jumping to a shorter box as well. With only six push-up reps in each round hold yourself to a high standard here. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips or resting at the bottom during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score today will be total rounds plus any extra reps.

standard: 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
You won’t need any equipment for today’s workout except for something to jump to or step up on to if you have it. If you don’t you can switch out the box jump reps for broad jumps, find something you can jump over or even a squat jump would work! Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
5 pull-ups
10 dumbbell goblet squats
15 drag rope double unders

You’ll need a jump rope, a dumbbell and a spot for pull-ups for this twenty minute AMRAP. While this has the same rep scheme as the well known “Cindy” workout you will most likely end up moving through these rounds a little slower with the weighted squats and transitions between different equipment. Make sure to choose a dumbbell that you can hang on to for all ten squat reps in every round. Take some time figuring out a good plan for the double unders as well. You can choose to drop the number down to something more manageable, stick to 15 singles with one or two double under attempts at the end of each set or switch to a regular jump rope rather than a drag rope. In a workout like this the goal should be to transition consistently and purposefully between each movement. Your score today will be total rounds plus any extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: chest to bar, 50/35 lb
overachiever: chest to bar, 65/45 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or even with no weight at all! You will also need a jump rope. If you don’t have a place to do pull-ups these can be switched out for push-ups. The only other changed you might need to make would be switching out the double under reps for mountain climbers or lateral hops if you don’t have a jump rope at home. Do your best to keep moving and keep track of your total rounds plus any extra reps for your score today. See you on the leaderboard!

Workout of the Day
7 rounds of 2 minutes on 1 minute off
10 push presses
then
max reps of power snatches

Choose a weight for your barbell today that you are very comfortable with. You’ll want to make sure you can complete ten unbroken push press through most of today’s workout. If you have to break up the push press reps in the last round or two that is totally fine but if it happens in round 1, 2 or 3 you may end up running out of time for snatches as the workout goes on. If you choose the correct weight for the push press you will likely end up with a manageable weight for the snatches that will allow you to complete small sets of reps rather than singles. If you end up resorting to single snatches focus on controlling your bar after every drop. Your score today will be the total snatch reps you complete after seven rounds.

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 kettlebell or dumbbell you’ll want to split up the push press reps into five on each arm every round. If your weight is particularly light you may want to bump up the push press reps to 7-10 with each arm every round so that you don’t feel like you’re doing kettlebell or dumbbell snatches forever. Your score today will be the total snatch reps you complete after seven rounds. See you on the leaderboard!

Skill
5×3
deadlift

We’re continuing our strength work and getting back into some heavy deadlifts! We’ll be working off the clock today and completing 5 working sets of 3. Feel free to mask up and pair up today to share a bar if you are comfortable doing that. The goal for today should be getting comfortable with touch and go deadlift reps at heavier weights than you might use in a workout. If it’s been awhile since you’ve lifted heavy definitely take it slow today but it will be a good time to see where you’re at after a bit of time off from strength work like this. Move well and have fun!

Workout of the Day
2 rounds for max reps
3 minutes of burpee box jumps
1 minute rest
3 minutes of calories on row or bike
1 minute rest

You’ll need a box and a rower or bike for today’s workout. We’ll be on a three minute on and one minute off interval for two rounds of burpee box jumps and calories on the machine of your choice. The order of the workout can be switched and rowers and bikes can be shared if classes are large. A three minute interval is short enough to choose a pretty fast pace for both movements. See if you can push yourself to go a little faster than what might feel comfortable and use the minute rest to recover as much as possible. Your score today will be burpee box jumps plus calories for one big number.

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

CFD at home:
If you’re working out from home today you may have to adjust today’s workout depending on what equipment you have available. The burpee box jumps can be switched to normal burpees or burpee broad jumps. If you don’t have a rower or bike to use for the second three minutes of work you can choose a different movement to replace the reps here. Air squats, lunges, step ups or even hang power cleans would be great options! Your score today will be total reps after 12 minutes of work. See you on the leaderboard!

Skill
7 minute double under ladder

With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. You can choose from one of the rep scheme options below.Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…
20-40-60-80…

Workout of the Day
AMRAP in 20 minutes
10 power clean
7 squat clean
40 sit-ups

We’ve got twenty minutes on the clock and a bunch of cleans and sit-ups on the menu today! The weight on your barbell should be a manageable for small sets or quick singles. Take into account which of the two cleans are more difficult for you when deciding on your weight. The sit-ups will be a welcome break from the barbell so do your best to chip away at those at a pace that allows you to recover a bit before getting back to the barbell. Your score today will be total rounds plus any extra reps.

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 may want to adjust the rep scheme to even things out between the clean reps and the sit-ups. Going with something like 20 alternating power cleans and 12 alternating squat cleans would be a good option. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
10 rounds
20s strict pull-ups
20s strict push-ups
20s rest

We’ll be working through ten rounds of strict pull-ups and strict push-ups with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both. If either of these skills are tough for you, you may want to be a bit more conservative in the numbers you start out with. Pull-ups can be scaled by using a band or choosing ring rows. Hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. If classes are large the order of the skill work can be switched to decrease the amount of people on the bars at once.

Workout of the Day
AMRAP in 10 minutes
6 R-arm OH lunges
8 kettlebell swings
6 L-arm OH lunges
8 kettlebell swings

You’ll just need a kettlebell for today’s ten minute AMRAP. You’ll be using your kettlebell for both movements so make sure to test out both the swings and the lunges with the weight that you choose. The overhead position can be really difficult so if you aren’t able to keep the kettlebell in a straight and locked out position throughout the lunge steps you can bring it down to your shoulder instead. Your score today will be total rounds plus extra reps.

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

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell. If you have a dumbbell and aren’t a fan of dumbbell swings you can switch the swings out for alternating hang power cleans instead. Bring the weight down to your shoulder for the lunges if the overhead position isn’t working for you. Your score today will be total rounds plus any extra reps. See you on the leaderboard!