Author: cfdavis

Skill
Tabata V-Ups

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Today you will be using each work period to complete as many V-up reps as possible. V-ups should be scaled with quality of movement in mind. Each rep should start and end in a hollow position with your shoulders and legs off the floor and low back in contact with the floor. The goal will be to reach for both feet with straight legs at the tops of the rep. There are many ways to scale this movement by reaching for knees, bending your legs or alternating legs for every rep. Do your best to choose a version of this difficult movement that works for where you are at.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
30 double unders
20 push-ups
max reps front rack walking lunge steps

The timing interval of this workout is most likely very familiar. The set up of this workout will be a little different though as it will not be a regular AMRAP during each three minute interval. Instead you will be working to finish thirty double unders and twenty push-ups in each round before moving on to your barbell to complete as many front rack lunges as possible. The goal here will absolutely be to make it to the barbell for a good chunk of reps in every round. Plan to choose a set of double unders that will take you under 45 seconds and a number of push-ups that you feel confident you could complete in 90 seconds or less when you are fatigued. You don’t need to spend a lot of time working through lunge steps but you’ll want at least thirty seconds with the barbell in the later rounds and maybe a bit more to start. Decrease double under and push up reps as needed in order to set yourself up for success today! Your score for today will be the total lunge steps you complete at the end of the five rounds.

standard: 115/85 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, kettlebell or with no weight at all. You’ll start each interval with a set of double unders and push ups before moving on to the lunges. The lunges are meant to be weighted in some way but as always feel free to leave the weight out if needed! If you don’t have a jump rope you can switch the 30 reps out for mountain climbers or lateral hops. Check out the workout description above to decide whether you should scale the reps of double unders or push-ups based on the timing that is suggested. Your score today will be your total lunge steps after all five rounds. See you on the leaderboard!

Skill
EMOM for 10 minutes
straight set of kipping toe to bar

Spend ten minutes working on the toe to bar skill. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!

Workout of the Day
3 rounds for time
20 box jump overs
50 alternating dumbbell power clean

For today’s workout you will need a box and a dumbbell. We’ll be working through three rounds for time of 20 box jump overs and 50 alternating power cleans with your dumbbell. Practice some box jump overs before the workout starts to get comfortable with this movement. You don’t need to stand up at the top of each box jump over rep, but you will want to make sure you’re not turning in a circle as you go back and forth over the box. This will most likely make you dizzy so pay attention to that! With 150 dumbbell power cleans in the workout you’ll want to make sure you choose a dumbbell you are comfortable with today. To scale this workout use a light dumbbell and a shorter box or consider completing two rounds for time instead of three.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the alternating power cleans. If you don’t have a box at home you can find something to jump all the way over for the box jump over reps. A small box, cooler, bench or even a pillow would work! Broad jumps would also be a good option here. To scale this workout consider completing two rounds for time instead of three. Today’s workout is for time. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 push press

Spend ten minutes working up to a heavy double push press for the day. The first focus for the push press should be a vertical dip and drive as you send the bar off your shoulders. After you do this, squeeze your legs and midline as you press the bar out to lockout. Be aware how you bring the bar back down to your shoulders between reps. If you can, catch the bar with a bent knee to reload and go directly into the next push press rep.

Workout of the Day
AMRAP in 12 minutes
1-2-3-4-5-6-7 …
thrusters
kettlebell swings

Hang onto your barbell after today’s skill work. You’ll probably want to lighten it up quite a bit though for the thrusters. Choose a weight that allows you to work through 7-10 unbroken thrusters even when you are tired. For the kettlebell swings grab a kettlebell that you are comfortable with and have used in a workout before. Your score today will be the last round you finish of both movements plus any extra reps in the next round.

standard: 75/55 lb, 24/16 kg
rx: 95/65 lb, 28/20 kg
sport: 115/85 lb, 32/24 kg
overachiever: 135/95 lb, 40/32 kg

Today’s workout can be done with a just a kettlebell, just a dumbbell or a dumbbell or kettlebell and a barbell. If you are using a dumbbell or kettlebell for the thrusters you can either hang on to your weight with both hands for each rep or switch arms whenever you want and do one arm thrusters. If you opt for one arm thrusters make sure to keep things as even as possible between each arm. Jumping squats or goblet squats are always a scaling option when it comes to thrusters as well. A dumbbell can be used for the swings if you don’t have a kettlebell or you can choose alternating hang cleans instead of swings with your dumbbell. Your score today will be the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean with pause in bottom of front squat

We’ve got some barbell technique work today. Today’s skill work will start with a squat clean with a pause in the bottom of your squat. Pausing in the bottom of your squat will certainly increase the difficulty of this lift. It will also force you to stay in a good position throughout your squat. Keep your midline tight and engaged and your chest and elbows as upright as possible. You may not get as much weight on the bar as you’re used to but make sure to keep the pause in there as the bar gets heavier!

Workout of the Day
AMRAP in 10 minutes
20 sit-ups
10 weighted step ups

Today’s ten minute AMRAP is pretty straightforward. We’ll be working through as many rounds as possible of twenty sit-ups and ten weighted step ups for ten minutes. For a workout like this try your best to keep moving at a consistent pace for the full ten minutes. Focus on quick transitions as you move between the sit-ups and step ups. To scale this workout you can decrease the sit-up reps, grab a light dumbbell or leave the weight out of the step ups entirely!

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″, 10 T2B
overachiever: 75/55 lb, 24/20″, 15 T2B

CFD at home:
For today’s workout all you will need is something to step up to and any kind of weight you can hold onto during the step ups. If you don’t have something to use for this movement it can always be switched out for weighted lunges. Feel free to leave the weight out if needed and do unweighted step ups or lunges instead. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
with a clock set for 25 minutes

Every 5 minutes for 5 rounds
for time
400m run
15 alternating devil press
record the time of each attempt and rest until the 5 minute mark

All you need for today’s workout is one dumbbell. It may look simple on paper but making sure you choose an appropriate weight today will be important. For five rounds you will have five minutes to complete a 400m run and 15 alternating devil press. The run should take anywhere from 1:30-2:30 which leaves you a few minutes to work through the devil press. In order to hold a pace that is repeatable you’ll want to make sure you have time to recover in every round. Your rounds can be scaled by cutting the run down to 200 or 300 meters or decreasing the devil press reps. Make a plan BEFORE the workout starts that will allow you 45 seconds to one minute of recovery in each round. Your score for today will be five different times. Try to push the pace and go faster than you might otherwise if you didn’t some rest before each round.

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 weight you can definitely do this workout with regular burpees. If you don’t have a place to run you could replace it with 20 broad jumps, 25 box jumps, 30 air squats or a distance on a bike or rower that would take about two minutes. The objective today is to push the pace on each round and then use any extra time in the 5 minutes to recover before your next round starts. Your score for today will be the time of each round so you will have five different times at the end of the twenty five minutes.

Workout of the Day
5 rounds with one minute at each station
row, bike or ski for calories
power snatches
alternating pistols
rest

For today’s workout you’ll have your choice of rower, bike or ski erg, a light barbell for barbell snatches and we’ll be working on pistol squats or some variation. We’ll be on an EMOM clock spending one minute at each station for five rounds with one minute of rest at the end of each round. The goal will be to total up as many calories, power snatches and pistols over the twenty minute workout. Choose a pace on your machine of choice that feels manageable for the full minute so that you can hop off and get to work on the snatches without too much rest. The weight you choose for your barbell should be pretty light today. Make sure you can maintain sets of snatches throughout the whole workout. Pistol squats are a big challenge so spend some time before the workout starts going over all the different ways this movement can be scaled to find a good fit for where you are at. There are tons of options to scale this movement! Your score today will be the total reps you complete at the end of twenty minutes.

standard: 75/55 lb, one legged squats to a box
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 for the snatches. If you don’t have a bike or rower at home you can switch this minute of work out for either burpees, box jumps or double unders. Don’t worry if you can’t quite do pistol squats yet, they can be scaled in many different ways! If you don’t have a favorite option for pistols you can try one legged squats sitting down to a chair or box, bodyweight step ups, bulgarian split squats or even just air squats work! Your score today will be the total reps you complete at the end of twenty minutes. See you on the leaderboard!

Workout of the Day
We’ll miss you Coach Alex!!

AMRAP in 7 minutes
burpee pull ups or burpee bar ​or ring muscle ups

1 minute REST

AMRAP in 7 minutes
power cleans

We’re celebrating Coach Alex today before he moves on with some of his favorite movements! Well, maybe not the burpees but we couldn’t resist throwing those in:) You’ll have seven minutes to work through as many reps as possible of either a burpee pull-up or a burpee muscle up on either a bar or rings. A great scaling option for the burpee today if you don’t want to to pull-ups or muscle ups would be burpee to a target. Set yourself up under a bar that is slightly out of your reach and then jump to touch it with both hands after each burpee. After resting for one minute you’ll move on to a heavy barbell to complete as many power cleans as possible in seven minutes. Go for a challenging weight today that forces you to work in singles and not sets. We recently did a five minute AMRAP of power cleans. If you remember what weight you did for that workout consider bumping the weight up a bit today. If classes are large the order of the workout can be reversed to make room on the pull-up bars or rings. Whether you start on the barbell or on the burpees your score will be your total reps at the end of the fifteen minutes.

standard: burpee to target, 135/95
rx: burpee pull-up, 185/125
sport: burpee bar or ring muscle up, 225/145
overachiever: burpee bar or ring muscle up, 245/155

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell your score will be much higher than those using a heavy barbell so prepare yourself for a high rep workout! For the burpee pull-up or muscle up you can either do regular burpees in place or find a target you can jump and touch after each rep to mix things up. If you have access to a pull-up bar or rings definitely go for the pull-up or muscle up after each burpee! Your score today will be your total power cleans plus all your burpee reps. See you on the leaderboard!

Workout of the Day
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
AMRAP in 20 minutes
400m run
21 sit-ups
12 alternating dumbbell snatch

You’ll need a dumbbell and an ab mat for today’s workout. With only 12 snatches in every round, today would be a great day to give a heavier dumbbell a try if that’s something you have been thinking about doing. A workout like today is fairly straightforward so do your best to settle in to a pace that feels sustainable from the start. Your score today will be total rounds completed plus any 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’ll need a good spot for sit-ups and if you have space available find a place for a run distance that takes about 2 minutes. If you don’t have space to run you can replace the run with 100 double or single unders, 100 mountain climbers, 30 broad jumps or 12 burpees. Your score today will be total rounds completed plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
Power Snatch + Hang Power Snatch

We’ll start with some heavier snatches for our skill work today. It is up to you if you want to complete these snatches as singles or if you want to hang on to the bar between the power snatch and hang power snatch. If you choose to drop the bar before the hang power snatch make sure the second lift starts with a snatch grip deadlift with a pause at the hang before you complete the lift. Whichever you choose you’ll want to get both snatches done within 20-30 seconds to make sure you have time to recover and/or add weight before the next minute.

Workout of the Day
AMRAP in 15 minutes
8 box jumps
6 weighted step ups
4 burpee box jump overs
200M run

You’ll need a box and a dumbbell for today’s workout. We’ll be using the box for three different movements followed by a short run to cap off each round. Make sure to choose a box height that you are comfortable jumping to and stepping up to with a weight. You can hold your dumbbell however you want for the step ups so try out a couple different options before the workout starts. Your score today will be your total rounds completed plus any extra reps.

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

CFD at home:
If you have a box or something to jump on or step up to you will need it today. If you don’t have something you can use for the box jumps, burpee box jumps or step ups, these movements can all be adjusted. Box jumps can be switched to broad jumps or you can find something to jump over like a packing box, bench or cooler. Weighted step ups can always be weighted lunges if you don’t have something to step up to and you can stick with regular burpees for the burpee box jumps if you don’t have a box at home. If you don’t have a place to get the run in you can just leave it out of the workout. You’ll end up getting more rounds than if you have the run in but it will still be a great workout! See you on the leaderboard!

Skill
EMOM for 10 minutes
straight set of kipping pull-ups

Spend ten minutes working through straight sets of kipping pull-ups. If you need a band for pull-ups you can still work on kipping pull-ups with your band or if you prefer, stick with strict or even just practice kipping swings.

Workout of the Day
AMRAP in 10 minutes
50 drag rope double unders
21 kettlebell swings

You’ll need a drag rope and a kettlebell today. The drag rope makes double unders even more tricky so if you need to stick with a regular rope you can definitely do that. If you are ready to give the drag rope a try you can also choose to adjust the reps down to a set size that feels more manageable if needed. 20 or 30 reps would be a great place to start if you are comfortable with double unders but new to the drag rope. Singles are always ok as well but make sure to throw some double under attempts in to each round. You’ll want to be fairly comfortable with the kettlebell you choose to swing today. Pick a weight that allows you to get the 21 reps done in one to two sets. Your score today will be total rounds completed plus any extra reps in the next round.

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 dumbbell or kettlebell and a jumprope. If you have a dumbbell you can use it for swings! If you don’t like swinging a dumbbell feel free to switch these reps out for alternating hang cleans or sumo deadlift high pulls or just sumo deadlifts with your dumbbell. Adjust the double unders as usual by decreasing the set size if needed or choosing singles with some double under attempts sprinkled in. If you don’t have a jump rope you can complete 50 mountain climbers or 50 lateral hops each round instead.Your score today will be total rounds completed plus any extra reps in the next round. See you on the leaderboard!