Author: cfdavis

Skill
Tabata double unders

You’ll have eight rounds of twenty seconds of work and ten seconds of rest to complete as many double unders as possible. If double unders are still a struggle for you try your best to stay relaxed through s few singles before making a good attempt or two at a double under in each round. If you are rocking the double unders focus on speed and working for the entire twenty seconds to see how many reps you can get done in each work period.

Workout of the Day
AMRAP in 15 minutes
15 sit-ups
12 burpees
9 power snatch

Today’s workout will start with two bodyweight movements before moving on to the barbell for a set of power snatches. Choose a weight here that you feel comfortable completing nine reps unbroken with when the workout starts. You will most likely have to break things up as you go but you don’t want to end up doing singles at any point. Work your way through the sit-ups and burpees at a pace that feels sustainable so that you can transition to the barbell quickly each round. Your score for today will be total rounds plus any extra reps.

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 working with a dumbbell or kettlebell you can bump the reps up slightly depending on what weight you are working with. If your weight is on the heavier side plan for 12 snatches instead of 9. If you have a light dumbbell or kettlebell plan for 20 reps every round. Work your way through the sit-ups and burpees at a pace that feels sustainable so that you can transition to the snatches quickly each round. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean + 2 front squats

You’ll have ten chances to work up to a heavy squat clean plus two front squats. Adding two additional front squats will make things a lot tougher so plan to start a little lighter than you might if it was just one squat clean. Fight for an upright torso and high elbows through every rep.

Workout of the Day
AMRAP in 10 minutes
thrusters

8 jumping alternating lunge steps EMOM

You’ll need a light barbell for today’s workout. The goal will be to complete as many thrusters as possible in ten minutes, but you’ll have to start each minute with eight jumping lunges. Your legs are sure to be burning so you’ll want to make sure you feel comfortable with the weight you choose for the thrusters. Plan to pick up your bar for one bigger set or maybe two small sets but the minute will definitely tick by quickly! Your score for today will be the total number of thrusters you are able to complete during the ten minutes.

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. For ten minutes you’ll start each minute with eight jumping lunges before moving on to your weight to complete as many thrusters as possible in the time remaining in each minute. The weight for this workout should be on the lighter side so if you feel like your dumbbell or kettlebell is too heavy you could do goblet squats instead of thrusters. If you are using a dumbbell or kettlebell for the thrusters you can either hold your weight with two hands or do one armed thrusters and switch arms in each round. Do your best to keep things as even as possible between your arms. Your score for today will be the total number of thrusters you are able to complete during the ten minutes. See you on the leaderboard!

Workout of the day
AMRAP in 20 minutes
30-60-90-120 …
double unders
20-40-60-80 …
medicine ball step ups
10-20-30-40…
row or bike calories

We’ll set the clock for twenty minutes today so we can tackle this triplet of three movements and different ascending rep schemes. Double unders will increase by 30 reps, step ups by 20 and calories by 10 each round. Double unders should always be scaled first by volume if possible before switching to singles. If you can do some number of double unders choose a rep scheme that feels manageable to you. You could decide to do 10-20-30 or even 5-10-15 would be great options. If you have never done a double under before you can definitely choose to keep the rep scheme as is and do singles instead. Keep working on double unders if you can! Even though they can be frustrating it will pay off! As far as scaling goes the double unders are the biggest place to focus. Step ups can be scaled by weight or by height or deciding to leave the weight out all together and stick with bodyweight step ups. For the calories you’ll have your choice between a bike or a rower or even the ski erg if it’s available! Settle in on each set and try to find a pace that feels hard but manageable so that you don’t lose too much time here. Your score today will be your total rounds completed plus any extra reps.

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

CFD at home:
For today’s workout you will ideally need a jumprope and something to step up on to. If you happen to have a rower or a bike you can use it today! If you need to scale the double unders down a bit to make them more manageable check out the workout notes above for some suggestions. The step ups can be done with or without weight but if you choose to do them weighted make sure you choose something light to hold that would be close to the weight of a medicine ball you might use if you were at the gym. If you don’t have a jumprope or a surface to use for step ups you can switch these movements to mountain climbers or lateral hops in place of double unders and lunges instead of step ups. The bike or row cals can be switched out for burpees, up-downs or broad jumps! Your score today will be your total rounds completed plus any extra reps. See you on the leaderboard!

Workout of the day
10 rounds of 90 seconds on 60 seconds off
15 wall ball shots
then
max reps one arm alternating devil press

You’ll have ten chances to rack up as many one arm alternating devil press as possible in today’s workout. Each ninety second interval will begin with fifteen wall ball shots before you can make your way to the dumbbell. If needed you can scale the wall ball shots by weight and height to be able to get them done with enough time to work on your devil presses or leave the ball out of it and complete 15-20 jumping squats instead. Your dumbbell weight should be pretty manageable so you can work continuously in your remaining time. To scale this workout consider stopping after eight rounds or stopping each round a little early with 15-20 seconds left to give yourself some extra rest. Your score for today’s workout will be your total devil press reps.

standard: 35/20 lb, 14/10 lb
rx: 50/35 lb, 20/14lb
sport: 65/45 lb, 30/20 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
You can get today’s workout done with just a dumbbell or kettlebell. If you have a wall ball you can use it of course but you don’t need it. Wall ball reps can be replaced with either 15-20 jumping squats, 15 light thrusters or 15 goblet squats. You could also try 15 jumping squats holding your weight if it is not particularly heavy. After you complete your squat reps you will spend the rest of the time chipping away at either alternating devil press reps or just regular burpees depending on what you’re up for today. Your score for today’s workout will be your total devil press or burpee reps.

Skill
EMOM for 10 Minutes
1 Split Jerk

You’ll have ten chances to work up to a heavy split jerk today. You can choose to power clean or squat clean the bar to bring the bar up to your shoulders. Focus on a vertical dip and drive before sending the bar overhead. You’ll want to have a full grip on the bar and maintain contact between the bar and your shoulders until you have fully extended your hips and legs. As you drop into the split position punch your arms out fast to ensure you catch the bar with locked out elbows.

Workout of the Day
AMRAP in 15 minutes
21 Sit-ups
15 KB Swings
9 Strict Press

We have a fifteen minute triplet to finish off the work week! Make sure your bar is light for the strict press as nine reps will definitely add up. Choose a kettlebell that you are comfortable with as well so that you don’t get stopped up there. Settle into a consistent pace and do your best to move quickly between movements. Your score for today will be your total rounds plus any extra reps.

standard: 45/35 lb, 24/16 kg
rx: 75/55 lb, 28/20 kg
sport: 95/65 lb, 32/24 kg
overachiever: 115/85 lb, 40/32 kg

CFD at home:
Today’s workout can be done with just a dumbbell or kettlebell or a combination of a barbell and a kettlebell or dumbbell. If you have a barbell you can use it for the strict press, make sure you choose a light weight! If you are just working with a dumbbell or kettlebell you can split up the strict press between your arms however you want but do your best to keep things as even as possible throughout the workout. If you don’t have a kettlebell for the swings you can either swing your dumbbell or switch the swings out for alternating hang cleans or sumo deadlifts. Settle into a consistent pace and do your best to move quickly between movements. Your score for today will be your total rounds plus any extra reps.

Skill
Tabata Push-ups
Hollow hold during rest period
1 minute rest
Tabata Plank hold
Arch hold during rest period
1 minute rest
Tabata Squats
Squat hold during rest period

We’ll start today with some skill work on a tabata clock. There will be no “rest” during the actual tabatas but there will be one minute of rest to reset after each set of 8 rounds of work. Each tabata is 8 rounds of twenty seconds “on” and ten seconds “off”. Today there will be work during the off period as well so get ready to work for four minutes straight. Count your push ups and squats if you can and do your best to hold a solid plank for the full twenty seconds every time.

Workout of the Day
AMRAP in 7 minutes
50 alternating dumbbell clean & jerk
50 weighted step ups

We’ve got a short workout on the menu today and you’ll just need a dumbbell and a box for it. With seven minutes on the clock you’ll start with fifty alternating dumbbell clean and jerks before moving on to fifty weighted step ups with the same dumbbell. Choose a dumbbell that you feel very comfortable with for the clean and jerks and do your best to go right into the jerk as you catch the dumbbell at your shoulder for the clean. You can hang on to the dumbbell in any way for the step ups, finding something that doesn’t tax your grip would be best if possible. To scale this workout grab a light dumbbell for the clean and jerks and leave the weight out of the step ups to make things a little more manageable. Your score for this workout will be total rounds plus any extra reps.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You’ll have seven minutes to work through 50 clean and jerks with your dumbbell or kettlebell before moving on to 50 weighted step ups with your weight. If you don’t have something to step up onto you can switch the step ups to weighted or unweighted lunges instead. Step ups can also be unweighted if that makes more sense for you! Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a heavy squat clean today. Start at a manageable weight and add weight as you go to finish at a challenging single in minute ten or maybe even an attempt at a PR! As you’re working up in weight think about what you might want to use for today’s workout as well. It shouldn’t be the weight you lift in minute ten but maybe somewhere around minute five or six.

Workout of the Day
for time
10-1
lateral burpees

1 squat clean after every round

Hang on to that heavy barbell after finishing today’s lifting EMOM. After ten squat cleans during the skill work you should have a pretty good idea where your weight should be for the workout. It shouldn’t be the weight you lifted in minute ten but maybe somewhere around minute five or six. Remember that each squat clean will come after a set of burpees so you will certainly not be fresh when you’re lifting. The point of today’s workout should definitely be to challenge yourself with a weight you don’t often use in a workout. However, make sure you feel confident that you can make each squat clean as the workout goes on. Today’s workout is for time, if the amount of work looks daunting consider starting at the round of seven or eight rather than ten burpees.

standard: 155/105 lb
rx: 205/145 lb
sport: 225/155 lb
overachiever: 245/165 lb

CFD at home:
Today’s workout is written with a heavy barbell in mind. If you are working with a dumbbell or kettlebell you’ll want to adjust the reps for the squat clean since we can’t adjust the weight. Rather than doing one squat clean after every set of burpees you’ll complete either 4 or 6 alternating squat cleans or goblet squats. If your weight is on the lighter side you can do six and if it’s somewhat heavy go for four reps. The burpee reps won’t change but if you want to add a lateral hop over your dumbbell or kettlebell you definitely can! Your score will be however long it takes you to finish all the burpees and squat cleans. See you on the leaderboard!

Skill
EMOM for 10 minutes
20 double unders
then
straight set of strict pull-ups

We’re working on two skills today with a small set of double unders followed by a small set of strict pull-ups. Choose a set of double unders that you feel confident you can do unbroken and then walk directly to the pull-up bar for a small set of pull-ups. Plan for between 1 and 5 pull-ups. You’ll want to make sure you have enough time to make your way back to your rope and have a little time to recover as well.

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 …
front rack walking lunge steps
box jump overs

Grab a barbell and a box for today’s workout. With ten minutes on the clock we’ll be climbing up by two reps every round working through front rack lunges with your barbell and box jump overs. Load your bar to a weight that feels manageable for about ten reps unbroken. Practice box jump overs so that you feel comfortable with how you want to work through these reps as well. Smooth is fast in a workout like today! Your score at the end of the ten minutes will be whatever round you finish both movements of plus any extra reps in the next round.

standard: 115/85 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/135 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you’re working with a dumbbell or kettlebell you can hold your weight in a goblet position for the lunges. If you don’t have a box at home to jump on to you can find something to jump over like a packing box or bench OR find something to step up onto and do step ups or step overs instead. Your score at the end of the ten minutes will be whatever round you finish both movements of plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 push press

Workout of the Day
6 rounds of 2 minutes on 1 minute off
3 push-press
6 front squats
9 deadlifts

Lighten up your bar a bit after today’s skill work. Hopefully you’ve had some practice on cycling reps and a good idea for a workout weight for the push presses. You’ll want to choose your weight mostly based on the push press and possibly the front squats. Those will be the most difficult parts of the workout. The push press should be unbroken throughout the workout, but totally ok to break up the front squats with a quick break. Don’t worry about the deadlifts when selecting your weight but do make sure to knock out a few reps in the warm up! You’ll have six rounds of two minutes on and one minute off to work through the 3-6-9 rep scheme. Your score at the end of the workout will be total rounds plus all extra reps.

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 or kettlebell. If you are using a dumbbell or kettlebell you can use one arm for each set of push press and alternate every round. Hold your weight at your chest is a goblet position for the squats and then the deadlifts will be more of a sumo style with your feet a bit wider than a normal deadlift stance and the weight tapping the ground between your feet.You’ll have six rounds of two minutes on and one minute off to work through the 3-6-9 rep scheme. Your score at the end of the workout will be total rounds plus all extra reps.

Workout of the Day
with a clock set for 21 minutes
7 minutes of rowing or biking for calories
7 minutes of burpees
7 minutes off wall ball shots

For today’s twenty one minute workout you’ll need a bike or rower and a wall ball. The workout will start with seven minutes on your machine of choice trying to total up as many calorie reps as possible during this work period. From seven to fourteen minutes on the clock you’ll be working away on burpees and then the final seven minutes will be at the wall with your wall ball. At the end of the workout your score will be the total reps you completed of all three movements. There is no prescribed rest in this workout so find a pace at each station that feels sustainable throughout.

standard: 14/10 lb
rx: 20/14lb
sport: 30/20 lb
overachiever: 30/20 lb

CFD at home:
There are three movements in today’s workout and you’ll spend seven minutes at each. The first is on a rower or bike so if you don’t have one of those at home you can switch the first movement to a weighted or unweighted step up. The second seven minutes will be spent doing burpees, sorry:) and then the last seven minutes can be either wall balls if you have one, jumping squats if you don’t or goblet squats if you want to add some weight in today. Your score at the end of the twenty one minutes will be your total reps. See you on the leaderboard!