Author: cfdavis

Skill
EMOM for 10 minutes
1 slow pull power snatch + overhead squat

You’ll have ten chances to complete one slow pull power snatch and one overhead squat today over ten minutes. The slow pull is meant to force you to focus on a controlled pull from the floor. You’ll want your hips and chest to rise together as the bar moves from the floor to right above your knees. Once the bar passes your knees the bar can speed up as it comes up to meet your hips. Open your hips aggressively to send the bar overhead while pulling yourself slightly under the bar to catch it in a power position. Once you have steadied yourself you can complete an overhead squat. If the overhead squat position is a difficult one for you make sure to keep the bar light to account for that. If the overhead squat position is not a healthy position for your shoulders or hips you can skip that portion of today’s lift and just complete the slow pull power snatch!

Workout of the Day
AMRAP in 10 minutes
10-20-30-40…
deadlifts

200m run after every round

We’ve got ten minutes on the clock for today’s couplet of deadlifts and running. Load your bar up to a weight that feels manageable for sets of seven to ten even when you are tired. If at any point you are doing singles your bar is definitely too heavy. Every round of deadlifts will go up by ten reps and you’ll need to run two hundred meters to complete each round. Use the run as a bit of a break from the barbell but keep your pace up enough to not lose too much time there. If you can’t run grab a bike today rather than a rower as deadlifts and rowing are very similar and won’t make sense as a pairing in this case. Your score will be the last round of deadlifts you complete along with the run and any extra reps in the next round.

standard: 135/95 lb
rx: 185/125 lb
sport: 225/155 lb
overachiever: 275/185 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 use a sumo stance with your feet set wider and then weight between your feet. If you have a place to run plan to find a distance that you can complete in 45 seconds or a minute. If you don’t have a place to run you can replace it with the same amount of time on a bike, 50-100 double or single unders or 30 lateral hops after every round. Your score will be the last round of deadlifts you complete along with the run and any extra reps in the next round. See you on the leaderboard!

Skill
10×3
strict pull-ups
1 wall walk after every set of pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times. The wall walk is a challenging handstand positioning skill. Whenever you finish your pull-ups make your way to a spot on the wall and start laying on your belly with your feet flat and touching the wall. Push your self up to your hands and start walking your feet up the wall while you walk your hands closer to the wall at the same time. Make sure to keep your body in a good position and don’t let your hips sink down towards the wall. Only walk yourself as high as you are able while keeping a quality body position and a controlled descent back to the ground.

Workout of the Day
AMRAP in 7 minutes
1-2-3-4-5-6 …
power clean
thruster

Today’s workout is a quick one so choose a weight that feels challenging but also keeps you moving fast. The thruster will be the more challenging of the two movements so this movement should be the deciding factor when loading up your bar. Make sure to spend some time going over thruster technique so that you are moving the bar in the most efficient way possible. Plan on the cleans being done in small sets or singles and hanging on to the bar for multiple reps on the thruster. If you have to resort to single squat clean thrusters at any point you have gone too heavy. Your score today will be the last round you complete of both movements 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 can do the workout as written but be prepared to get much further into the workout than if you were using a heavier barbell. You can alternate hands for each rep on the power cleans and then split the thrusters up however you would like between arms. Do your best to keep things even but it will probably make the most sense to choose one arm to use on each round and complete all the reps on one side and then switch arms for the next round. If you can use both hands on your dumbbell or kettlebell for the thruster and hold it in more of a front rack that is always an option as well. If your weight is too heavy give jumping squats a try but double the number in each set. Your score today will be the last round you complete of both movements plus any extra reps in the next round. See you on the leaderboard!

Skill
10×3
strict pull-ups
1 wall walk after every set of pull-ups

Workout of the Day
AMRAP in 7 minutes
1-2-3-4-5-6 …
power clean
thruster

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

Skill
8 rounds of
20 seconds arch hold
10 second hollow hold

We’re starting the day with a short piece of skill work on the tabata clock with a twist. You’ll be working during the work periods but also during the ten seconds that is usually rest. During the twenty second work period you’ll be in an arch position. Lay on your stomach for this one and focus on squeezing your legs together and keeping your arms out straight in a narrow position similar to how you might hang from a pull-up bar. The hollow rock for the ten second periods can be a difficult skill to do correctly so spend some time going over this with your coach before you start . The main thing to focus on will be a hollow position that keeps your lower back in contact with the floor at all times. Keep your legs straight and arms up over your head as you rock. To scale this movement you can take out the rock, bring your hands down next to your sides or bring one or both knees in to make things a bit easier. Make sure to transition quickly between positions as the time will tick away quickly! If you are comfortable in both of these positions you can hold a PVC pipe in both the arch and the hollow to make things a bit more challenging.

Workout of the Day
5 rounds of 3 minutes on 1 minute off

6 dumbbell weighted step overs
6 box jump overs
6 alternating pistols

Today’s workout is all about the legs! There is a lot going on here so spend some time practicing each movement before the workout starts. The pistol or one legged squat will be the trickiest part of this workout. Your coach will give you some ideas for getting pistols done using your other leg to help or sitting back to a box or using a post for support. If you’re looking for something more simple you can try air squats or lunge steps as well. For the box step overs try holding your dumbbell in a few different ways to find what feels the most comfortable. Box jump overs are a little different from our regular box jumps so definitely give these a try as well before the workout starts. You’ll be working to complete as many rounds and reps as possible in each three minute work period with one minute rest between rounds. Your score at the end of the workout will be your total rounds completed plus all your extra reps.

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

CFD at home:
For today’s workout you’ll need a dumbbell or kettlebell and something to step up to if possible. You’ll start with six weighted step ups or step overs depending what you are using for this. If you don’t have something to step onto you can switch this movement out for weighted lunges. The box jump over can be a jump over anything that you have at home. A packing box, small cooler or even a pillow would work. If you can’t find anything to jump over, broad jumps would work as well. Pistols or one legged squats can be quite tricky. You can use a chair or anything that you could sit on to help with these by standing on one foot, sitting back to your chair and then standing up without the help of your non working leg. if you want to skip the pistols today switch these out for unweighted air squats. Your score at the end of the workout will be your total rounds completed plus all your extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + hang squat clean

You’ll have ten opportunities to complete a power clean plus a hang squat clean. You can choose to hang on to the bar or drop it between reps depending on what you are comfortable with. If you decide to drop the bar between reps make sure that your second rep starts with a deadlift to bring the bar up to the hang before starting the hang squat clean. If you haven’t tried it before this would be a great time to give hook grip a try! It will definitely give you the strongest pull when it comes to both lifts.

Workout of the Day
AMRAP in 10 minutes
10 drag rope double unders
7 sit-ups
4 push-ups

We’ve got a ten minute AMRAP today with what is sure to be a high round count triplet. The rep counts are small for each movement so do your best to move quickly between the jump rope, sit-ups and push-ups. Using a drag rope for double unders will definitely make things a bit trickier, if you don’t feel ready for this grab a speed rope instead and stick with regular double unders. If you’re not quite ready for double unders at all you can stick with the drag rope and complete ten singles with one double under attempt at the end of each set. With only four push-ups in each round today do your very best to keep things as strict as possible. If you’ve been working from your knees for awhile this would be a good time to give box push–ups a try. If strict push-ups are tough for you today would be a great time to stick with them even if it slows you down a little.

Workout of the Day
AMRAP in 20 minutes
10-20-30-40-50…
bike or row cals
5-10-15-20-25
burpee box jumps

Grab a box and your choice of rower or bike for today’s workout. You’ll be working through sets of both calories on your machine of choice and burpee box jumps over twenty minutes. You’ll start with ten calories and five burpee box jumps and then move to twenty and ten, then thirty and fifteen etc. continuing in that fashion until you hit the twenty minute mark. If you need to scale this workout you can choose to do burpee step ups, burpee box jumps with a shorter box or even just regular burpees to make things more manageable. Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round.

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

CFD at home:
You won’t need any weight for today’s workout. If you happen to have a bike or rower at home you can use either one in today’s workout! If you don’t have access to that the best alternative would be either double unders, weighted or unweighted step ups or a ring row or push-up. If you choose double unders you may want to bump the reps up a bit so that you don’t feel like you’re doing burpee box jumps the whole time. A rep scheme of 20-40-60-80 etc. would make more sense for double unders if you choose that movement. If you don’t have something to use for the box jump portion of the burpee box jumps you can do either burpee broad jumps, burpee step ups or just regular burpees in place! Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run then
max reps
power cleans

We’ve got a fun interval style workout today with running and a heavy barbell. Plan to load your bar up to something that forces you to do singles. If you’re not sure what weight to choose spend some time during warm up testing out some weights that are a little heavier than what you might normally choose for a power clean weight in a workout. Focus on catching the bar in a partial squat with your hips back and chest upright. The goal for the 400 meter run should be to finish it somewhere between 1:30-2:30 so that you have some time to get to work on the barbell reps. The distance on the run can always be decreased if needed to 300 or even 200 meters to allow for this timing. If you can not run for any reason grab a bike rather than a rower today and complete 1000 meters in each round before starting your cleans.

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. The workout is written with a heavy barbell in mind so if you have a dumbbell or kettlebell just be aware that you will be doing quite a few reps by the end of the workout! The run in the beginning of each round should take two to two and a half minutes. If you can’t run but have a rower or bike choose a distance that you can finish in this time domain. If you need a sub for the run altogether the best options would be 50 unweighted step ups, 30 weighted step ups, 100-150 double or single unders or 20-30 burpees. Again this work should take at least two minutes so that you don’t end up with too much time for the power cleans. Your score for the day will your total power clean reps. See you on the leaderboard!

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run then
max reps
power cleans

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.
overachiever: 225/155 lb

Workout of the day
with a clock set for 20 minutes

at 0:00
for time
75 thrusters
50 alternating dumbbell snatch

at 10:00
or time
50 alternating dumbbell snatch
75 thrusters

standard: 35/20 lb, 15/15 lb
rx: 50/35 lb, 45/35 lb
sport: 50/35 lb, 45/35 lb
overachiever: 50/35 lb, 45/35 lb

Today’s work is essentially a couplet of thrusters and alternating dumbbell snatches but you’ll two separate chippers starting at 0:00 and 10:00 minutes. In the first iteration you’ll knock out seventy-five thrusters before finishing up with fifty alternating snatches with a dumbbell. The goal is to complete that as fast as possible so you can recover before performing the inverse at the ten minute mark. Use an empty barbell or training bar for the thrusters and a dumbbell that you can complete alternating snatches in large sets.

Skill
2 rounds of Tabata alternating between
Arch Hold
Plank Hold

We’ll start today off with some important body position work. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. After twenty seconds in the arch position you’ll move to a plank hold either on your elbows or hands. Whatever version you prefer make sure to keep your body in a tight straight line rather than sending your hips up or down to make things easier.

Workout of the Day
7 rounds of 1 minute at each station
double unders
front rack walking lunge steps
sit-ups

You’ll be working for twenty one minutes to rack up as many reps as possible of three movements. Double unders can be tricky but if you can get any number of reps in across the seven minutes at this station it will be more beneficial than doing a bunch of singles. You’ll want to choose a weight for the lunge steps that allows you to do 1-2 good sized sets during the one minute work period. Your score for today will be total reps so do your best to keep track as you go!

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’re working with a dumbbell or kettlebell you can hold your weight in the goblet position. Bodyweight lunges are also totally fine if you want to keep things unweighted. Double unders can be scaled to single unders if needed but if you can get any number of double under reps across the seven minutes at this station it will be more beneficial. If you don’t have a jumprope you can choose between lateral hops or mountain climbers. Your score for today will be total reps so do your best to keep track as you go! See you on the leaderboard!