Author: cfdavis

Skill
EMOM for 10 minute
2 hang power cleans

Spend ten minutes working up in weight for a hang power clean double. Plan to hang on to the bar to complete both reps. The first thing you will do is deadlift the bar up to the hang. Hook grip will go a long way to feel like you have a strong grip on the bar and a strong pull. When you’re ready keep your chest up as you bend your knees, bow forward and then use your legs and hips to send the weight up to your shoulders. You’ll want to make sure to catch each lift in a power position and as always focus on fast elbows!

Workout of the Day
10 rounds for time
10 jumping lunges
4 strict presses

Before starting this workout spend some time testing out a good weight for your strict presses. You’ll want to start with something that you can complete four reps in a row with. If you end up having to break it up towards the end of the workout that is totally fine. The other movement for today will be jumping lunges. These can be tricky so give a few a try and do your best to catch yourself in a bit of a wider stance than you might do a normal lunge while you lower your knee to the floor in a controlled way. This can make it easier to keep your balance going into the next jump. Jumping lunges can always be scaled to normal walking lunges. If you need to scale today’s workout plan to complete seven or eight rounds for time instead of ten.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/185 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 switch arms every round for the strict presses or do two reps on each arm in each round. Jumping lunges can always be scaled to normal walking lunges and if you need to scale the volume down you can plan to complete seven or eight rounds for time instead of ten. See you on the leaderboard!

Skill
EMOM for 10 minutes
[odd] strict or kipping pull-ups
[even] rest

Choose either strict or kipping pull-ups today and complete as many reps as possible working for one minute and resting for one minute for five sets. You can complete as many sets as you want during your working minute. Definitely don’t be afraid of singles if you are choosing strict pull-ups! If you’re working on kipping pull-ups keep an eye on your hands and break up your sets as needed!

Workout of the Day
AMRAP in 12 minutes
9 box jump overs
6 kettlebell swings
3 push-ups

Grab a box and a kettlebell for today’s twelve minute AMRAP. We’re mixing things up with box jump overs today so spend some time practicing these before the workout starts. You don’t need to stand up on top of the box and it is up to you if you want to step down or jump down after reaching the top of the box. With only six reps per round for the swings this would be a great workout to bump up the weight of your kettlebell if you are feeling ready. The push up reps are also really small today so hold yourself to a VERY high standard with this movement!

standard: 24/20″, 24/16 kg
rx: 24/20″, 28/20 kg
sport: 24/20″, 32/24 kg, SHPSU
overachiever: 30/24″, 40/32 kg, DSHSPU 6/3″

CFD at home:
Today’s workout can be done with a kettlebell, dumbbell and even a medicine ball. You can swing your dumbbell or do alternating hang cleans or sumo deadlifts if you prefer. If you have a medicine ball but not a kettlebell try ball slams instead! The box jump overs can be switched to step overs or step ups depending on what equipment you have available. If you want to stick with jumping find something to jump over for each rep like a bench or small box! Push ups can be scaled as usual but make to try to find the most difficult scaling option possible since the rep sets are quite small today. See you on the leaderboard!

Skill
10×1 Lunge kick to handstand

Have some fun practicing handstands today! If wall space is free you can kick up to the wall or practice some wall walks. if you are ready for it find some open space in the gym and give handstand walking a try. If you’re not ready to get upside down you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
1 power clean
1 front squat
1 split jerk

If you like throwing a barbell around you’re gonna have some fun with this one! The goal for this workout should be to work with a weight that is heavier than normal for you. Keeping this in mind it will also be a good plan to choose a weight that allows you to complete the power clean + front squat + split jerk unbroken through most of the workout. Don’t be afraid to challenge yourself today and try out a weight that might be new for you. Your score for this workout will be your total completed rounds plus all extra reps after five rounds of three minutes on and one minute off.

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

CFD at home:
Today’s workout is written with a heavy barbell in mind but don’t worry, this workout can definitely be done with a dumbbell or kettlebell! If you are working with a dumbbell or kettlebell you will be working with a slightly different rep scheme:
2 power cleans
2 front squats
2 push jerks
This will keep things a little more even and keep your round count a little closer to what we will see in the gym with barbells. Your score for this workout will be your total completed rounds plus all extra reps after five rounds of three minutes on and one minute off. See you on the leaderboard!

Skill
EMOM for 10 minutes
3 power snatch

You’ll have ten minutes to work up in weight completing three power snatches every minute. This would be a great time to practice touch and go reps at weights that are slightly heavier than you might do in a workout. Practice a smooth transition from rep to rep and don’t forget to punch those arms out fast overhead and drop under the bar for each rep!

Workout of the Day
AMRAP in 10 minutes
10 sit-ups or 5 toes to bar
5 right arm dumbbell snatches
5 left arm dumbbell snatches

For today’s workout you get a choice between sit-ups or toes to bar. If you choose toes to bar you’ll be cutting the reps down to five every round. Those of you doing sit-ups will go for ten reps per round. Everyone will be doing dumbbell snatches but today we won’t be alternating hands every rep. You’ll complete five reps with your right arm and then five with the left to complete the round. Whether you’re doing sit-ups or toes to bar this workout is a pretty simple couplet so do your best to move at a consistent pace and to minimize transition time between movements as much as possible.

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

CFD at home:
Unless you have a pull-up bar at home you’ll most likely be completing ten sit-ups and ten snatches with your dumbbell or kettlebell for ten minutes. After the ten sit-ups make your way through five snatches with your right arm and then five snatches with your left arm to complete each round. This workout should feel fairly simple so do your best to move fast and minimize transitions between movements! See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
5 burpees
10 air squats
15 double unders
then
10 burpees
20 air squats
30 double unders
then
20 burpees
40 air squats
60 double unders
… and so on, doubling reps each round:)

All you need for today’s workout is a jumprope! We’ll start the twenty minute AMRAP with a small set of burpees, air squats and double unders. The set sizes will double in each round so be ready for things to add up quick. The double unders are the main place to look at scaling. If you need to decrease the set sizes for this skill you could try matching the double under number to either the air squat rep count or the burpee rep count. So your first rounds could go 5-10-10 or 5-10-5 and then 10-20-20 or 10-20-10 and keep following that scheme for the 20 minutes. Single unders are always totally ok as well but try to throw a few double under attempts in to each set as you go.

standard: single unders
rx: speed rope double unders
sport: drag rope double unders
overachiever: drag rope double unders

CFD at home:
If you have a jumprope at home you can complete the workout as written above. Double unders can always be scaled by volume before switching to singles so if you are still working on double unders follow the scaling options written in the workout description. If you don’t have a jumprope at home you can follow the same rep scheme but switch the double unders to either mountain climbers or lateral hops. Have fun! See you on the leaderboard!

Workout of the Day
4 rounds of 4 minutes on 1 minute off

200m farmer carry
then
row or bike for calories in remaining time

score is total calories

Pick your poison for today’s workout. It is up to you if you want to use a rower or bike to rack up calories for your score. You’ll have four rounds of four minutes to complete a 200m farmers carry and then as many calories as possible in the remaining time. Choose two weights to carry for the farmers carry that are just heavy enough to keep you from running with them. Do your best to walk (or shuffle haha) at a good pace to save your grip though!

CFD at home:
There are many different ways to go about today’s workout. If you have two weights at home you can map out something close to a two hundred for the farmers carry. If you have one weight you can still do a farmers carry and just switch hands whenever your grip gets tired. If you can’t get out somewhere for the farmers carry you can replace it with weighted step ups or unweighted step ups. You could also choose a large set of double unders. You’ll want to choose a set size for what you are replacing the farmers carry with that will take you about two minutes. If you don’t have access to a rower or bike for the calorie portion of the workout you can replace those with burpees! That will be the closest match for the feel of the workout and peoples scores at the gym. Have fun! Happy Sunday! See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
10-20-30-40…
front squats*
*400m run after every round

Choosing the right weight for yourself in today’s workout will make all the difference. You’ll have twenty minutes to work through large sets of front squats adding ten reps in every round. After each set of front squats you will complete the round by running 400 meters. Choose a weight that you could do ten in a row with. It doesn’t have to be an easy set of ten but If you go too heavy, this workout could end up feeling like a beat down. Plan to take the 400 at more of a recovery pace so that you can pick up your bar and get right back to squatting when you return to the gym.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/135 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 be doing goblet squats instead of front squats but you can follow the same rep scheme. If you don’t have a great place to run you can choose a rower or bike if you have access to those or something like 150 jumprope singles, 150 mountain climbers or 30 bodyweight step ups. Your score will be the last round you complete of the squats and the run or what you have replaced it with plus any additional squats in the next round. See you on the leaderboard!

Workout of the Day
7 rounds of 2 minutes on 1 minute off

20 alternating dumbbell hang clean & jerks
then
max reps box jumps in remaining time

Grab a dumbbell and a box that you are able to jump to for today’s workout. The dumbbell hang clean and jerks alternate hands every rep so spend some time practicing this transition before the workout starts. For the box jumps focus on landing softly on top of the box in a power position; chest up and in a partial squat. Box jumps can always be scaled to step ups or even something like bike calories if needed. Efficiency will pay off with both movements today so do your best to move fast but also move well! Score will be total jump reps.

standard: 35/20 lb, step-ups
rx: 50/35 lb, 24/20″
sport: 55/40 lb, 24/20″
overachiever: 65/45 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have something you can use for the box jumps you can jump over something like a packing box or cooler or give broad jumps a try! Step ups are also a great sub here too. Your score for today will be total jump reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power snatch + 2 overhead squats

Spend ten minutes working on one power snatch plus two overhead squats. After catching the power snatch overhead spend a second to steady yourself before heading down into your two overhead squats. With the weight locked out overhead the first thing to think about is sending your hips back to sit down into your squat while keeping your chest upright. The overhead squat is difficult so if it’s not a smart movement for you to work on feel free to switch things up and complete two power snatches every minute instead.

Workout of the Day
AMRAP in 10 minutes
3-6-9-12 …
power snatch
lateral burpees

Lighten up your barbell after the skill work for this workout. The power snatch reps will add up fast so plan to choose a weight that you are very comfortable with and that you can maintain sets of throughout the entire workout. We’ll be jumping laterally over the bar for the burpees so to make these a bit easier skip the jump and scale to burpees in place or even just switch to a step over instead of a jump.

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

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. Snatches can be alternating if you have a dumbbell or kettlebell. It is your choice if you want to do burpees in place or add a jump over your dumbbell or kettlebell after each rep. Your score today will be whatever round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!

Skill
Tabata hollow rocks

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. During the work period or as much of it as possible do your best to complete as many high quality hollow rocks. This 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 or bring your hands down next to your sides or bring one or both knees in to make things a bit easier.

Workout of the Day
AMRAP in 15 minutes
20 double unders
10 dumbbell box step overs
5 push-ups

You’ll need a jumprope, a dumbbell and a box for today’s fifteen minute AMRAP. Each round will start with a small set of double unders, if 20 looks like a lot but you can do some double unders try dropping the number to something smaller like 10 or even 5. Singles are fine as well if you haven’t been able to get any double under reps under your belt yet. The step overs may be a new movement for some of you. Try these out before the workout starts. You can hold the dumbbell in any way you would like. As always, keep your push-ups strict and working through your full range of motion. You can do this whether you are working from your toes, knees or with your hands on a box. With only five reps every round this is a great workout to really focus on quality movement here rather than rushing through reps just to get them done. Hard work pays off!

standard: 35/20 lb, single unders, 20/20″
rx: 50/35 lb, double unders, 24/20″
sport: 55/40 lb, drag rope double unders, 24/20″
overachiever: 75/55 lb, , drag rope double unders, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If what you usually use for step ups doesn’t work for step overs you can stick to regular weighted step ups. If you don’t have something that you can use for step ups switch to goblet squats for today. Double unders can be switched to a smaller number, to singles or to mountain climbers or lateral hops! Scale push ups are you normally would but with such a small number in each round try to make them as difficult as possible! See you on the leaderboard!