Author: cfdavis

Skill
EMOM for 10 minutes
1 squat clean with pause below the knees

We’ve got some squat clean technique work on the menu today. You’ll have ten minutes to work up in weight. As you pull the bar from the floor you’ll take a quick pause as the bar is still below your knees. When you are in the pause position focus on a strong back with your shoulders back. Your hips and shoulders should be rising at the same time during a squat clean so spend some energy focusing on this.

Workout of the Day
AMRAP 10 minutes
1-2-3-4-5-6…
squat cleans
10-20-30-40-50-60
double unders

Strip some weight off your bar after the skill work, but not too much! Your bar should still have a significant amount of weight on the bar for today’s workout. The squat clean sets will start with just one and you’ll add one rep in every round. The sets of double unders will also be building but will go up by ten. Double unders can be scaled by set sizes first before deciding to switch to singles. An example of a scaled double under rep scheme would be 1-2-3-4…, 2-4-6-8… or 5-10-15-20. Committing to even a small number of double unders will go a long way with improving at this skill.

standard: 135/95 lb, single unders
rx: 185/135 lb
sport: 225/155 lb
overachiever: 275/185 lb

Workout of the Day
AMRAP in 20 minutes
10-20-30-40 ..
burpees
power snatch
*200M run after every round

You will need a light barbell loaded up for today’s workout. This is a high rep snatch and burpee workout so selecting an appropriate weight today will be important. Plan to choose a weight that will allow you to start out with an unbroken set of ten or two quick sets of five in the first round. The set sizes will build by ten reps every round and each round will be completed with a 200m run. Be mindful of the pace you start out at so that you can stay consistent for the full twenty minutes.

standard: 45/35 lb
rx: 75/55 lb
sport: 96/65 lb
overachiever: 115/85 lb

Skill
EMOM for 10 minutes
straight set of kipping pull ups

You’ll have ten chances to work on kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing, work on strict pull-ups with a band or ring rows. You’ll just complete one set every minute so you can either choose one number to stick to each round or start with a larger set and let the set sizes drop off in the later rounds.

Workout of the Day
AMRAP in 12 minutes
9 box jumps
6 strict press

This workout is a simple couplet but choosing the right strict press weight will be really important. You’ll want to start with a weight that allows you to complete all six reps unbroken when you are fresh. It is totally fine to break up the reps once you are later into the workout but if you are breaking it up right from the start you may find that you went to heavy. Choose a box that you are comfortable jumping to or switch to step-ups if needed.

standard: 75/55lb, 24/20″
rx: 95/65 lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 30/24″

Workout of the Day
5 rounds of 3 minutes on 1 minute off
6 alternating dumbbell power cleans
5 goblet squats
4 push-ups

We’ve got a fun interval workout to kick things off this week! All you will need for today is one dumbbell. You’ll be working through reps of dumbbell power cleans and goblet squats with your weight and then capping things off with strict push-ups. You’ve heard it a thousand times by now but, 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, making contact with your chest at the ground, and pressing all the way out at the top. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! Treat each three minute interval as it’s own mini workout and keep track of your rounds plus reps for each. At the end of the five rounds you will add up all of your rounds and all of your extra reps to find your score. Happy Monday CFD!

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

Workout of the Day
AMRAP in 20 minutes
20 drag rope double unders
10 front rack walking lunge steps
5 sumo deadlift high pull

Today’s workout is a fairly simple triplet but all three skills can prove to be a bit difficult. We’re pumping up the double under with a drag rope so make sure to give these a try before the workout starts! They can be much different than a speed rope and a bit frustrating if it’s your first time using one so definitely get some time with the rope during your warm up! The front rack lunge and sumo deadlift high pull can both be tough if you go too heavy. Make sure you can stay in a good position throughout your whole lunge with the weight that you choose. If your chest drops or if you find yourself taking multiple steps to return your feet to your starting position you may have gone too heavy. If you’ve never done a sumo deadlift high pull today is your chance. They will feel like a mix between a sumo deadlift and a power clean so it’s usually safe to assume your weight choice here could be similar. Plan to be able to do all five in a row or five quick singles without resting between reps.

standard: 95/65 lb, single unders
rx: 115/85 lb
sport: 115/85 lb
overachiever: 135/95 lb, triple unders

Workout of the Day
for time
150 wall ball shots
*4 burpees EMOM

You can always thank Matt for the suffering we all go through during workouts, but today this one is especially all thanks to Matt! Today is his birthday and he’s been programming this workout every year for awhile now! We recently programmed the workout “Karen” which is 150 wall balls for time. Today we’re bumping up the difficulty and adding in some burpees of course! Every minute on the minute you will start with four burpees before moving to your wall ball. The workout will last as long as it takes for you to complete your 150 reps while completing the burpees every minute. To scale this workout you can decrease the number of burpees in each round to make sure you are making it to the ball in each round. This is a tough one so buckle up and pace yourself through those first few rounds! Happy Birthday Matt! Thanks for keeping us fit!

standard: 14/12lb
rx: 20/14lb
sport: 30/20lb
overachiever: 30/20lb

Workout of the Day
AMRAP in 20 minutes
10 box jump
20 alternating dumbbell snatch
30 sit-ups

Grab a box, a dumbbell and an ab mat for today’s twenty minute AMRAP. In a workout like this the goal should be to keep moving at a consistent pace throughout the full twenty minutes. Choose a dumbbell weight and a box to jump to that allows for this. Settle in to a pace that feels sustainable and do your best to keep your transitions quick between movements.

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

Skill
EMOM for 10 minutes
1 power clean + split jerk

Spend ten minutes working up in weight for a power clean and split jerk. The split jerk will probably be the more difficult life of the two so focus mostly on this left when you are adding weight as you go.

Workout of the Day
AMRAP in 12 minutes
6 deadlifts
12 push-ups

Today’s AMRAP is a simple couplet. The weight you choose for the deadlift should be a manageable weight for six unbroken reps. Breaking it up into two sets towards the end of the workout would be fine but if you’re doing singles or doubles at any point you have gone too heavy. Spend some time in the warm up focusing on what a perfect strict push up should look like. There are a lot of ways to get around doing the hard work in this movement especially as you get tired but if you can hold yourself to a high standard here the hard work will pay off! You can choose to do strict push-ups from your toes, knees or with your hands on a box depending on where you’re at.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb, 6 SHSPU
overachiever: 275/185 lb, 6 SHSPU(deficit)

Skill
EMOM for 10 minutes
straight set of 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
AMRAP in 10 minutes
2-4-6-8-10…
kettlebell swings
jumping alternating lunge steps

Grab your kettlebell of choice today for this quick couplet! We’ll be working through building sets of kettlebell swings and jumping lunge steps. Jumping lunges take a little extra balance so make sure to give a few a try before the workout starts. You’ll want to be fairly comfortable with the weight you choose to swing today but it also wouldn’t be the worst workout to bump the weight up if you’re feeling ready. Do your best to transition quickly between movements even as the set sizes get bigger.

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

Skill
10 x 1 lunge kick to handstand

Spend some time practicing handstands in your square or handstand walk if you have room. You can use a wall to help balance or try some freestanding holds if you’re feeling ready. If you’re not ready for handstands you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Grab a barbell today and get ready for twelve minutes of fun:) You’ll need to spend some time figuring out a weight that will be manageable for a high rep count of both the squat clean and the push jerk. The push jerk will most likely be the more difficult of the two so make sure to select your weight based on this. The squat cleans can be singles but you’ll want to make sure you can do multiple reps in a row when you get to the push jerk. If at any point you are doing single or double reps during the jerk portion of the workout you have definitely gone too heavy. Your score today will be total reps!

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb