Author: cfdavis

  • November 20, 2020

    Workout of the day

    AMRAP in 20 minutes
    30 Calories
    30 Dumbbell Snatch
    30 Calories
    30 Box Jumps

    Workout notes

    For today’s workout you will get to “pick your poison” for a portion of this twenty minute AMRAP. We’ve got two sets of calories prescribed in each round that can be done on a rower or a bike. Choose your favorite or least favorite machine or maybe you’ll just have to take what is left! Either way make sure to settle in to a good pace for each set of thirty calories. It can be easy to lose time if you don’t pace out these reps so pay attention to your screen and try to set a goal for how fast you want to get these done. Dumbbell snatches and Box Jumps can be scaled as usual. Snatches by weight and Jumps by height. Feel free to switch out the jumps for step ups if that’s a better option for you. Have fun and Happy Friday!

    Scaling

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

  • November 19, 2020

    Workout of the day

    AMRAP in 15 minutes
    12 plank drags
    9 kettlebell swings
    6 weighted jumping squats

    Workout notes

    Choose your weight wisely today, you’ll be using it for every movement in today’s fifteen minute triplet! Go through each each skill with the weight you choose before starting the workout to make sure you are able to use it for everything. You will want to make your weight decision based on the toughest movement for you. Plank drags and jumping squats with weight will most likely be the least familiar to you so spend a little extra time practicing those. If either of these movements are giving you too much trouble you can try scaling the drags to shoulder taps in a plank and jumping squats can also be done without weight. This will be a high scoring workout so hang on to your kettlebell as much as possible and minimize transition time where you can!

    Scaling

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

  • November 18, 2020

    Workout of the day

    7 rounds of 90 seconds of 60 seconds off
    12 burpees
    then max reps of front squats

    Workout notes

    Today’s interval workout will be a burner! You will have seven rounds to complete twelve burpees before moving on to rack up as many front squats as possible. The goal for a workout like this is to treat each ninety seconds like a sprint. Push the pace on your burpees and minimize the transition time before picking up your bar for front squats. Choose a weight for the squats that you can hang on to for multiple reps even when you are breathing hard and under fatigue. As far as scaling goes you should definitely make it to the squats with time to work in every round, decrease the burpee reps if needed to make that happen. Your score for this workout will be your total front squat reps.

    Scaling

    standard: 95/65 lb
    rx: 135/95 lb, lateral burpees over the bar
    sport: 155/105 lb, lateral burpees over the bar
    overachiever: 185/135 lb, lateral burpees over the bar

  • November 17, 2020

    Workout of the day

    AMRAP in 20 minutes

    50 alternating dumbbell power clean
    50 sit-ups
    50 push-ups
    50 sit-ups

    Workout notes

    Today’s workout will be all about finding a pace that you can sustain for twenty minutes. chip away through each movement and keep moving! Push-Ups can be scaled as you normally would. With a large set like this you will want to make sure that your scaling option allows you keep moving without hitting failure. Large sets in a workout like this can be challenging so consider cutting every movement down to twenty or thirty reps if that seems like a good choice for you.

    Scaling

    standard: 35/20 lb
    rx: 50/35 lb
    sport: 65/45 lb, kipping hspu, 35 toe-to-bar
    overachiever: 75/55 lb, strict hspu, 35 toe-to-bar

  • November 16, 2020

    Skill

    EMOM for 10 minutes

    1 power clean & push jerk

    We have a bit of weightlifting on the menu for today’s skill work. You will have ten opportunities to work on a strong effort power clean & jerk. Start by pulling the bar slowly past your knees followed by an aggressive opening of the hips to drive the bar to your shoulders, from there reset your stance if needed and perform a quick dip and drive the bar overhead while you re-bend your knees. Start with an easy weight and build slowly or try to hold the same weight across all ten reps.

    Workout of the day

    AMRAP in 10 Minutes
    7 hang power cleans
    4 front rack walking lunge steps

    Workout notes

    This workout is a moderate length time priority couplet with two difficult weighted movements. You’ll want to test both movements with your chosen weight and scale based on which one gives you the most difficulty. When ten minutes is up your score will be the total number of rounds and additional reps you complete.

    Scaling

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

  • November 14, 2020

    Workout of the day

    7 rounds of 90 seconds of 60 seconds off
    6 Squat clean thrusters then
    max reps of one arm alternating devil press

    Workout notes

    For today’s workout we are loading up the bar to a moderately heavy workout weight and tackling a a seven round interval. Start each round by moving through six reps of squat clean thrusters. You do not need to go TnG for this buy in but you should getting successive single reps with short rest between each movement. After you’ve finished the buy in, use the remaining time to scored one arm alternating devils press. For that movement you should be using the load you normally would rather than bumping up the weight.

    Scaling

    standard: 115/75 lb, 35/20 lb
    rx: 135/95 lb, 50/35 lb
    sport: 155/105 lb, 65/45 lb
    overachiever: 185/135 lb75/55 lb

  • November 13, 2020

    Skill

    EMOM for 10 minutes
    3 power snatch
    then
    rest 3 minutes and move on to the workout of the day

    The first part of today will be focused on the power snatch. Complete three reps every minute on the minute for ten minutes. You can choose to link the reps together or do three singles but make sure you have plenty of time to recover in each minute. You can also choose to work with one weight all the way across or add weight as you go.

    Workout of the day

    AMRAP in 7 Minutes
    7 power snatch
    14 step-ups

    Workout notes

    Make sure to lighten your bar from the skill work before you start this workout. This is a short and fast workout and with seven snatches in every round you will not want to be struggling through every rep with the barbell. The step ups are bodyweight and with only seven minutes on the clock the plan for this workout should be moving fast and consistently with quick transitions.

    Scaling

    standard: 65/45 lb, 24/20″
    rx: 75/55 lb, 24/20″
    sport: 95/65 lb, 24/20″
    overachiever: 115/85 lb, 24/20″

  • November 12, 2020

    Workout of the day

    AMRAP in 20 Minutes
    21 sit-ups
    15 kettlebell swings
    9 push-ups

    Workout notes

    Today’s workout is a pretty straightforward twenty minute AMRAP. Quick transition times will pay off in a workout like this. This is also a great workout to hold yourself to a difficult standard with the push-up. If you would normally scale to knee push-ups when you see a larger set size of this movement you can try sticking to push-ups with your hands on a box or work from your toes if you’re up for it. The kettlebell weight is pretty average today so whatever weight you normally swing should be fine for today. Have fun and move as fast and consistently as possible!

    Scaling

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

  • November 11, 2020

    Skill

    Make 10 attempts at a set of shoulder taps in a free standing handstand
    OR
    10×1 Lunge Kick to Free Standing Handstand

    Scaling options include:
    Shoulder taps with feet on a box
    Handstand hold against wall if available
    Wall Walks

    Workout of the day

    10 rounds of 60 seconds on 30 seconds off
    12 alternating dumbbell hang squat cleans
    then
    max reps double unders

    Workout notes

    This work/rest interval should be familiar by now. You will have ten attempts in a one minute window to rack up as many double unders as possible. However, before grabbing your rope you’ll have to get through twelve alternating hang squat cleans with a dumbbell. Before scaling the amount of reps, try choosing a weight that will allow you to get through all twelve hang squat cleans in time to get to your rope. If needed the amount of reps can also be adjusted to ensure that you are getting at least a few reps with the jump rope in every round. Spend some time before the workout going over the double under with your coach. If you are able, try to stick to just double under reps during the workout even if it means your score will suffer. If you’re not quite ready for this skill in a workout you can scale to singles with a regular rope or with a drag rope.

    Scaling

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

  • November 10, 2020

    Skill

    Tabata hollow hold or rock

    8 rounds of 20 seconds of work and 10 seconds of rest
    You can choose to hold the hollow position or rock depending on your preference. Focus on maintaining good position. Your lower back should always be in contact with the floor. If you’re back starts to arch make sure to rest. Bring one knee in, both knees in or hands to your side to scale the difficulty.

    Workout of the day

    AMRAP in 15 minutes
    5 strict press
    10 front rack walking lunge steps
    5 strict press
    10 sumo deadlift high pull

    Workout notes

    Today’s workout involves the always sneaky strict press. Out of the three lifts involved in today’s fifteen minute AMRAP, this is the one that should decide your weight. Focus on engaging your midline and keeping your legs squeezed straight as you press the weight overhead. You will also be using the bar for front rack lunge steps and sumo deadlift high pulls. Both of these lifts are also quite difficult so ending up with a weight that is on the lighter side will definitely not be a bad thing.

    Scaling

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