Author: cfdavis

Skill
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (rx) or plank (standard)
15 seconds of rest

If you typically plank in the rest interval, consider not doing that today. Think about how hard you’d have to push on the machine so that planking during the rest interval would be prohibitively challenging, and then hit that pace. These machine sprints are a great chance to practice a much more aggressive approach than you normally take, especially if you’re someone that feels like they only have one speed on the workouts.

Workout of the Day
For time:
21-15-9
Deadlift
Push up
50 double unders after each round

12 minute time cap

Happy Birthday, Andrew Susskind! These are some of Andrew’s favorite movements, we hope you like them, too!

Pick a deadlift weight that never forces you to do fewer than 5 reps in a set, with no more than about ten to fifteen seconds of rest between sets. Scale your push ups with a similar goal in mind. Pick a volume and difficulty on the jump rope that is a little bit daunting to complete after your shoulders get pooped from push ups.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 4:00 on, 1:00 off, 4:00 on

Skill
EMOM for 4 minutes:
2 cleans plus 1 jerk
Then
8 minutes of clean and jerk

Power or squat clean, push jerk or split jerk: anything is fair game today. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
3 rounds:
2 minutes of sandbag cleans
2 minutes of burpees to a target (~1 inch above standing reach)
2 minutes to run 200 m (rest in remainder of 2 min)

Don’t sandbag the sandbags! Most people will find the burpees to be a much easier movement to accumulate reps on, so if you were looking to get the highest possible number on the board the optimal strategy would be to take a relaxed enough pace on the cleans that they don’t take anything away from the number of burpees you can do.

But that’s lame, so don’t do it.

standard: 70/45
rx: 100/70
sport: 150/70
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 4 minutes:
Snatch plus overhead squat
Then
8 minutes of snatch practice

Feel free to power snatch or squat snatch, whichever is most comfortable and consistent for you. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
For time:
20 pull ups (strict or kipping)
40 box jump overs
60 alternating dumbbell hang power cleans
40 box jump overs
20 pull ups

15 minute time cap

Scale the pull ups so that you’re able to maintain sets of at least three throughout the whole workout (including the second half). The dumbbell hang power clean is a relatively easy movement compared to something like the full range of motion snatch, so expect those reps to move along quite quickly and be more of a mental challenge to just hang on and keep moving.

standard: 20/12″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: chest to bar pull ups, 24/20″, 50/35 lb, unbroken hang power cleans (don’t rest at the top, either)
metcon: 4×2:00 on, 1:00 off

Skill
Deadlift
3 sets of 5 reps at 70-75%
3 sets of 3 reps at 75-80%

We’re kicking the week off with some deadlift work! They’re showing up again in the workout on Thursday, so we’d recommend not going too hard and heavy today; just get some solid practice in without blowing yourself up.

Workout of the Day
4 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of overhead lunges
15 seconds of rest
45 seconds of calories
15 seconds of rest

We’ve hit this format a fair number of times by now, so hopefully you know what to expect; the 15 seconds is just enough time to transition, but not enough to recover. Pace each portion with the expectation that you’ll be moving right into the next one with little to no downtime. If the overhead position is too fatigued after the strict press to stay secure in the lunges, switch them out for a front rack lunge.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 12×0:45 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
40 sit ups
80 crossovers
40 sit ups
200 m farmer’s carry (one kb, one db)

The set sizes today are quite large, so mentally prepare yourself for the second half of each movement to be a bit of a slog. If you’re scaling anything, talk to your coach to make sure that it stays in proportion with the other movements; we don’t want one thing to become the only challenging portion of the workout as a result of other aspects being changed.

standard: 20/12 kg kb, 45/25 lb db
rx: 24/16 kg kb, 50/35 lb db
sport: sandbag carry: 100/70 lb
metcon: 4×4:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
400 m run
10 thrusters
Rest one minute (on your own) after each round

Pick a very challenging weight on your thrusters. It should be heavy enough that doing ten reps unbroken is pretty much completely out of the question, but (barely) light enough that you aren’t just doing singles of squat clean thruster the whole time. Pay attention to your body and make sure that you’re ok with the heat before you head out on the run! It’s totally fine to substitute a machine for it.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
EMOM for 10 minutes:
Snatch

We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts.

Take this time to get a solid sense for what weights you can always hit, what weights you can get most of the time (but not always), and what weights are possible but a major challenge.

Workout of the Day
For time:
30/25 calories, then:
21-15-9
Box jump
Power snatch

15 minute time cap

In large classes, group two will start 3 minutes after group one. Be sure not to set the clock to stop at 15 minutes so that group two doesn’t have their timer cut out on them.

Use a power snatch weight light enough that you’re hitting quick sets of consistent reps throughout the workout. Try to hit the calories hard and fast enough that they don’t turn into a slog, but be sure you don’t go at such a sprint that your legs become useless for the rest of the workout.

standard: 20/12″, 55/45 lb
rx: 24/20″, 75/55 lb
sport: 24/20″, 95/65 lb
metcon: 6×1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
Clean and Jerk

We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts.

Take this time to get a solid sense for what weights you can always hit, what weights you can get most of the time (but not always), and what weights are possible but a major challenge.

Workout of the Day
For time:
60 wall balls
60 kettlebell swings
60 wall balls

15 minute time cap

This workout is a great example of the difference between simple and easy. If you have a few weights that you switch between on the kettlebell, use a heavier option today; the swings are meant to be challenging, and it’s ok if they break down into sets smaller than ten. Start with smaller sets on the wall balls so that you go into the kettlebell swings with some good energy. If you’ve still got gas in the tank after the swings, take a more aggressive pace on the second set of wall balls. Anyone who does the second set of 60 wall balls unbroken gets a high-five (to redeem, email team@cfdavis.com).

standard: 12/8 lb ball, 16/12 kg kettlebell
rx and sport: 20/14 lb ball, 32/24 kg kettlebell
metcon: 3×3:30 on, 0:30 off

Skill
Handstand practice for 8-10 minutes

Have some fun getting upside down! Any and all handstand skills are fair game today. Talk to your coach if you aren’t sure what you should be practicing!

Lauren hunter Birthday workout
For time:
800 m run
40 toes to bar
40 hang power cleans
40 front rack lunges

Time cap: 18 minutes

Happy Birthday, Lauren! Today’s workout has a few movements that Lauren’s a big fan of, so enjoy! Got a birthday coming up? Reach out to Alex to make some movement and format requests!

Scale the toes to bar, hang power cleans, and lunges so that you’re able to get at least 10-15 reps per minute even when tired. If you’re finding it prohibitively hot to run in the evening classes, feel free to grab a machine!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 2×7:00 on, 1:00 off

Skill
AMRAP in 10 minutes:
3 strict pull ups
30 second supine plank

Focus on the quality of your body position as you move back and forth between these two skills for ten minutes. A great goal on the strict pull ups is to maintain a hollow body the whole way through the movement. You can easily confirm the quality of that hollow body by glancing down at your toes as you do the pull up: if you’re able to see them the whole time, you’re probably in a solid position.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
400 m run, then max devil presses in the remaining time

Pick a run distance that takes between 1:30 and 2:30 to complete. Anything outside that range is going to leave you with either no time to do devil presses, or way too much time! Do your best to immediately start your first devil press when you get back inside, even if it means that the first few reps are slow. Record your total devil presses.

standard: 35/20 lb
rx: 50/35 lb
sport: double dumbbell, 45/30 lb
metcon: 4×3:00 on, 1:00 off