Author: cfdavis

Workout of the Day
Part 1:

AMRAP in 8 minutes:
40 double unders
20 alternating dumbbell hang squat clean thrusters
10 toes to bar

After the 8 minute AMRAP, rest 8 minutes, and then complete part 2 (recorded as a separate workout, below).

Pick a jump rope volume and difficulty that takes less than a minute to complete. Use a dumbbell that lets you finish the 20 reps in at most 3 sets. Scale the toes to bar to partial range of motion or V-ups. Read part 2!

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: 8 minutes max cals

Workout of the Day
Part 2:

For time, complete your score from part 1.

12 minute cap

So if you finished 3 rounds and 35 double unders in part 1, you’ll be doing 3 rounds and 35 double unders for time in part 2.

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: complete the calories you got from part 1 for time

Workout of the Day
Every 6 minutes for 3 rounds:
20/15 calories (row, bike, or ski)
15 clean and jerks
Rest in the remainder of the 6 minutes
Record the slowest of your 3 times
For large classes, stagger the start of group two by 3 minutes

Happy birthday, Alyssa Sappington! These movements are a few of Alyssa’s favorites, enjoy! Got a birthday coming up? Reach out to Alex at team@cfdavis.com a week or two in advance and let him know what movements and formats are your favorites.

Pick a calorie target that you’re able to finish in 2 minutes or less at a hard pace. Your barbell should be heavy enough that you aren’t able to hit the whole 15 reps unbroken, but light enough that you never need more than two or three seconds between reps.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×4:00 on, 2:00 off

Skill
15 minutes of stretching, to be done after the workout

Either the following sequence, or your coach’s choice

2 minute pigeon each leg
2 minute half saddle each leg
2 minute standing straddle
2 minute lunge each leg
1 minute twisted cross each arm

Skill
Deadlift 5 sets of 6
Immediately after each set of deadift, complete one large set of push ups
Target deadlift percentages: 70-70-70-75-75

This is our last of 4 weeks on this deadlift/push up skill piece, and we’re up to 6 deadlifts per set. Pick a push up difficulty that lets you hit at least 10-15 reps per set. Rest as needed after the push ups before beginning the next set of deadlifts.

Workout of the Day
AMRAP in 14 minutes:
200 m run
20 kettlebell swings
20 box jumps

If you want to push hard on the workout today, keep the swings unbroken and the box jumps and runs fast. Yesterday was a pretty rough one though, and we’ve got a nasty workout tomorrow, so feel free to take it easier today and just cruise through the work.

standard: 16/12 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
metcon: 7×1:20 on, 0:40 off

Skill
10 minutes of handstand practice

Take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty).

Box shoulder stand
Wall walk
Kick up against wall
Kick up against wall from straddle
Cartwheel
Crow stand
Freestanding kick up
Freestanding kick up from straddle
Handstand walk
Obstacle course

Workout of the Day
For time:
30 devil presses
90 wall balls
30 pull ups

18 minute time cap

Don’t push the pace too hard on your devil presses. Break up the wall balls early. Don’t tear on the pull ups. This will become a slog on all 3 movements for most people, so go into it with that expectation and be patient as you work through each movement. If you finish before the time cap, wait for everyone else to finish before you put your equipment away.

standard: 12/8 lb ball, 35/30 lb dumbbell
rx: 20/14 lb ball, 50/35 lb dumbbell
sport: 20/14 lb ball, 50/35 lb dumbbell, 15 bar muscle ups instead of 30 pull ups
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Power clean plus front squat plus split jerk

Then:

5 minutes of clean and jerk

Same idea today as yesterday’s snatch work; use the first 5 minutes on the EMOM clock to drill and warm up the lift before transitioning to free lifting for the last 5 minutes.

Workout of the Day
3 rounds for time:
500 m run
15 hang power cleans

15 minute time cap

Pick a hang power clean weight heavy enough that going unbroken would be extremely challenging, but light enough that you’re able to hit sets of at least 5. Push the pace on the run enough that you aren’t quite getting full recovery from the cleans. If you finish before the time cap, wait for everyone else to finish before you put your equipment away.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 5 minutes:
Power snatch plus overhead squat

Then:

5 minutes of snatching (squat or power)

Spend the first 5 minutes of today’s skill work on the EMOM clock practicing your power snatch and overhead squat before transitioning to free lifting for the last 5 minutes. As you go through those first 5 rounds, try to catch lower and lower in the power snatch until it blends smoothly into the overhead squat.

Workout of the Day
AMRAP in 12 minutes:
80 double unders
40 back squats (don’t drop the bar behind you off your back)
20 push ups

Don’t drop the bar behind you off your back! Your bar will start on the floor for the back squats, so clean it and then press/push press it to behind the neck. When you’re finished, push press the bar back in front before lowering it or dropping it.

Don’t drop the bar behind you off your back! You may have a friend behind you on the ground doing push ups, hence the repetition of that instruction.

Scale the jump rope so that it takes no more than two minutes. The push ups should take a minute and a half, max.

standard: 45/35
rx: 95/65
sport: 95/65, handstand push ups
metcon: 4×2:00 on, 1:00 off

Workout of the Day
AMRAP in 30 minutes with a partner:
500 m run together
50 calories total (row, bike, or ski. One partner working at a time)
50 kettlebell swings total (one partner working at a time)

Settle in for a long workout! The key to this one is that you and your partner don’t have to split the work evenly on the calories and kettlebell swings. If one person is stronger on a certain movement, let them do a few more reps before swapping out. You can use different kettlebells, but do your best to share a machine.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 6×4:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 squat clean and jerks
6 lateral burpees
30 double unders

Pick a challenging weight on the squat clean and jerks; if you’re able to do any touch-and-go reps, you’ve likely gone a little too light. Practice quick transitions between movements, even if it means resting a little more in between reps on a given movement. Scale your double unders so that they take less than 45 seconds per round. Add up all of your rounds and all of your reps at the end of the workout, chief-style.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 5×3:00 on, 1:00 off

Skill
Deadlift 5 sets of 5
Immediately after each set of deadift, complete one large set of push ups
Target deadlift percentages: 70-70-70-75-75

The deadlift and push up train keeps rolling! Note that the percentages have dropped a little bit to reflect the increase in per-set volume. Pick a push up difficulty that lets you hit at least 10-15 reps per set. Rest as needed after the push ups before beginning the next set of deadlifts.

Workout of the Day
3 rounds for time:
400 m run
21 box jump overs
12 toes to bar

15 minute time cap

Does this format look familiar? Certain ratios and rep schemes that were first done in some of the benchmark workouts can be endlessly manipulated to come up with great new combinations. Last week’s run-KB swing-pull up triplet was the original version that this workout gets its DNA from. Just like last week the sets are relatively small and manageable, so push the pace on the run if you’re up for a challenge.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, 21 toes to bar instead of 12
metcon: 4×2:30 on, 0:30 off

Skill
Overhead squat:
3-3-2-2-1-1
Suggested weight progression (in %): 80-80-85-90-95-Heavy single

We’ve fully eliminated the pause from the bottom of the overhead squat, and you now have a chance to work up to a heavy single. Be sure not to rush the movement; the pause may be gone, but taking your time and stabilizing will help you finish the lift.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12-14-16…etc
Push jerk
Front rack lunge

Pay attention to which of these two movements will be the limiting factor when selecting your weight; you should be able to hit 6-8 reps unbroken in a conditioning setting with the weaker of the two movements at the weight that you choose. A split jerk is fine as an alternative to the push jerk.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:20 on, 0:40 off