Author: cfdavis

Workout of the Day
AMRAP in 30 minutes:
800 m run
60 second plank hold
40 box jump overs
200 m farmer’s carry (One KB and one DB)

Your plank doesn’t have to be one unbroken 60 second effort, but you do have to accumulate a total of 60 seconds before progressing on to the box jump overs. Settle into a steady pace; 30 minutes is a long time to keep moving.

standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: sandbag carry, 100/70 lb
metcon: 15x 1:30 on, 0:30 off. Every fifth interval, rest instead of working.

Skill
Every 2 minutes for 5 rounds:
2 to 5 burpees
15 light wall balls (4-6 pounds below your regular weight)
2 to 5 burpees

standard: 2 burpees
rx: 3 burpees
sport: 5 burpees

Tomorrow’s (first) workout has both wall balls and burpees in it, so we’ll be working on quick transitions and unbroken sets at a lower load and intensity than you’d see in a workout.

Pick a burpee count that lets you finish them quickly and transition immediately on and off the wall balls every round.

Use a wall ball weight that lets you go unbroken easily, with energy left over to implement some technique work. Practice keeping your hands close together underneath the ball and following through on each shot with a flick of the wrist and fingers. It’s tough to get used to, but the lower hand position is more efficient, and will pay off in the long run.

You should have at least a minute to rest each round.

Workout of the Day
AMRAP in 16 minutes:
10-20-30-40-50-60… etc
Alternating dumbbell power snatch
12 push ups and a 200 m run after each round

Grab your favorite dumbbell and see how high up the ladder you can get! The weight should be light enough that you’re able to hold sets of ten most of the way through the workout. This is a small number of push ups each round, so consider picking a slightly harder difficulty than you normally would if you’re scaling.

standard: 35/20
rx: 50/35
sport: handstand push ups
metcon: 8×1:20 on, 0:40 off

Workout of the Day
Workout One

AMRAP in 15 minutes:
20 wall balls
20 sit ups
10 burpees

Rest 20 minutes after completing workout one before starting workout two.

We’re doing two full workouts today. Put a hard effort into the first workout without going all-out; you’ll want to save some energy for workout two.

standard: 12/8
rx&sport: 20/14
metcon: 5×2:00 on, 1:00 off

Workout of the Day
Workout Two:
Starting 20 minutes after finishing workout one.

5 rounds for time:
12 power cleans
60 double unders

15 minute time cap

Use a barbell weight that has you doing steady singles through most of the workout. If you’re thinking of doing touch-and-go reps, consider saving them for the last round or two. Scale your jump rope to take no more than a minute.

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

Skill
Every 45 seconds for 10 rounds:
3 power cleans

Shoot for three quick singles every interval, finishing in no more than fifteen seconds, and ideally less than ten. The intent of this skill work is to practice smooth and relaxed cycling of the barbell ahead of Saturday’s (second) workout. This should be sub-maximal.

standard: 95/65
rx: 135/95
sport: 155/105

Workout of the Day
AMRAP in 20 minutes:
400 m run
20 overhead lunges
12 pull ups (kipping or strict)

Use a lighter weight on your overhead lunges today; no round should take more than two sets. At only 12 per round, the pull ups should go relatively quickly as well, last no more than about a minute on average. Keep an eye on your hands and switch to push ups if you think it’s likely that you’ll tear.

standard: 45/35
rx: 75/55
sport: 95/65, chest to bar
metcon: 7×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
For time:
50/40 calories
Then
21-15-9
Deadlift
Box jump

15 minute time cap

For large classes, stagger the start by 4-5 minutes

You should be using a pretty similar weight to last Monday’s deadlift/push up workout. If you missed that one, then pick a weight that lets you complete each round in no more than 3 sets.
Stay focused and accurate on your box jumps; your legs will be quite tired after the calories and deadlifts, so be sure that you’ve got the energy to safely land on top of the box before committing to each rep.

standard: 135/95, 20/12
rx: 185/135, 24/20
sport: 225/155, 24/20
metcon: 7×1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
One squat clean thruster

Heave some weight overhead! Focus on a tight core and a symmetric drive with the arms through the finish of each rep. Increase up to a heavy single if you’re an experienced lifter, or practice one or two extra reps at lower weights if you’re newer to the lift.

Workout of the Day
AMRAP in 12 minutes:
75 double unders
25 thrusters
15 toes to bar

Happy birthday, Alejandro! These are a few of his favorite things, and golly do they make for a good workout. Go light on the thrusters (2-3 sets at most). Try to scale so that you can finish a round in under 4 minutes.

Got a birthday coming up? Reach out to Alex to plan a birthday workout by emailing team@cfdavis.com!

standard: 45/35, 25 med ball sit ups per round instead of toes to bar
rx&sport: 75/55
metcon: 4×2:00 on, 1:00 off

Skill
3 rounds:
1:45 of calories
0:30 rest
1:45 rest (rx&sport) or plank (standard)
0:30 rest

Today’s skill work is the same total time on the machine as last monday, but working for 1:45 instead of 45 seconds (and with a proportionally larger rest interval). Because of the longer effort, the expectation is that your pace will be slower, and your total calorie count will be smaller. If you’re on the bike, take your RPM down by about 3-10 from last week. If you’re on the rower (or ski or c2 bike), take your calories per hour down by about 300-700 from last week. That should give you a reasonable pace to hold.

Record total calories.

Workout of the Day
AMRAP in 8 minutes:
1-2-3-4-5-6-7-8-9… etc
Clean and Jerk (any style)
8 lateral burpees after each round

This workout is essentially a repeat of what we did on Monday the 13th of this month, but with heavy clean and jerks instead of heavy thrusters. Just like with the workout on the 13th, avoid a sprint pace and focus on a steady cadence, especially on the burpees in the first few rounds. 8 minutes is short compared to our usual time domains, but hitting the burpees at an all-out pace is still a recipe for a slow second half.
Pick a clean and jerk weight that is always hard, but never sketchy.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4:00 on, 1:00 off, 3:00 on

Workout of the Day
AMRAP in 10 minutes:
20 push ups
20 goblet lunges

5 minute rest

AMRAP in 10 minutes:
25/20 calories
20 goblet lunges

standard: single 35/20 lb dumbbell
rx: single 50/35 lb dumbbell
sport: double 45/30 lb dumbbell front rack lunge
metcon: 10:00 on, 5:00 off, 10:00 on

Workout of the Day
In teams of 3:
3 rounds:
3 minutes of rope climbs
3 minutes of wall walks
3 minutes of sandbag cleans

All 3 teammates will be at one station at a time. One teammate will start working on reps at that station. Once they’ve finished any number of reps, they tag the next teammate in to that station. Whenever you tag out, complete 5 burpees (your teammate can start accumulating reps while you work on the burpees). You don’t have to tag out in the same order every time.

Your team’s score is the sum of all of their rope climbs, wall walks, and sandbag cleans.

standard: 70/45 lb sandbag, 10 hard ring rows instead of 1 rope climb
rx&sport: 100/70 lb sandbag

Skill
15 minutes of squat snatch practice

Same idea as Tuesday: take your time working up to a heavy single if you’re comfortable with the movement. Otherwise, your coach will help you with drill sequences to address any weaknesses.

Workout of the Day
AMRAP in 16 minutes:
16 sit ups
8 hang power cleans

Every 8 minutes, including at the start of the workout, run 800 m (2 runs total).

You should scale the run distance to something that you can finish in under 5 minutes both times. You hang power clean weight should be light enough that unbroken or two quick sets can be sustained throughout the workout.

When you get back from the second run, pick up right where you left off on the AMRAP.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: