Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • March 25, 2025

    Skill

    6 rounds:
    2 tempo strict ring dips
    3-8 regular strict ring dips

    Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

    Rest about 90 seconds between rounds

    Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. Using a band will be a better scaling option than keeping feet on the floor so that your consistency in the tempo dips is better round to round.

    Record the total number of regular dips (not tempo) that you complete.

    Workout of the Day

    For time:
    500 meter run
    25 devil presses
    25 toes to bar
    25 devil presses
    500 meter run

    17 minute time cap

    Modify the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 reps; you’re only doing 25 total reps, so try to push the pace on those. Keep it steady on the first round of running and devil presses, picking it up on the back half if you’ve got gas in the tank.

    standard: 35/20
    rx and sport: 50/35
    metcon: 3x 3:00 on, 1:00 off

  • March 24, 2025

    Skill

    EMOM for 10 minutes:
    Hang power snatch
    Power snatch
    Overhead squat

    We’re working our way down into the overhead squat after the power snatch today; focus on your balance, lockout, and stability, and never go so low or so heavy that any of those start to suffer.

    Workout of the Day

    4 rounds:
    1 minute of front rack lunges
    1 minute of calories
    2 minutes to complete a 200 meter run

    Scale the run distance so that you have about 1 minute of rest at the end of the 2 minute interval once you make it back. Use a barbell that lets you hit sets of at least 8-10 on the lunges. Add up only your lunges and calories at the end of the workout, and make sure you save a bit of energy for that last run!

    standard: 85/55
    rx: 115/85
    sport: 135/95
    metcon: 4×2:00 on, 2:00 off

  • March 23, 2025

    March 23, 2025

    Workout of the Day

    AMRAP in 24 minutes:
    400 meter run
    30 air squats
    30 sit ups

    Hang on to steady and full range of motion squats and sit ups, and do your best to keep a quick pace on the run; this workout is designed so that the run is the main energetic focus, so don’t let yourself check out and totally relax on it. 24 minutes is a long time, but challenge yourself by keeping a strong pace every time you head out the door.

    standard, rx, and sport: as written
    metcon: 6×3:00 on, 1:00 off

  • March 22, 2025

    March 22, 2025

    Workout of the day

    4 rounds, 4 minutes on, 1 minute off:
    10 push ups
    20 step ups (unweighted)
    At the start of each 4 minute interval, complete a 200 meter farmer’s carry (one KB, one DB)

    Add up your rounds and your reps at the end of the workout, Chief-style.

    Scale the push ups so that you don’t break down to singles until the very end of each interval, if at all. Consider using your step up box to scale the push ups!

    standard: 35/20 pound DB, 16/12 kg KB, 20/12 inch box
    rx: 50/35 pound DB, 24/16 kg KB, 24/20 inch box
    sport: 50/35 pound DB, 24/16 kg KB, 24/20 inch box, hold your dumbbell for the step ups
    metcon: 4×4:00 on, 1:00 off

  • March 21, 2025

    March 21, 2025

    Skill

    5 rounds:
    1 minute of calories
    15 seconds of rest
    1 minute of plank or rest
    15 seconds of rest

    We’re bumping up the time domain of the hard effort on the machine from 45 seconds to a minute each round, but you only need to do 5 rounds this week instead of 6. Try to hold close to the same pace as last week. If you were pushing to your limit last week, you may have to drop the power output by 5-10% for this.

    Record total calories.

    Workout of the Day

    AMRAP in 15 minutes:
    20 lunges
    15 Russian kettlebell swings
    10 burpee box jumps

    You’ll likely already be pretty tired from the skill work if you pushed hard on it, so consider dialing back the intensity on this workout and taking it at a conversational pace. If you didn’t go too crazy on the skill work, feel free to push it! Go heavier on the Russian swings than you would on full range of motion swings, and stay focused and precise on landing each burpee box jump as your legs tire out.

    standard: 20/12 inch box, 16/12 kg KB
    rx: 24/20 inch box, 28/20 kg KB
    sport: 24/20 inch box, 32/24 kg KB
    metcon: 3×4:00 on, 1:00 off

  • March 20, 2025

    March 20, 2025

    Skill

    5 rounds:
    1 minute supine plank on the boxes
    Max L-hang or tuck hang from the bar

    Rest about 90 seconds between rounds.

    Try doing the supine planks with a slightly heavier weight on the hips than you did two weeks ago; you might surprise yourself with what you can hold!

    For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. If you need to make it a little tougher, add a 15, 25, or 35 pound plate to your hips. For the L-hang or tuck hang, keep your knees above the height of your hips and extend your legs to a degree that lets you hold for about 10-20 seconds.

    Workout of the Day

    AMRAP in 8 minutes:
    40 crossovers
    12 push jerks

    Both movements in this AMRAP are tough ones, so be mindful about your scaling today. Modify the jump rope volume and difficult to something that you can finish in 45 seconds or less each round. Scale the push jerk weight so that you can always complete the 12 reps in 3 or fewer sets.

    standard: 85/55
    rx: 115/85
    sport: 135/95
    metcon: 8×0:50 on, 0:10 off

  • March 19, 2025

    March 19, 2025

    Skill

    Front squat
    3 sets of 10 reps

    Try to use the same weight as two weeks ago, or about 65% of your max. Rest 2-3 minutes between sets, and don’t go so heavy that you start losing good positioning at the tail end of your 10 reps.

    Workout of the Day

    For time:
    10-20-30-40
    Medicine ball sit ups
    Wall balls

    15 minute time cap

    Pick a medicine ball that lets you hang on to quick sets of 5-10 reps on the wall balls. Using the ball on the sit ups will keep your shoulders in a pretty fatigued state, so don’t expect to feel quite as strong on your wall balls. If you’re looking for an extra challenge, check out the rep scheme in the sport option!

    standard: 12/8
    rx: 20/14
    sport: 20/14, rep scheme: 10-20-30-40-50
    Metcon: 4×2:00 on, 0:30 off

    skillcon

    AMRAP in 5 minutes
    7 toes to bar
    7 push ups
    rest 2 minutes
    AMRAP in 5 minutes
    7 deadlifts 185/125 lb.
    7 hang power cleans 185/125 lb.
    rest 2 minutes
    AMRAP in 5 minutes
    double DB devil press 40/25 lb.

  • March 18, 2025

    Skill

    7 sets of:
    3 strict ring dips
    Max set of strict pull ups

    Rest about 90 seconds between sets.

    Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups, and try to get a few more than the last time you did this version (Tuesday, Feb 25th).

    Workout of the Day

    4 rounds:
    1 minute plank hold
    1 minute of alternating dumbbell hang power snatch
    1 minute of calories
    1 minute of rest

    Do your best to hold for the full minute on the plank each round before getting right into the hang power snatches. This is a great chance to practice smoothly switching hands on the way down with the dumbbell. Add up all of your dumbbell snatches and calories at the end of the workout.

    standard: 35/20
    rx and sport: 50/35

  • March 17, 2025

    Skill

    EMOM for 10 minutes:
    Slow pull clean high pull
    Slow pull power clean
    Split jerk

    We’re adding a split jerk to the mix to round out this barbell complex. Keep the weight manageable (65-75%) and focus on precise timing.

    Workout of the Day

    AMRAP in 8 minutes:
    60 drag rope single unders
    10 deadlifts

    Choose a barbell that lets you complete the 10 deadlifts in no more than 2 steady sets without ever losing good form. Scale the jump rope volume so that you’re finishing in 40 seconds or less each round. This is a short workout, so focus on quick transitions and precise movement.

    standard: 135/95
    rx: 185/135
    sport: 205/145
    metcon: 4×1:40 on, 0:20 off

  • March 16, 2025

    Workout of the Day

    5 rounds:
    90 seconds of box jumps
    90 seconds of air squats
    90 seconds of calories

    At the start of every 90 second interval, complete 20 Russian twists with a plate.

    Add up all of your box jump, squats, and calories at the end of the workout. Settle into a pace that you can sustain across the whole 22 minutes and 30 second duration.

    standard: 20/12 inch box, 10/5 pound plate
    rx: 24/20 inch box, 15/10 pound plate
    sport: 24/20 inch box, 25/15 pound plate
    metcon: 5×3:00 on, 1:30 off