Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes
500m run
150 double unders
50 calorie row or bike

Grab a bike or a rower and a jump rope for today’s twenty minute AMRAP. The calorie count is high today on the machine you choose so settle in once you get to your machine and do your best to get through the first round and back out on that run for round two. Double unders can be scaled as needed either to a smaller number that is challenging but doable or by completing 150 singles with double under attempts sprinkled in as you go.

Workout of the Day
AMRAP in 12 minutes
200m uneven farmer carry
20 burpee box jump overs
Rest 2 minutes
AMRAP in 12 minutes
200m run
20 goblet step ups

Today’s workout comes in two parts. Both AMRAP’s will be twelve minutes long with two minutes rest between each. For the first one grab two weights of your choice for the farmers carry and a box for the burpee box jump overs. The farmers carry weights can be two dumbbells, two kettlebells or one of each. For the second workout you can hang on to one of your weights from the farmers carry and your box for the goblet step ups. You’ll have two scores of rounds plus reps today at the end of 26 minutes.

standard: vanilla burpees
rx: 24/20″, 50/35 lb.
sport: 24/20″, 65/45 lb.
overachiever: 24/20″, 75/55 lb.

Skill
12x45s
power snatch + squat snatch

You’ll have twelve attempts at a power snatch plus a squat snatch. It is up to you if you want to link your reps together or treat them as singles. If you are choosing to drop the bar between the reps make sure you are able to complete both reps in under 20-30 seconds so that you have time to recover and/or add weight before the next set of reps begin. If squat snatching is not in the cards for you, plan to complete two power snatches instead. Even if you aren’t squat snatching today you can still practice the pull under the bar with a power snatch!

Workout of the Day
for time
21-15-9
deadlift*
*45 medicine ball sit-ups between each round

You’ll need a barbell, a medicine ball and an ab mat for today’s workout. The deadlift total is not too large today but you’ll still want to make sure you choose an appropriate weight for yourself. You should be able to complete sets of deadlifts throughout the whole workout. Plan to open with between 7-10 reps in the first set of 21 and then break it up from there. If you are down to singles at any point you have gone too heavy. Between each set of deadlifts you’ll complete 45 sit-up reps holding a medicine ball in your hands. Tap the medicine ball to the ground behind your head at the bottom of each rep and bring the ball to your feet to sit up tall at the top. To scale this workout you can keep your deadlift weight light and use a light ball or even consider leaving the ball out of the sit ups altogether. Today’s workout is for time.

standard: 185/125 lb, 12/10 lb
rx: 225/155 lb, 20/14 lb
sport: 265/185 lb, 20/14 lb
overachiever: 315/205 lb, 30/20 lb

Skill
15x30s
hang squat clean

We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add weight as you go make sure the weight changes are simple and consider only adding weight every few rounds rather than every round.

Workout of the Day
5 rounds with 1 minute at each station
front squats
front rack walking lunge steps
rest

Hopefully your legs are ready for this one! We’ll be working on an interval timer today with one minute at each station for as many reps as possible of both front squats and lunge steps. You’ll have one minute of rest at the end of each round. Choose a weight for your barbell that allows you to work for more of each minute than you rest. The lunge steps are usually more difficult when it comes to weighted movements so make sure to try multiple reps of both the lunges and front squats with the weight you choose before the workout starts. Your score at the end of fifteen minutes will be total reps.

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

Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you may end up with a lot more reps than if you used a barbell so prepare yourself for a high rep workout! You’ll hold a dumbbell or kettlebell in a goblet position rather than the front rack with a barbell. Your score at the end of fifteen minutes will be total reps. See you on the leaderboard!

Skill
12x45s
power clean + split jerk

We’re working on a power clean and split jerk today on a forty five second timer. After the power clean your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it for the split jerk. Once you have caught the bar in your split position you can recover your feet by bringing your front foot back and then back foot forward to complete the lift.

Workout of the Day
AMRAP in 10 minutes
box jumps*

*8 alternating dumbbell snatches EMOM

Grab a box that you are comfortable jumping to today. We’ll be working for ten minutes to get through as many box jumps as possible but before you get to the box you’ll need to complete 8 alternating dumbbell snatches at the top of each minute. You’ll want to be pretty comfortable with the dumbbell you choose. It’s ok for it to be a bit heavy but you should be able to pick the dumbbell up right away when each minute starts to get working through the snatch reps even when you’re tired. Your score at the end of ten minutes will be total box jumps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell and a box if you have it. If you don’t have a box you can switch up the box jump reps for either step ups, broad jumps or even double unders could work! Your score at the end of ten minutes will be your total jump or step up reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 squat clean thrusters

You’ll have ten opportunities for two squat clean thrusters in each minute. Going with singles will be smart as soon as the bar gets heavy but feel free to link the reps together for the first couple rounds if that is something you are comfortable with. Focus on coming out of the squat clean with enough power that allows you to smoothly transition into the press overhead to complete each thruster. Plan to get both squat clean thrusters done within thirty seconds so that you have enough time to rest and add weight if you want to.

Workout of the Day
AMRAP in 10 minutes
7 lateral burpees
4 thrusters

More thrusters on the menu for today’s ten minute AMRAP and of course everyone’s favorite…the burpee! A classic combo and sure to pack a punch. Choose a weight for your barbell that allows you to complete all four thrusters unbroken for most, if not all, of the workout. The burpees are sure to add some fatigue to the picture so if the bar feels a little too heavy before the workout starts make sure to lighten it up a bit. The rx’d burpee standard requires a two foot take off for each jump so make sure to stick to this if you’re working on doing this movement as prescribed!

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

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can do one arm thrusters and switch up which side you’re using every other round. If you have a weight that is particularly light you may want to bump the rep count up on the thrusters so that you don’t feel like you’re getting back to the burpees too quickly every round. If your weight is light try four thrusters with each arm every round rather than four thrusters total. Your score for today will be total rounds plus extra reps at the end of ten minutes. See you on the leaderboard!

Skill
14×30 seconds
[odd] strict pull-ups
[even] plank hold

Today’s skill work will be on a thirty second timer. You’ll be completing strict pull-ups on the odd intervals and the even intervals will be spent in a plank hold. If classes are large the order of the skills can be reversed. Pull-ups can be scaled by grabbing a band to assist you or you can choose to do ring rows instead! Hold a plank on your hands or elbows but focus on quality position the whole time and a quick transition back and forth between stations.

Workout of the Day
AMRAP in 12 minutes
6 push-ups
3 power cleans

This simple and straight forward couplet is a great time to bump the weight up a bit on the bar if you’ve been working at the same weights for awhile. With a prescribed weight of 155/105 it is totally ok to plan for singles on the power cleans. Choose a scaling option on the push-ups that allow you to keep things as strict as possible. You can grab a box or work from your knees. If you are ready for strict push-ups from your toes make sure to hold yourself to a high standard for all your reps! Score today will be total rounds plus extra reps.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb, strict hspu
overachiever: 205/145 lb, strict deficit hspu

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a kettlebell or dumbbell you’ll want to adjust the reps a bit to keep things more even between the push-ups and the cleans. Depending on the weight you have at home you can bump the power clean reps up from 3 in every round to 6-10. Six should be fine with a medium weight and ten would work better if your dumbbell or kettlebell is pretty light. Your score will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
tabata wall balls
tabata medicine ball step ups
tabata wall balls
tabata medicine ball step ups

*1 minute between each tabata

You’ll need a medicine ball and a box for today’s workout. A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. The goal will be to complete as many reps as possible during each twenty second work period. After each full tabata you’ll get one minute of rest. The wall ball rounds will likely be more difficult than the weighted step ups so try to catch your breath a bit during the step ups and push the pace if you can. If classes are large the order can be switched and you can start with the step ups and end with the wall ball shots. Your score at the end of all four tabatas will be total reps.

standard: 14/10 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″
overachiever: 20/14 lb, 24/20″

CFD at home:
Today’s workout can be done with a medicine ball if you have one at home. If not you can also use a dumbbell or kettlebell or even no weight at all! If you want to use your dumbbell or kettlebell you can choose to do either goblet squats or thrusters with it instead of wall balls. Jumping squats would also be a great and simple option if you want to leave the weight out of it. If you don’t have a place for weighted or unweighted step ups you can replace these reps for lunges or even pistol squats! Your score at the end of all four tabatas will be total reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
200 meter run
20 sit-ups
20 left arm dumbbell snatches
200 meter run
20 sit-ups
20 right arm dumbbell snatches

You’ll just need an ab mat and a dumbbell for today’s twenty minute AMRAP. The workout is pretty straightforward except for one small twist on the dumbbell snatches. Each round is fairly long with two separate runs and two sets of sit-ups and dumbbell snatches. One set of twenty will be with one arm and then second set with the opposite arm. You wont have to worry about transitioning the dumbbell between hands rep to rep which may speed things up, but make sure to still be intentional with your movement. Your score at the end of the twenty minutes will be total rounds plus extra reps.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a place for a couple short runs during the workout you can switch each one out for 10-20 unweighted step ups, lunges or air squats.Your score at the end of the twenty minutes will be total rounds plus extra reps. See you on the leaderboard!

Skill
6 rounds
:20s hollow hold
:20s v-ups
:20s rest

Today’s skill work is short and sweet but will be sure to pack a punch! You’ll be going straight from the hollow position into the v-ups so try to transition as quickly as possible. After 20 seconds of each movement back to back you’ll get 20 seconds of rest. Do your best to always hold a quality body position even if that means you have to take breaks or rest during the holds. There are many ways to scale both the hollow hold and v-ups so find an option that feels manageable for you so that you can work for as much of each work period as possible. Quality over quantity always counts but especially on something like this!

Workout of the Day
5 rounds for max reps
1 minute pull-ups
30 seconds rest
1 minute clean & jerks
30 seconds rest

We’ll be working through five rounds of one minute of pull-ups and clean and jerks with thirty seconds of rest after each minute of work. Kipping pull-ups will be the quickest way to get the most pull-ups done but you can always choose to do strict pull-ups either with or without a band or ring rows if that’s a better option for you. Choose a weight for the clean and jerks that works for small sets or quick singles. If you’re further in the gym or closer to other people than normal for the pull-ups make sure to pop your mask on for this part. Your score at the end of five rounds will be total reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 165/115 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the clean and jerks. If you don’t have a space for pull-ups you can either choose to do bent over rows with your weight or switch pull-ups out for push-ups. Your score at the end of five rounds will be total reps. See you on the leaderboard!