Category: Workout of the Day

Skill
7×2
Front squat (from a rack or the floor)

We’re getting some heavy squats in today! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can do these squats working from the floor and clean the bar to your shoulders before completing two front squats. We’ll keep masks on for those who are using spots further inside the gym or if you are getting closer to people than usual. It’s been awhile since we’ve been able to pair up and share barbells so plan to add weight as you go and see where you’re at! If you’re pushing the weight and not sure you’ll make all three lifts make sure to take an extra step back from the rack so that there is plenty of room to ditch the bar. You won’t be on a clock today so it’s up to you how fast you make it through these sets. If you’re planning to go light you may end up with time for a few extra sets!

Workout of the Day
7 minute AMRAP
1-2-3-4…
front squat
push press

Lighten up your bar after today’s strength work to get to a good working weight for this workout. You’ll want to be able to complete good sized unbroken sets of both the front squat and the push press as the workout goes on. When you see a short time domain like this one that usually means that moving fast should be the goal. Choosing the right weight for yourself will be important today! Spend some time going over push press technique so you can be sure to get as much power as possible out of your dip and drive. Starting with one rep of each movement, climb as high as you can in seven minutes add one rep every round. Your score today will be the last round you complete of both the front squat and push press plus any extra reps in the next round.

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 are using a dumbbell or kettlebell you will hold your weight in a goblet position for the squats and you can break up the push press reps between your arms however you want. Starting with one rep of each movement, climb as high as you can in seven minutes add one rep every round. Your score today will be the last round you complete of both the front squat and push press plus any extra reps in the next round.

Skill
Tabata Toes to Bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
6 rounds of 3 minutes on 1 minute off
6 push ups
9 box jumps
12 air squats

We’ve got 18 minutes of work to get through today and you’ll get one minute of rest after each three minute interval. An all bodyweight workout like this is a great time to focus on fast transitions between each movement. Hold yourself to a high standard on the push-ups even if it slows you down a bit. With only six reps to get through in each round it’s a great time to focus on perfect and strict reps. Your score at the end of six rounds will be total rounds plus extra reps.

standard: 20/20″ step ups
rx: 24/20″
sport: 24/20″
overachiever: SHSPU, 24/20″

CFD at home:
The only equipment you would need for today’s workout would be a box to jump to. If you don’t have a box you can either find a place to do step ups or broad jumps are always a good option. Other than that the workout can be done as written! Your score at the end of six rounds will be total rounds plus extra reps. See you on the leaderboard!

Skill
15x30s
1 hang power 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
AMRAP in 12 minutes
12 goblet lunge
21 kettlebell swing
30 double under

You’ll need one kettlebell and a jumprope for today’s AMRAP. Make sure you are able to lunge and swing the kettlebell you choose for multiple reps. Whatever weight you are comfortable with and used to using for workouts will be a good choice for today. Double unders can always be scaled by volume, to a smaller number that is more manageable. Thirty singles are an option as well if you’re not sure what number to choose. Give a few double unders a try in every round if you go with this option though. Your score today will be total rounds plus extra reps at the end of twelve minutes.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 32/24 kg

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell and a jump rope if you have it. If you are working with a dumbbell you can choose to swing it by holding the handle or the head of the dumbbell. Alternating hang cleans or hang snatches are a good alternative as well if you’re not a fan of swinging a dumbbell. Mountain climbers or lateral hops can replace double unders for anyone without a jump rope. Your score today will be total rounds plus extra reps at the end of twelve minutes. See you on the leaderboard!

Workout of the Day
4 rounds for time
500 meter run
25 strict press

You’ll just need a barbell for today’s workout and make sure it is nice and light! The strict press rep count is fairly high so you’ll want to be able knock out good sized sets throughout the whole workout. Each run will be all the way around the building before returning to your bar for strict press reps. To scale this workout keep your bar light, cut the run down to 400 or 300 meters or even consider dropping one round off of the workout and completing 3 rounds instead of 4.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can split the reps up between your arms however you would like but make sure to keep things as even as possible.

Workout of the Day
1 round with 3 minutes at each station
burpee box jumps
squat snatches
burpee box jumps
squat snatches
burpee box jumps

1 minute rest between each station

You’ll need a box and a barbell for today’s interval workout. We’ll be working for three minutes at a time through 3 sets of 3 minutes of burpee box jumps and 2 sets of 3 minutes of squat snatches. Choose a weight for your barbell that allows you to complete the snatches in either singles or small sets. You should be able to guarantee every rep for the snatch reps even when you’re tired so spend some time before the workout starts deciding what weight is best for you. If squat snatches are particularly difficult you can choose to do power snatches plus an overhead squat or power snatches are always an option as well. Your score at the end of the workout will be all the burpee box jumps and all the snatch reps you complete.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll end up with a much higher rep count that if you were using a barbell. If squat snatches aren’t happening with a dumbbell or kettlebell you can choose power snatches instead. Regular burpees or burpee broad jumps are a great choice if you don’t have a box for the burpee box jumps.Your score at the end of the workout will be all the burpee box jumps and all the snatch reps you complete. See you on the leaderboard!

Skill
EMOM for 10 minutes
[odd] wall walks or handstand hold
[even] rest

We’ll be on an EMOM timer for today’s wall walks or handstand holds. On the odd minutes you can choose between doing as many wall walks as you can or to hold a handstand for as much of the minute as possible. The even minutes will be spent resting so this will be a good chance to see how your endurance holds up when it comes to these two movements. If classes are large you can share a space with someone and work on opposite minutes.

Workout of the Day
AMRAP in 20 minutes
200m run
30 thrusters
40 sit-ups

You’ll need an empty barbell and an ab mat for today’s twenty minute AMRAP. The thrusters are meant to be VERY light so if an empty 45 or 35 pound barbell doesn’t feel light make sure to grab a 15 pound barbell or bump it up to 25 pounds with a pair of 5’s on each end. Always remember not to drop an empty barbell during the workout! Set out at a sustainable pace when the workout starts so that you can keep moving as much as possible throughout the full twenty minutes. Your score will be rounds plus reps today.

standard: 35/25 lb
rx: 45/35 lb
sport: 45/35 lb, 20 T2B
overachiever: 65/45 lb, 20 T2B

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters. Besides switching out the equipment for the thrusters, the workout can be done as written as long as you have a place to run. If you need to switch the run out choose something simple like 15 broad jumps or 20 bodyweight step ups.Your score will be rounds plus reps today. See you on the leaderboard!

Skill
12x45s
1 power clean & push jerk

Workout of the Day
AMRAP in 10 minutes
10 front rack walking lunge
5 push jerk

Skill
1 round with 2 minutes at each station
strict pull-ups
plank hold
strict pull-ups
plank hold
strict pull-ups

We’ll be working for two minutes at a time with three chances at strict pull-ups and two chances at a long plank hold. You can work through pull-up reps however you would like. Small sets, big sets or even singles throughout each two minute interval. Do your best to hold for as much of the two minutes as you can for both plank holds. You can choose to hold your plank on your hands or elbows.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
21 double unders
9 medicine ball cleans

We’ll be working on an interval timer today for a couplet of double unders and medicine ball cleans. With only three minutes on the clock in each interval you will want to make sure that the double unders don’t take too long in each round. The set size is meant to be quick so make sure to scale down to a smaller number if needed. Spend some time going over the medicine ball clean. These look simple but definitely take some technique and they pack a serious punch when done right! Your score after all five rounds will be all the rounds you completed plus all your extra reps.

standard: 14/10 lb, singles w/double under attempt
rx: 20/14 lb, speed rope
sport: 20/14 lb, drag rope
overachiever: 30/20 lb, drag rope

CFD at home:
If you have a medicine ball at home you can use it today! This workout can also be done with a dumbbell or kettlebell or even with no weight if you prefer! The medicine ball cleans can be switched out for a two handed clean with your dumbbell or kettlebell with the weight tapping the ground between your feet and catching each rep in a goblet squat position before standing up. If you want to leave the weight out of the workout today you could stick with jumping squats or air squats too! Double unders can be scaled as needed (check notes above) or go with lateral hops or mountain climbers if you don’t have a jump rope.Your score after all five rounds will be all the rounds you completed plus all your extra reps. See you on the leaderboard!

Skill
12x45s
1 hang power snatch + 1 power snatch

You’ll have twelve attempts at a power snatch from the hang plus a power snatch from the floor. 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.

Workout of the Day
AMRAP in 12 minutes
alternating devil press*

*8 box jumps EMOM

Today’s workout is fairly simple. You’ll have twelve minutes to work through as many devil press as possible today with each minute starting at your box for eight box jumps. Focus on a consistent pace for both movements with quick transitions between your box and dumbbell. Your score at the end of the twelve minutes will be the total number of devil press you completed.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a box you can jump to feel free to switch the reps out for either step ups or broad jumps. You could also try jumping over something like a small bench or box in place of box jumps. Your score at the end of the twelve minutes will be the total number of devil press you completed. See you on the leaderboard!

Workout of the Day
at 0:00 (10 minute time cap)

for time
50 push-ups
35 front squats
20 hang power cleans

at 10:00 (10 minute time cap)

for time
20 hang power cleans
35 front squats
50 push-ups

*score each by the time to complete or the time cap + any unfinished reps logged as extra seconds

You’ll have two attempts at two very similar workouts today. The first one will start with push-ups and end with hang power cleans and the second workout will start in the reverse order with hang power cleans at the start and ending with a large set of push-ups. Your barbell should be manageable for good sized sets particularly on the front squats. If you choose a good weight for the squats you will most likely end up with an appropriate weight for the hang power cleans. Don’t let the large sets of push-ups effect the quality of your movement. Whether you are working from your toes, knees or with your hands on a box make sure that you are keeping the movement strict with your whole body moving up and down together, not just your torso and without your body resting at the bottom at any point. If you are breaking at the hips or cutting the range of motion short during your push-ups you are decreasing the difficulty of this movement. You will have two times for your score today. The goal is to finish both workouts under the ten minute cap so do your best to choose a weight on your barbell and a difficulty on the push-ups that allows you to do this.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/125 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you might want to adjust the squat reps and the hang power clean reps a bit so that you don’t finish the workout too fast. A rep scheme that would make more sense would be 50 push-ups, 40 goblet squats and 30 hang power cleans and then the reverse of that on the second half of the workout. If your weight is particularly light you could also go with 50 reps of each movement in both parts and then just reverse the order on the second half of the workout. The goal should be to finish each workout under the ten minute time cap so choose one of the options that makes the most sense for you to be able to do that. You will have two different times for your workout score today. See you on the leaderboard!