Category: Workout of the Day

Skill
EMOM for 10 minutes
1 slow pull squat clean + 1 squat clean

Spend ten minutes working up in weight for one slow pull squat clean plus one squat clean. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. Your second lift will be normal speed through the whole lift but should still leave the ground under control like any other lift.

Workout of the Day
AMRAP in 15 minutes
3 burpees
6 push-ups
9 box jumps

We’re leaving the barbell behind for today’s all bodyweight workout. You’ll need a box to jump to and that’s it! Each round will start with three burpees, six strict push-ups and then you’ll move on to your box for nine box jumps. Box jumps can always be switched to step ups if needed or you can consider jumping to a shorter box as well. With only six push-up reps in each round hold yourself to a high standard here. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips or resting at the bottom during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score today will be total rounds plus any extra reps.

standard: 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
You won’t need any equipment for today’s workout except for something to jump to or step up on to if you have it. If you don’t you can switch out the box jump reps for broad jumps, find something you can jump over or even a squat jump would work! Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
5 pull-ups
10 dumbbell goblet squats
15 drag rope double unders

You’ll need a jump rope, a dumbbell and a spot for pull-ups for this twenty minute AMRAP. While this has the same rep scheme as the well known “Cindy” workout you will most likely end up moving through these rounds a little slower with the weighted squats and transitions between different equipment. Make sure to choose a dumbbell that you can hang on to for all ten squat reps in every round. Take some time figuring out a good plan for the double unders as well. You can choose to drop the number down to something more manageable, stick to 15 singles with one or two double under attempts at the end of each set or switch to a regular jump rope rather than a drag rope. In a workout like this the goal should be to transition consistently and purposefully between each movement. Your score today will be total rounds plus any extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: chest to bar, 50/35 lb
overachiever: chest to bar, 65/45 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or even with no weight at all! You will also need a jump rope. If you don’t have a place to do pull-ups these can be switched out for push-ups. The only other changed you might need to make would be switching out the double under reps for mountain climbers or lateral hops if you don’t have a jump rope at home. Do your best to keep moving and keep track of your total rounds plus any extra reps for your score today. See you on the leaderboard!

Workout of the Day
7 rounds of 2 minutes on 1 minute off
10 push presses
then
max reps of power snatches

Choose a weight for your barbell today that you are very comfortable with. You’ll want to make sure you can complete ten unbroken push press through most of today’s workout. If you have to break up the push press reps in the last round or two that is totally fine but if it happens in round 1, 2 or 3 you may end up running out of time for snatches as the workout goes on. If you choose the correct weight for the push press you will likely end up with a manageable weight for the snatches that will allow you to complete small sets of reps rather than singles. If you end up resorting to single snatches focus on controlling your bar after every drop. Your score today will be the total snatch reps you complete after seven rounds.

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 kettlebell or dumbbell you’ll want to split up the push press reps into five on each arm every round. If your weight is particularly light you may want to bump up the push press reps to 7-10 with each arm every round so that you don’t feel like you’re doing kettlebell or dumbbell snatches forever. Your score today will be the total snatch reps you complete after seven rounds. See you on the leaderboard!

Skill
5×3
deadlift

We’re continuing our strength work and getting back into some heavy deadlifts! We’ll be working off the clock today and completing 5 working sets of 3. Feel free to mask up and pair up today to share a bar if you are comfortable doing that. The goal for today should be getting comfortable with touch and go deadlift reps at heavier weights than you might use in a workout. If it’s been awhile since you’ve lifted heavy definitely take it slow today but it will be a good time to see where you’re at after a bit of time off from strength work like this. Move well and have fun!

Workout of the Day
2 rounds for max reps
3 minutes of burpee box jumps
1 minute rest
3 minutes of calories on row or bike
1 minute rest

You’ll need a box and a rower or bike for today’s workout. We’ll be on a three minute on and one minute off interval for two rounds of burpee box jumps and calories on the machine of your choice. The order of the workout can be switched and rowers and bikes can be shared if classes are large. A three minute interval is short enough to choose a pretty fast pace for both movements. See if you can push yourself to go a little faster than what might feel comfortable and use the minute rest to recover as much as possible. Your score today will be burpee box jumps plus calories for one big number.

standard: burpee step ups 20″
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
If you’re working out from home today you may have to adjust today’s workout depending on what equipment you have available. The burpee box jumps can be switched to normal burpees or burpee broad jumps. If you don’t have a rower or bike to use for the second three minutes of work you can choose a different movement to replace the reps here. Air squats, lunges, step ups or even hang power cleans would be great options! Your score today will be total reps after 12 minutes of work. See you on the leaderboard!

Skill
7 minute double under ladder

With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. You can choose from one of the rep scheme options below.Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…
20-40-60-80…

Workout of the Day
AMRAP in 20 minutes
10 power clean
7 squat clean
40 sit-ups

We’ve got twenty minutes on the clock and a bunch of cleans and sit-ups on the menu today! The weight on your barbell should be a manageable for small sets or quick singles. Take into account which of the two cleans are more difficult for you when deciding on your weight. The sit-ups will be a welcome break from the barbell so do your best to chip away at those at a pace that allows you to recover a bit before getting back to the barbell. Your score today will be total rounds plus any extra reps.

standard: 95/65 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 may want to adjust the rep scheme to even things out between the clean reps and the sit-ups. Going with something like 20 alternating power cleans and 12 alternating squat cleans would be a good option. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
10 rounds
20s strict pull-ups
20s strict push-ups
20s rest

We’ll be working through ten rounds of strict pull-ups and strict push-ups with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both. If either of these skills are tough for you, you may want to be a bit more conservative in the numbers you start out with. Pull-ups can be scaled by using a band or choosing ring rows. Hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. If classes are large the order of the skill work can be switched to decrease the amount of people on the bars at once.

Workout of the Day
AMRAP in 10 minutes
6 R-arm OH lunges
8 kettlebell swings
6 L-arm OH lunges
8 kettlebell swings

You’ll just need a kettlebell for today’s ten minute AMRAP. You’ll be using your kettlebell for both movements so make sure to test out both the swings and the lunges with the weight that you choose. The overhead position can be really difficult so if you aren’t able to keep the kettlebell in a straight and locked out position throughout the lunge steps you can bring it down to your shoulder instead. Your score today will be total rounds plus extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell. If you have a dumbbell and aren’t a fan of dumbbell swings you can switch the swings out for alternating hang power cleans instead. Bring the weight down to your shoulder for the lunges if the overhead position isn’t working for you. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
14x45s
(odd) 1 power clean
(even) 1 squat clean
increase weight every 2 lifts or use the same weight across all rounds

We’ll be lifting on a 45 second timer today completing a power clean in the odd rounds and a squat clean in the even rounds. As you build up in weight make any weight changes based on whichever lift is the weaker of the two for you. Focus on a controlled pull from the floor, explosive hips and quick elbows as you pull under the bar to catch it. This is a great time to get some weight on the bar before we move light and fast in today’s workout.

Workout of the Day
AMRAP in 10 minutes
10 front squats
10 burpees

Lighten your bar after today’s skill work and find a weight that feels manageable for ten front squats in a row or two sets of five throughout the workout. This workout is quite simple so choosing a front squat weight that is appropriate will be important. Focus on an upright torso and full depth squats for each rep. Your score today will be total rounds plus any extra reps in the next round.

standard: 75/55 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’ll be doing goblet squats instead of front squats today. If you have a particularly light weight you could bump up the squat reps to 15 so that you don’t feel like you are back at the burpees too cute. Otherwise the workout can be done as written! Your score today will be total rounds plus any extra reps in the next round. See you on the leaderboard!

Skill
Tabata Plank Drags

We’ll be on a tabata clock for today’s skill work which means you’ll be working through eight rounds of twenty seconds of work and ten seconds of rest. You can use the same dumbbell for this that you’re planning to use for the workout. Go over this movement before the workout starts and make sure that you are always pulling the dumbbell across your body while you are in a plank on your hands.

Workout of the Day
AMRAP in 20 minutes
15 box jumps
12 alternating dumbbell snatch
9 dumbbell push jerks

Grab a box and a dumbbell for today’s twenty minute AMRAP. You’ll start each round with 15 box jumps before moving on to your dumbbell for 12 dumbbell snatches and 9 dumbbell push jerks. It’s up to you to decide how you split up the push jerks between both arms but try to keep things as even as possible. Choose your dumbbell weight based on the push jerks since those are the more difficult movement of the two. Do your best to keep moving and rack up as many rounds as possible in twenty minutes.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If your weight is too heavy for the push jerks you can switch those reps out for push-ups. Broad jumps are a great option if you don’t have a box to jump to or step up to. Do your best to keep moving and rack up as many rounds as possible in twenty minutes. See you on the leaderboard!

Workout of the Day
8 rounds of 2 minutes on 1 minute off
10 front rack walking lunge steps
then
alternating rounds of
max calories on row or bike
and
max toes to bar

Today’s workout will be on an interval timer of two minutes working and one minute resting. Each two minutes will start with ten front rack lunge steps with a barbell. After the lunge steps you will move on to either a bike or rower or a bar for toes to bar reps. There are many ways to scale toes to bar so don’t worry if this skill is still a tough one for you. V-ups are always an option as well if you want to stay off the bar completely. Choose a weight for your barbell that you can hang on to for all ten lunge reps even if it’s difficult. You’ll want to have enough time to transition to your bar or machine to get working in the two minute window. Your score at the end of the eight rounds will be all your calories plus all your toe to bar reps.

standard: 75/55 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 for the lunge steps. If you don’t have a rower or bike at home you can either switch those reps out for burpees or air squats or even a short run out and back that will get you back before the end of the two minute window. Toes to bar can also be switched out for v-ups if you don’t have a place for this movement. Your score at the end of the eight rounds will be total reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
45 double unders
30 sit-ups
15 wall ball shots

Today’s workout will be all about quick transitions and moving at a consistent pace across twenty minutes. The double under set should feel pretty manageable so if 45 looks like a lot make sure to drop the number to something that makes more sense for your current comfort level with this skill. Something like 15 or 30 would be great options if 45 is too many to complete in each round. Your score today will be the total rounds you complete plus any extra reps in the next round.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 20/14 lb

CFD at home:
If you don’t have a medicine ball at home you can use a dumbbell or kettlebell for goblet squats or thrusters in place of the wall balls. If you want to leave the weight out of it you could also do unweighted jumping squats and maybe bump up the rep count there to 20 or 30. Check the notes above if you need scaling advice for double unders and if you don’t have a jump rope switch the double unders out for either mountain climbers or lateral hops. Your score today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!