Category: Workout of the Day

Skill
5×3
Front squat (from a rack or the floor)

We’re bringing back some heavy squats! 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 three 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
AMRAP in 10 minutes
7 goblet squats
4 weighted step ups

Another day, another couplet! You’ll need a kettlebell for both movements and a box as well to get this workout done. You’ll be using one kettlebell for both the goblet squats and the weighted step ups. It’s up to you how you hold your kettlebell for the step ups but for the squats make sure to hold the weight at your chest in a goblet position. In a workout like this do your best to pick a pace that feels sustainable from the start. Focus on an upright chest and torso in both the squats and step ups. Quality movement will always pay off!

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

CFD at home:
This workout can be done with a kettlebell or dumbbell. The only adjustment that might need to be made would be if you don’t have something to use for the step ups. If this is the case you can switch up the step ups to lunge steps with your weight instead. Your score will be total rounds plus extra reps at the end of the ten minutes. See you on the leaderboard!

Skill
14x45s
(odd) 1 split jerk with pause in overhead position
(even) 1 split jerk (no pause)

increase weight every 2 lifts or use the same weight across all rounds

We’re working on the split jerk today in two different ways. You’ll have seven attempts at each lift for fourteen total split jerks. In the odd rounds we’re adding a pause in the split position before you recover. This will force you to focus on a solid and balanced overhead position for each split jerk. After the pause make sure to recover by bringing your front foot back slightly first and then bringing your back foot forward to meet it.

Workout of the Day
AMRAP in 10 minutes
10 push-ups
10 box jumps

Today’s workout is a simple one but also a great time to focus on moving well. 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. Keeping push-ups strict will pay off! Box jumps are another movement it can be easy to get lazy with. Focus on landing on your box with your chest up, knees over your toes and weight evenly distributed across your whole foot. Your score today will be total rounds plus extra reps in the next round.

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

CFD at home:
The only thing you would need to get today’s workout done from home would be a box or bench to jump on to. If you don’t have something to use for box jumps you can change the movement to broad jumps. Scale push-ups as you normally would if needed. Your score today will be total rounds plus extra reps in the next round. See you on the leaderboard!

Skill
10 x 45 seconds
1 squat clean thruster

We’ll be on a forty five second clock today completing 10 squat clean thrusters. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round since we’ll be on a shorter clock. You can also choose one weight and stick with it for all ten reps.

Workout of the Day
for time
10-1
thruster
power snatch

Lighten your bar a bunch after the skill work. Your bar should be light enough to complete 10 thrusters and 10 power snatches unbroken at the start of the workout. Make sure to spend some time practicing cycling the barbell for the power snatches. Your legs and arms will both be tired after the thrusters so you’ll want to make sure you can move your bar as efficiently as possible for both movements. This workout should be light and fast! Don’t get stuck going too heavy on this one! Your score today will be the total time it takes you to complete this workout.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If your dumbbell or kettlebell is light you can either go fast and plan for a quicker workout or bump the rep count up a bit. Something like 20-18-16-14-12-10-8-6-4-2 could work ONLY if your weight is light! That will double the rep count up from 55 reps of each movement to 110 of each movement. Your score today will be the total time it takes you to complete the work. See you on the leaderboard!

Skill
10 rounds
20s of strict pull-ups
20s of double unders
20s of rest

We’ll be working through ten rounds of strict pull-ups and double unders 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 pull-ups and double unders. If you are still new to either of these skills 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. If you are still working on double unders you can consider each twenty second work period as skill practice! 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 12 minutes
2-4-6-8-10-12 …
burpees
alternating dumbbell hang clean & jerk

We’ve got twelve minutes on the clock for a burpee and dumbbell hang clean and jerk couplet. This goal of this workout should be to move at a pretty consistent base between the dumbbell work and the burpees. Choose a dumbbell that you are comfortable with so that you can complete large sets of the dumbbell hang clean and jerks without having to put it down. Your score today will be the last round you complete of both movements plus any extra reps in the next round.

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. You won’t need to adjust anything to get this workout done at home! Your score today will be the last round you complete of both movements plus any extra reps in the next round. See you on the leaderboard!

Skill
2 rounds of tabata alternating between
L-seat
Arch hold

We’ll be on the tabata clock for today’s skill work alternating between an L-seat and an arch hold. The L-seat is the more difficult of the two but both movements can be made easier or harder with a few small adjustments. Move your hands back and lean back slightly to make this position easier. If you know you could hold a solid L position sitting on the floor with your hands next to you in front of your hips and legs totally straight you can bump up the difficulty with paralletes or by hanging from a bar. The arch position should be done with your legs straight and squeezed together and your arms out straight and shoulder width apart. Grab a PVC pipe to keep yourself honest or bump up the difficulty a bit here.

Workout of the Day
On a clock set for 12 minutes
1 minute of power cleans
1 minute of front squats
2 minutes of power cleans
2 minutes of front squats
3 minutes of power cleans
3 minutes of front squats

Today’s workout is all about the barbell. You’ll be working through one minute, then two minutes and then three minutes of as many reps as possible of both power cleans and front squats. The first couple minutes will likely fly by but buckle up as you get to the later rounds and make sure to budget your energy as best you can so you don’t burn out too early. You’ll just have one barbell to use for both movements so you will most likely want to decide on weight based on the front squat. Make sure you can hang on to your bar for at least sets of five to seven from the start. Your score today will be total reps at the end of the twelve minutes.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. if you have a dumbbell or kettlebell you will most likely end up with a much higher rep count especially for the power cleans so plan for that. If you are working with a dumbbell or kettlebell your cleans will be alternating and the squats will be goblet squats. Your score today will be total reps at the end of the twelve minutes. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
200m uneven farmers carry
35 box jump overs
50 alternating dumbbell snatch

You’ll need a box, a dumbbell for snatches and then one additional weight that you will use for your farmers carries. You can choose another dumbbell for this or a kettlebell and it’s up to you how close in weight your two weights are. You’ll start each round holding your weights and taking off on a 200 meter walk (ideally a fast walk) with your weights. Choose weight that you may have to put down once or twice or that would make the carry very challenging unbroken. When you get back you’ll work your way through 35 box jump overs and 50 dumbbell snatches. You can get up and over your box however you want but do make sure that you aren’t turning in circles as you go back and forth. Approach a workout like this at a sustainable pace so that you can keep moving for as much of the twenty minutes as possible.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″
overachiever: 50/35 lb, 24/20″

CFD at home:
You can do today’s workout with one or two dumbbells or kettlebells, a combo or just one weight. If you don’t want to take your weight for a carry you can replace it with a 200m or 1 minute run or 20 weighted or unweighted step ups or lunges. The box jump overs can be broad jumps or find something small to jump over that you have at home for those reps. Your score at the end of the 20 minutes will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 5 minutes
calories
Rest 1 minute
AMRAP in 5 minutes
toes to bar
Rest 1 minute
AMRAP in 5 minutes
calories
Rest 1 minute
AMRAP in 5 minutes
drag rope double unders

Today’s time intervals are identical to yesterday’s but the workout is much different! Today you will be focusing on one single movement during each five minute work period. For two of the AMRAP’s you will be on your choice of machine working through as many calories as possible. Whether you are on a bike or rower or even the ski erg you’ll want to choose a pace that feels sustainable but also difficult. Try to push yourself to hold a cal/hr pace that is a challenge! Remember you will have one minute of rest between each five minutes of work! The other two AMRAP’s will be higher skill with 5 minutes of drag rope double unders and 5 minutes of toes to bar. Both of these movements can be scaled as needed. If you’re still working on double unders stay as calm as you can through sets of singles followed by double under attempts. If a drag rope isn’t happening you could also opt for a speed rope instead. Toes to bar can be scaled by height and you can choose to bring your knees to your chest or toes higher than your hips rather than all the way to the bar. Strict knees to chest could be a good option for anyone not wanting to kip or if you want to stay off the bar completely give some v-ups or hollow rocks a try! Your score at the end of the four AMRAP’s will be total reps. If classes are large partner up on a rower or bike and switch up the order of the movements.

CFD at home:
You won’t need any equipment for today’s workout but you will need to alter the movements today if you don’t have a rower or bike at home. Unfortunately burpees are always a great sub for a calorie on a rower or bike:) Toes to bar can be switched up to v-ups or hollow rocks and if you don’t have a jumprope the best option there would be lateral hops. Your score at the end of the four AMRAP’s will be total reps. See you on the leaderboard!

Skill
10×30 seconds
straight set of kipping pull-ups

You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every thirty seconds rather than any pull-ups.

Workout of the Day
AMRAP in 20 minutes
75 medicine ball sit-ups
500m run
150 wall ball shots
500m run

We’ve got twenty minutes on the clock and quite the challenge on the menu today. If the volume of either movement looks daunting you can definitely scale things down as needed. The run can be shortened to 400 meters, the sit- up reps could be 50 instead of 75 and wall-ball reps can be 75 or 100 depending on what you are up for. If you’re up for the challenge do your best to chip away through the work and see how far you can go!

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

CFD at home:
Today’s workout can be done with a wallball if you have one and if not you can use a dumbbell or kettlebell or no weight at all! The sit-ups can be unweighted or feel free to add weight to your reps if you have something to use that isn’t super heavy. If you don’t have a wall ball you can choose to switch the 150 reps out for either a goblet squat, a thruster or jumping squats. If the weight you have is heavy you will probably be better off opting for jumping squats OR drop the 150 reps to 100. If you don’t have a place to run you can switch the running out for something like 30 broad jumps or 30 burpees. Your score today will be total rounds plus extra reps or just total reps if you aren’t able to get through a full round.

Skill
10 x 45 seconds
1 squat clean

We’ll be on a forty five second clock today completing 10 squat cleans. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all ten reps.

Workout of the Day
5 rounds of two minutes on 1 minute off
10 thrusters
then
max reps of lateral burpees

Hang on to your barbell after today’s skill work but lighten it up quite a bit. We’ll be working in two minute work intervals with one minute rest between each work period. You’ll start each two minutes with 10 thrusters. You’ll want to make sure you can complete those thrusters unbroken from the start. After the thruster reps you’ll move on to complete as many burpees as possible in whatever time you have remaining. Each two minutes should feel a bit like a sprint with one minute between to do your best to recover. Your score today will be the total burpee reps you are able to complete at the end of five 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 for the ten thrusters at the beginning of each round. You could also choose to leave the weight out completely and start each round with 15-20 jumping squats instead. After your thruster or squatting reps you will move on to complete as many burpees as possible in whatever time you have remaining. Your score today will be the total burpee reps you are able to complete at the end of five rounds. See you on the leaderboard!

Skill
14 x 45 seconds
(odd) 1 power snatch + overhead squat
(even) 1 squat snatch

We’ve got some high skill lifts up today. You’ll have seven chances at a power snatch + overhead squat and a squat snatch. 45 seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. If one of the two lifts look particularly harder than the other make sure to plan your weight choice based on that lift. Focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day
7 rounds of 30 seconds at each station

double unders
rest
power snatch
rest

We’ll be on an interval timer today working for thirty seconds at a time on double unders and power snatches. You will have thirty seconds of rest after each work period so use as much of the thirty seconds as possible to rack up reps. If you are still working on double unders do your best to stay calm through the thirty seconds and give a few good attempts at some double unders in each round. The power snatch weight should be light enough today that you can complete large sets of snatches in each round. Your score at the end of seven rounds will be all your double unders plus all your snatch reps.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you don’t have a jump rope you can switch the double unders out for mountain climbers today! Your score at the end of seven rounds will be all your double unders plus all your snatch reps. See you on the leaderboard!