Category: Workout of the Day

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!

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!