Category: Workout of the Day

Skill
EMOM for 10 minutes
1 power clean + 1 squat clean

Today’s skill work has us completing two lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean. You can choose to link the reps together or treat them as two separate lifts but do your best to get them done within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
5 rounds of two minutes on 1 minute off
6 one arm alternating devil press
then
max reps of squat cleans

Hang on to your barbell after today’s skill work and grab a dumbbell as well. We’ll be working in two minute work intervals with one minute rest between each work period. You’ll start each two minutes with 6 devil press. After the devil press reps you’ll move on to your barbell to complete as many squat cleans as possible. The weight on your bar for the squat cleans should be manageable for quick singles or even small sets. You’ll have ten minutes total to work so make sure not to choose a heavy weight that slows you down too much. Each two minutes should feel a bit like a sprint. Your score today will be the total squat clean reps you are able to complete at the end of five rounds.

standard: 95/65 lb, 35/20 lb
rx: 135/95 lb, 50/35 lb
sport: 155/105 lb, 65/45 lb
overachiever: 155/105 lb, 65/45 lb

CFD at home:
Today’s workout can be done with either a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell on it’s own. If you are just working with a dumbbell or kettlebell you will very likely end up with a much higher rep count that those who have a barbell. Keep that in mind when starting the workout and if you want to keep the squat clean rep count a little lower you could add a couple extra devil press reps to the start of each two minutes and complete 8 or 10 instead of 6. Your score today will be the total squat clean reps you are able to complete at the end of five rounds. See you on the leaderboard!

Skill
Two rounds of tabata alternating between
push-ups
plank hold

We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict push-ups and a plank hold. This combo will be quite an upper body challenge so start slow with the push-ups so that you can stay strong on the planks. As always, 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! Keep track of your push-ups if you want to and do your best to hold a quality position in the plank for the full twenty seconds.

Workout of the Day
AMRAP in 15 minutes
50 Box jump overs
50 KB swings

The challenge for today’s AMRAP will be working through large sets of both box jump overs and kettlebell swings. Grab the kettlebell and box combo that you are most used to working with. A workout like this is probably not the best time to scale things up. Do your best to settle in to a manageable pace from the start and keep moving! Your score today will be total rounds plus any extra reps.

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

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell. If you aren’t a fan of dumbbell swings you can alter this movement to alternating dumbbell hang cleans instead. The box jump overs can be switched to step ups, regular box jumps, broad jumps or a jump over a medium sized object of some kind. Something like a packing box or small cooler or even a pillow could work! Do your best to settle in to a manageable pace from the start and keep moving! Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
20x30s
1 power snatch

We’ll be on a thirty second clock again today completing one power snatch for twenty sets. We did this last week for twelve rounds so with eight additional snatches added on you may want to make some changes to how you climb up in weight. Thirty seconds will fly by so 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 the reps. Ideally a failed power snatch ends up being a squat snatch so focus on pulling yourself further under the bar as it gets heavier.

Workout of the Day
AMRAP in 12 minutes
15 push press
200m run

You’ll still need your barbell for today’s workout but you will most likely want to lighten it up a bit after the skill work. For the push press focus on a shallow dip and drive before squeezing your legs and midline as you press the bar out. Squeezing your quads will ensure that you don’t end up accidentally bending your knees, dropping under the bar and doing a push jerk. You definitely don’t need to do the fifteen barbell reps unbroken but do choose a weight that allows you to stick with a push press for the whole workout. Breaking the fifteen reps up into two to three sets max would be a good goal for the weight you choose. If you struggle with the front rack position keep your bar nice and light today or grab a set of dumbbells instead! Your score today will be total rounds completed 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 working with a dumbbell or kettlebell you can switch arms whenever you want but do your best to keep things as even as possible. If you don’t have a place to run you can replace the 200 meters with 100 single or double unders, 50-60 mountain climbers or jumping jacks or 40 bodyweight lunges. Your score today will be total rounds completed plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
7 minute AMRAP
wall ball shots
7 minute AMRAP
calories
7 minute AMRAP
step ups w/medicine ball
*1 minute rest between each AMRAP

For today’s workout you’ll need a medicine ball and a box and your choice of rower, bike or ski erg. You’ll have seven minutes at three different stations to rack up as many reps as possible of wall ball shots, medicine ball step ups and calories on the machine of your choice. If classes are large the order of the AMRAP’s can be switched up to share machines or wall ball spaces. Your score at the end of the workout will be total reps! Happy Sunday!

standard: 12/8 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″
overachiever: 30/20 lb, 24/20″

CFD at home:

Workout of the day
AMRAP in 21 minutes
18 alternating dumbbell power cleans
15 box jumps
12 dumbbell push jerks

For today’s workout you’ll need a box and a dumbbell. You’ll be using the dumbbell for large sets of alternating power cleans AND push jerks. It is up to you how you choose to split up the push jerks between arms but do your best to keep things even. Going for six on each arm every round would be a great idea or all twelve on one side, switching arms every round. The dumbbell reps will be split up by fifteen box jumps. To scale this workout grab a light dumbbell or and a short box to jump to or go for step ups instead. Your score today will be total rounds completed in twenty one minutes 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. The only other piece of equipment you would need to get this workout done is a place for box jumps. If you don’t have something to use for this you can do broad jumps or find something to jump over or a surface you could use for step ups. Your score today will be total rounds completed in twenty one minutes plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 5 minutes
Straight set toes to bar
AMRAP in 3 minutes
toe-to-bar

We’re repeating Tuesday’s skill work today with toes to bar! The first 5 minutes will be used almost as a warm up to get in some good straight sets of toes to bar or a variation of this skill. At the end of the fifth minute your three minute AMRAP will begin. During the three minutes your goal is to complete as many toes to bar as possible. Toes to bar can always be scaled by decreasing the height of your toes in the front part of your swing or practicing knees to chest or even just a kipping swing. At the end of the eight minutes you can add up all your straight set reps from the first five minutes and all your reps from the three minute AMRAP for your score.

Workout of the Day
AMRAP in 12 minutes
20 double unders
6 reps your choice of burpee variation:
(burpee box jump, burpee pull-up or devil press)

You have some choices to make before today’s twelve minute AMRAP. Each round will start with a small set of double unders. Scale these reps if needed to make the set size more manageable or stick with singles with a good double under attempt at the end of twenty singles. After the double unders you’ll move on to six reps of a burpee variation of your choice. Burpee box jumps, burpee pull-ups or a devil press are all on the menu so pick your favorite one and go for it! Any of these movements can be scaled of course by using a light dumbbell for the devil press, a burpee step up rather than a box jump or even just go for vanilla burpees if you would prefer! Do your best to keep moving at a consistent pace for the full twelve minutes and have some fun!

standard: single unders
rx: double unders
sport: drag rope double unders
overachiever: drag rope double unders

CFD at home:
This workout can be done with just a jumprope and regular burpees. If you have equipment available to bump up the burpee difficulty you can choose one of the variations listed above. If you don’t have a jumprope you can do either lateral hops or mountain climbers. Your score for today will be total reps plus any extra reps. See you on the leaderboard!

Weightlifting
12x30s
1 Power Snatch

We’ll be on a thirty second clock today completing 12 power snatches across six minutes. Thirty seconds will fly by so 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 the reps.

Workout of the Day
10 rounds for time
7 air squat
4 power snatch

Today’s workout is for time. The important choice for today will be the weight you decide on for the snatches. You’ll want a weight that can be done in small sets or quick singles. If at any point you feel like you won’t make a lift or that you have to squat under it to catch it, you have gone too heavy. You will be completing forty total snatches so be really smart with the weight you choose. Move through the air squats at a steady pace and use them as a place to catch your breath so that you can get right on the bar when you get there. To scale this workout you can choose a light weight for the snatches or cut a few rounds off and complete 7 or 8 rounds for time rather than 10.

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 working with a dumbbell or kettlebell you may want to bump up the snatch reps in each round to 6, 8 or 10 depending on the weight you have to work with. Your score for today’s workout will be the time it takes you to complete all ten rounds. See you on the leaderboard!

Skill
Tabata Plank or Handstand Hold

You’ve got a choice for today’s skill work. We will all be on a tabata clock with eight rounds of twenty seconds on and ten seconds off. It will be up to you if you want to spend the work periods upside down in a handstand or in a plank hold. Completing a full tabata in a handstand is definitely a challenge so if you’re not sure you can hold for the whole time you can either choose to go with a plank hold or plan to come down a little early each round.

Workout of the day
AMRAP in 20 minutes
2 front rack walking lunge steps
4 squat cleans
8 push-ups

You’ll only need a barbell for today’s twenty minute AMRAP. You’ll be using that barbell for front rack lunge steps and squat cleans so make sure to choose your weight based on whichever of the two lifts are more difficult for you. The lunge steps should be done in a row but the squat cleans can be either quick singles or small sets. With only eight push-up reps per round really focus on holding yourself to a high standard on these reps. 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 and not just your hips. 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! A workout like this should be approached at a steady pace that you feel like you could stick with throughout the full twenty minutes. Your score will be total rounds plus any extra reps.

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

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 move through the rounds much quicker than if you had a barbell. If your weight is light you may want to bump up the lifting reps just a bit to something like 4-6 lunge reps and 6-8 squat cleans The push-up reps can stay as is. Your score will be total rounds plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 5 minutes
Straight set Pull-Ups
AMRAP in 3 minutes
Pull-Ups

We’ve got a fun challenge for today’s skill work. The first 5 minutes will be used almost as a warm up to get in some good straight sets of either kipping or strict pull-ups. At the end of the fifth minute your three minute AMRAP will begin. During the three minutes your goal is to complete as many pull-ups as possible. Pull-ups can always be scaled by using a band or choosing ring rows and it is up to you whether you want to work on strict or kipping pull-ups today. At the end of the eight minutes you can add up all your straight set reps from the first five minutes and all your reps from the three minute AMRAP for your score.

Workout of the Day
AMRAP in 15 minutes
200m run
15 deadlifts
10 lateral burpees over the bar

Today’s triplet will involve a short run, a light deadlift and some burpees. The rx’d weight is meant to be manageable for a set of fifteen so definitely plan to be really comfortable with the weight you load on your barbell. The deadlift sets should be completed in two sets max even when you are deep into the workout. The burpees will be lateral with a jump over the bar to complete each rep. Scale this movement by stepping over the bar or just staying in place without any jump for the burpees. Your score at the end of the fifteen minutes will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell at home you will want to set your feet in a wider “sumo” stance for the deadlifts and tap the weight between your feet for each rep. The burpees can be in place or feel free to add a jump over your weight to complete each rep. If you don’t have a place to run you can switch the 200m run out for 50 single or double unders or 20 unweighted step ups. Your score at the end of the fifteen minutes will be total rounds plus any extra reps. See you on the leaderboard!

Weightlifting
12 x 45s
1 Split Jerk

We’ll be on a forty-five second clock today completing 12 split jerks across nine minutes. 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 twelve reps.

Workout of the Day
AMRAP in 10 minutes
5-10-15-20-25…
sit-ups
thrusters

We’ve got a fairly simple couplet to start off the week. You’ll need an abmat and an empty barbell to make your way through this ten minute AMRAP. If an empty barbell is a struggle at all for a thruster make sure to grab a training bar or a pair of ten pound dumbbells so that your weight for this movement is extremely light. Focus on a hitting a full squat and a quick smooth transition as you send the bar up overhead. You should finish the thruster rep with the bar straight overhead rather than out in front of you so make sure to spend an extra second getting into a good position. Your reps should be light and fast today! Your score will be the last round you finish of both movements plus any extra reps in the next round.

standard: 25/15 lb
rx: 45/35 lb
sport: 45/35 lb
overachiever: 65/45 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. Dumbbell and kettlebell thrusters can be split up between arms however you choose or you could also try holding onto your weight with both hands if that works for you. If your dumbbell or kettlebell is at all heavy you may want to adjust the thrusters to jumping squats to make sure you aren’t getting majorly slowed down by the thruster reps. Other than that this workout can be done as written! Your score will be the last round you finish of both movements plus any extra reps in the next round. Have fun and we’ll see you on the leaderboard!