Category: Workout of the Day

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!

Workout of the Day
4 rounds of 4 minutes on 1 minute off
8 alternating dumbbell snatches
4 goblet squats
2 weighted step-ups

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

Today’s workout consists of four mini AMRAP’s. Start each cycle on the snatches and complete as many rounds and reps as possible in four minutes. After you’ve completed four cycles your total score will be the number of rounds completed and any additional reps. You’ll need a box as well as a lightweight dumbbell for this challenge. Pay special attention to your chosen dumbbell weight. Use a dumbbell light enough such that you feel comfortable transitioning through each movement without setting the dumbbell down. You can of course set the dumbbell down any time you need to but the goal of this workout is to move quickly with low transition times and rest between rounds.

Workout of the Day
AMRAP in 20 minutes
20 pull-ups
15 box jumps
20 push-ups
15 box jumps

We’ve got three bodyweight movements for today’s twenty minute AMRAP. You’ll start with a large set of pull-ups before moving on to some box jumps and then you’ll follow the same rep scheme with push-ups and box jumps. Pull-ups can be kipping or strict if you prefer and can be scaled by using a band or choosing ring rows. 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 as you lower your chest down to tough the ground. If you are breaking at the hips during your push-ups, cutting the range of motion or stopping to rest at the bottom you are decreasing the difficulty of this movement and hindering your progress. Keeping push-ups strict will pay off!

Skill
8 x 90s
20 double unders
then
1 squat snatch

We’re working on a ninety second timer for today’s lifting. Before each lift you’ll complete a small set of double unders. If twenty double unders feels like a lot you can drop the number down to something more manageable and repeatable. If double unders are still a little tricky you can complete twenty single unders with a good double under attempt in each round. Squat snatching is tough so if you’re still working on getting comfortable in the overhead squat OR if the overhead squat is not a safe position for you to be in you can either do a power snatch in each round or a power snatch plus an overhead squat.

Workout of the Day
AMRAP in 12 minutes
15 wall ball shots
10 burpees

All you need is a wall ball for this fairly simple workout that is sure to pack a punch! On a twelve minute clock you’ll work through as many rounds as possible of fifteen wall ball shots and ten burpees. Focus on a full squat for every wall ball and hitting the same height target for each rep. Your score at the end of twelve minutes will be the total rounds you complete plus any extra reps in the next round.

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

CFD at home:
If you have a wall ball at home you can use it for today’s workout. If you don’t you can choose to switch the wall ball reps out for either goblet squats with a dumbbell or kettlebell or leave the weight out of it and go for jumping squats instead. Your score at the end of twelve minutes will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!

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

We’ll be on an EMOM timer for today’s lifting. Spend ten minutes working up in weight to a challenging hang power clean plus a power clean. It is up to you if you want to link your reps together or drop the bar between reps. Even though we aren’t squatting today you’ll still want to focus on dropping under the bar. Pull the bar from the floor under control, focus on reaching full extension and catching the bar in a partial squat with your chest up.

Workout of the Day
“DT”
5 rounds for time

12 deadlifts
9 hang power cleans
6 push jerks

*In honor of U.S. Air Force Staff Sgt. Timothy P. Davis who was killed on February 20, 2009 while he was supporting operations in OEF and his vehicle was struck by an explosive device.

In honor of Veteran’s Day we’ll be completing “DT” today. It is ok for the weight to be a bit of a challenge but you’ll want to make sure you can complete the six push jerks unbroken through most of the workout. Shoot to finish this workout in fifteen minutes or less. Make sure to test out several reps of each movement before the workout starts. While the push jerks will be the deciding factor for the weight you choose you’ll want all three movements to be done in sets throughout the five rounds. Choose wisely and avoid going too heavy just to get the “rx” on this one. Do your best to finish under 15 minutes and remember that moving well and moving fast always pays off!

standard:115/85 lb.
rx: 155/105 lb.
sport: 155/105 lb.
overachiever: 155/105 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. Depending on the weight of your dumbbell or kettlebell you may want to bump up the total rounds a bit since people in the gym will be using a heavyish barbell. Something like 7 or 8 rounds for time would be a great option. For the deadlifts with a dumbbell or kettlebell you will want to start in a wider “sumo” stance tapping the ground between your feet with your weight. The hang cleans can alternate hands each rep and the push jerks can be broken up however you choose but try to keep things as even as possible as you go. Your score for today will be the total time it takes you to complete all your rounds. See you on the leaderboard!

Skill
10×3
strict pull-ups
1 wall walk after every set of pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times. The wall walk is a challenging handstand positioning skill. Whenever you finish your pull-ups make your way to a spot on the wall and start laying on your belly with your feet flat and touching the wall. Push your self up to your hands and start walking your feet up the wall while you walk your hands closer to the wall at the same time. Make sure to keep your body in a good position and don’t let your hips sink down towards the wall. Only walk yourself as high as you are able while keeping a quality body position and a controlled descent back to the ground.

Workout of the Day
7 rounds with one minute at each station
kettlebell swings
one arm overhead walking lunge steps
rest

With twenty one minutes on the clock today we’ll be working through seven rounds of two minutes of work and one minute of rest. The first minute will be spent completing as many kettlebell swings as possible. After the swings you’ll hang on to your kettlebell and start working through as many overhead lunge steps as you can. The kettlebell should be in a solid locked out position overhead while you are lunging. This can be a tricky position so if it’s not for you feel free to switch things up and scale the movement to a goblet lunge. After two minutes of work you’ll have one minute of rest before moving on to the next round. After seven rounds your score will be all your kettlebell swings and lunges added together.

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 don’t like dumbbell swings feel free to switch those reps up for alternating dumbbell hang cleans. After seven rounds your score will be all your swings and lunges added together. See you on the leaderboard!