Category: Workout of the Day

Skill
7 minute Unbroken 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. Good luck!

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

Workout of the Day
4 rounds of 3 minutes on 1 minute off

40 sit-ups
then
max reps of one arm alternating devil press

We’ll be on an interval clock today with four rounds of three minutes of work and one minute of rest. Each round will start with forty sit-ups before moving on to your dumbbell to work through as many devil press reps as you can with the time remaining. To scale this workout you can start by decreasing the sit-up set size if needed to make sure that you have enough time at your dumbbell. You can also choose a light weight for the dumbbell or even leave the weight out of it completely and complete regular burpees instead of devil press reps. Your score for today will be the total devil press reps you complete at the end of four rounds.

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, a kettlebell or no weight at all! Each round will start with forty sit-ups before moving on to your dumbbell or kettlebell to work through as many devil press reps as you can with the time remaining. if you want to leave the weight out of the workout completely you can go with regular burpees instead of devil press reps. Your score for today will be the total devil press reps you complete at the end of four rounds. See you on the leaderboard!

Skill
12x30s
1 squat clean

We’ll be on a thirty second clock today completing 12 squat cleans across six 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 the reps.

Workout of the Day
AMRAP in 15 minutes
200m run
30 front squats

Make sure your bar is LIGHT today. When you see an Rx weight of 95/65 that is sending a message that we’re moving light weight quickly in this workout. If the Rx weight is not light for you make sure to scale down to something you can rep out in large sets for the front squats throughout the entire workout. Focus on a manageable run pace to allow your legs to recover a bit before heading back for more front squats. Your score today will be the total rounds you complete plus any extra reps in the next round.

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 working with a dumbbell or kettlebell you can hold your weight in a goblet position. If you don’t have a place to run you can switch the run out for either 20-30 unweighted step ups or 50-100 double or single unders. Your score today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
5 rounds of 1 minute at each station
sumo-deadlift high pull or pull-ups
double unders
push-ups
rest

We’ll be working through three movements on one minute intervals today for five rounds with one minute of rest between rounds. The first station will be up to you to choose between sumo deadlift high pulls or pull-ups. If you choose pull-ups you’ll be sticking to all bodyweight movements so if you’re looking to lift some weight today make sure to go with the sumo deadlift high pull. If you choose pull-ups you can kip, use a band, go with ring rows or even strict pull-ups will work. With no set work on the double unders this would be a great workout to force yourself to stick to double under reps only. Even if you’re only getting a few every round it will still be a lot of valuable time dedicated to working on this skill! Push-ups as always are going to be more worth your while to focus on quality over quantity. Make sure you are doing the most work possible here rather than cutting corners for a high score! Hard work will pay off when it comes to this movement! Your score today will be total reps so do your best to keep track as you go and record your score during the rest portion of each round. Have fun!

standard: 75/55 lb, step ups
rx: 95/65 lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the sumo deadlift high pulls. If you have a place for pull-ups they are also an option today in place of the barbell movement. The next two stations are double unders and push ups. If you don’t have a jump rope at home you can swap the jump rope reps out for mountain climbers or lateral hops.Your score today will be total reps so do your best to keep track as you go and record your score during the rest portion of each round. Have fun and see you on the leaderboard!

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 power snatch
(even) 2 power cleans

add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

If you’re a regular Saturday class attendee you’ll have a good idea what to expect from today’s workout. We’ll be on an EMOM clock for this one. You’ll start by completing two power snatches in the first minute and two power cleans in the second minute. Minute three will be four power snatches and minute four will be four power cleans. You’ll continue climbing in this way until you can no longer complete the prescribed amount of work in the minute. If you can’t make it through one of the minutes you will start over at two and build back up again for the remaining minutes. If you make it all the way through you would be finishing twenty four power snatches and twenty four power cleans in minutes twenty three and twenty four. Consider the power snatches when you are selecting your barbell weight for the day. Focusing on the tougher lift of the two when choosing your weight will ensure that you end up with a manageable weight for both lifts. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make.

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 dumbbell, kettlebell or barbell. If you have a dumbbell or kettlebell you can do alternating snatches and alternating power cleans. Depending on the weight you have at home you may have a good chance of making it all the way through the twenty four minutes of work without having to restart. If you can’t make it through the required work in one of the minutes you will start over at two and build back up again for the remaining minutes. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make. See you on the leaderboard!

Workout of the Day
5 rounds of 4 minutes on 1 minute off
400m run then max reps

squat clean thrusters

You’ll have five chances today to rack up as many squat clean thrusters as possible. Each four minute work period will start with a 400 meter run before making your way to your barbell and you’ll get one minute of rest after each round. You’ll want to get the run done in under three minutes every round so if you feel like this might not happen for you feel free to adjust the run distance a bit to allow for more time at your barbell. Choose a weight for your bar that will allow you to work in quick singles or even small sets.Make sure you can transition smoothly out of each squat clean into the press overhead so that you are doing a true thruster and not a squat clean and jerk. Your score today will be the total squat clean thruster reps you complete after five rounds.

standard: 115/85 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 can alternate arms every rep for the squat clean thrusters . If you don’t have a place for the run you can complete either 30-40 unweighted step ups, 100-150 mountain climbers or double unders or even 20 burpees. Whatever you choose make sure it takes around two minutes to complete. Your score today will be the total squat clean thruster reps you complete after five rounds.

Skill
10x30s
straight set of toe-to-bar

You’ll have ten attempts to jump up for a straight set of kipping toe-to-bar 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 full range of motion toe-to-bar you can choose to work on more of a knees to chest. 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 toe-to-bar.

Workout of the Day
AMRAP in 15 minutes
10 alternating dumbbell hang clean & jerks
10 weighted step ups
10 box jumps

You’ll need a dumbbell and a box to get through today’s fifteen minute AMRAP. Grab a dumbbell you are fairly comfortable with for both the hang clean and jerks and weighted step ups. Completing all ten reps of the alternating clean and jerks unbroken should not be out of the question. For the step ups feel free to hold the dumbbell any way you would like. Test out a few options before the workout starts and practice fast transitions from one movement to the next. After the step ups you can set your weight down and move on to ten box jump reps to complete the round. Make sure to land with your chest up and stand up tall to complete each box jump rep. Your score for this workout will be total rounds completed plus any extra reps.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have something that works for the step ups or box jumps you can substitute weighted lunges for the step ups and broad jumps or find something to physically jump over for the box jumps. Your score for this workout will be total rounds completed plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
:30s SHSPU or Strict Press

For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete as many reps as possible of handstand push up reps or strict press reps for thirty seconds of each minute for ten minutes. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength.

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 …
lateral burpees
power snatches

You’ll need a light barbell today for today’s fast paced ten minute AMRAP. We’ll be adding two reps every round starting at two working through sets of lateral burpees and power snatches. Choose a weight here that you can complete sets of throughout the whole workout. Getting through the round of 8-10 before having to break things up would be a good goal. The burpees will be lateral reps next to your barbell with a two footed jump over the bar to complete each rep. To scale this movement you can stay in one place for your burpees or step over your bar instead. Your score at the end of this workout will be the last round you complete of both movements and any extra reps in the next round.

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 working with a dumbbell or kettlebell you may end up making it further into the workout than those working with a barbell so be prepared for some high rep burpees and snatches! You can add a lateral hop over your dumbbell or kettlebell if you want to or just stay in place for your reps. Your score at the end of this workout will be the last round you complete of both movements and any extra reps in the next round. See you on the leaderboard!

Skill
5 rounds
:30s plank hold
:30s arch hold
:30s rest

Today’s skill work is all about quality positions. We’ll be working through five rounds of thirty seconds in a plank on your elbows or hands directly into thirty seconds in an arch hold and finally thirty seconds of rest. During the arch hold focus on keeping your arms locked out straight and only as wide as you would hold onto a pull-up bar. Squeeze your legs together and try to keep them straight if you can. Keep your body as straight as possible during each plank hold rather than letting your hips go up or down or bending your legs.

Workout of the Day
10 rounds of 30 seconds at each station
front squats
hang power cleans
rest

You’ll only need a barbell for today’s interval style workout! We’ll be working for thirty seconds at a time to rack up as many front squats and hang power cleans as possible. After thirty seconds of each movement you’ll get thirty seconds of rest. Choose a weight that allows you to work for the majority of each work period. You’ll probably want to drop the bar a little early in the first thirty seconds before picking it back up to get to work on the hang power cleans. Your score will be the total reps you complete after ten rounds.

standard: 115/85 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’ll want to do more of a goblet squat rather than a front squat and alternating hang cleans. Your score will be the total reps you complete after ten rounds. See you on the leaderboard!

Skill
10 rounds of 20 seconds at each station
double unders
pull-ups
rest

The goal for today’s skill work will be to practice quick transitions and pull-ups under fatigue. You’ll start with 20 seconds of double unders or double under practice followed by 20 seconds of pull-ups. After the pull-ups you’ll have twenty seconds to rest and make your way back to your jump rope before the next round starts. If class sizes are large you can definitely swap the order of the two skills to make sure everyone has enough room on the bars. Pull-ups can be done with a band if needed or feel free to choose ring rows, jumping pull-ups or kipping swings instead. Singles are always an option but do your best to make a few double under attempts as you go.

CFD at home skill sub:
10 rounds of 20 seconds at each station
double unders
plank hold
rest

Workout of the Day
AMRAP in 15 minutes
15 sit-ups
10 front rack walking lunge
5 push jerks

You’ll need a barbell and an ab mat for today’s workout. You’ll want to choose a weight for your bar that feels manageable for a set of 10 lunges and a set of 5 push jerks. You don’t need to hold onto the bar between movements but you won’t want to be breaking things up too much as you work your way through the rounds. Do your best to recover through the sit-ups so that you can move quickly on to the barbell. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can hold your weight at your chest and then alternate which arm you use for the push jerks in each round. Your score today will be total rounds plus extra reps.

Workout of the Day
5 rounds of 4 minutes on 1 minute off
500m row or 1k bike or ski or 400m run
then
max reps wall ball shots

We’re on the same interval timer as Thursday from this week. You’ll have five opportunities for a short run, row, bike or ski before moving on to as many wall ball shots as possible in the remainder of the work period. You’ll want to get the run, row or bike done in under three minutes every round so if you feel like this might not happen for you feel free to adjust the distance a bit to allow for more time with your wall ball. With one minute to rest between rounds do your best to treat each round like it’s own mini workout and push the pace a bit more on both parts than you might normally. Your score today will be the total wall ball reps you complete after five rounds.

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

CFD at home:
Today’s workout can be done with a medicine ball if you have it or a dumbbell or kettlebell. If you don’t have a medicine ball at home you can choose to do goblet squats or thrusters with your dumbbell or kettlebell OR jumping squats with no weight! If you don’t have a place for the run you can complete either 100-150 mountain climbers or double or single unders or 20 burpees at the start of each round. Whatever you choose to swap out the run for make sure it takes around two minutes to complete. Your score today will be the wall ball (or goblet squat, thruster or jumping squat) reps you complete after five rounds. See you on the leaderboard!