Category: Workout of the Day

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!

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.