Category: Workout of the Day

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!

Workout of the Day
4 rounds of tabata with 1 minute rest between rounds
power snatch
plank hold
overhead squats
toe-to-bar

We’ve got four rounds of full tabata sets today working through reps of power snatches, overhead squats, toes to bar and spending time in a plank hold. The plank hold won’t add too many reps to your score but give yourself one extra rep for each twenty seconds that you are able to hold for the full twenty second work interval. The power snatch and overhead squat should both be light today. Make sure your bar is loaded to something that allows you to rep out a fairly large unbroken set in each round. Ten seconds will feel like a very short time to rest so choosing the right weights here will be important. Toes to bar can be scaled by just bringing your knees or toes up without actually making contact with the bar. V-ups or Sit-ups with a medicine ball are also always appropriate scaling options. After four sets of 8 rounds of 20 seconds working and 10 seconds resting your score will be the total reps you complete of all four movements. You will complete all 8 rounds of one movement before moving on to your next spot and you will have one minute to rest between each full tabata.

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 will most likely want to switch up the overhead squats. One arm overhead squats with weight are really tough so a good option instead of these can be either one arm overhead lunges or goblet squats. The overhead lunge is a little easier when it comes to mobility but if you don’t want to go overhead at all a goblet squat is totally fine. Toes to bar can be switched out for V-ups or weighted or unweighted sit-ups. The plank hold won’t add too many reps to your score but give yourself one extra rep for each twenty seconds that you are able to hold for the full twenty second work interval. After four sets of 8 rounds of 20 seconds working and 10 seconds resting your score will be the total reps you complete of all four movements. You will complete all 8 rounds of one movement before moving on to your next spot and you will have one minute to rest between each full tabata. See you on the leaderboard!

Skill
EMOM for 10 minutes
Straight set of Strict HSPU or Strict press (working from the floor)

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 one straight set of handstand push up reps or strict press reps every minute for ten minutes.

Workout of the Day
for time
21-18-15-12-9-6-3
deadlift
box jumps

We’ve got a classic combo on the menu today. You’ll want a manageable weight on your barbell for this deadlift box jump workout. Plan to choose a weight that will allow you to start with ten unbroken reps or more during the round of twenty one. If at any point you are doing singles you have gone too heavy. Find a box height that you feel comfortable jumping to or scale to step ups if needed. A large amount of this workout happens in the first three rounds so do your best to keep moving through the larger sets and pick up the pace as you get to the end. To scale this workout pick a lighter deadlift weight and a lower box height. You can also decrease the total volume by starting at the round of 18 or 15 rather than 21. Your score today will be the time it takes you to complete all the work.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb
overachiever: 275/185 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a kettlebell or dumbbell you’ll want to do more of a sumo style deadlift with a wider foot stance and tapping the weight between your feet for each rep. If you don’t have a box to jump to you can either find s surface to use for step ups or find something you could jump over for each rep. You can jump over your dumbbell or kettlebell or find something a little bigger like a packing box or cooler. Broad jumps are always an option as well. Depending on the weight of your dumbbell you also may want to adjust the deadlift rep scheme. Something like 35-30-25-20-15-10-5 would work for a light dumbbell or kettlebell and then you can keep the jumping reps the same.Your score today will be the time it takes you to complete all the work. See you on the leaderboard!

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

You’ll have five chances today to rack up as many kettlebell swings as possible. Each four minute work period will start with a 400 meter run before making your way to your kettlebell 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 kettlebell. Your score today will be the total kettlebell swings you complete after five rounds.

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 dumbbell or kettlebell. If you have a dumbbell and aren’t a fan of dumbbell swings you can definitely switch the swings out for alternating hang cleans. If you don’t have a place for the run you can complete either 30-40 unweighted step ups or 100-150 mountain climbers. Whatever you choose make sure it takes around two minutes to complete. Your score today will be the total kettlebell or dumbbell swings (or dumbbell hang cleans) you complete after five rounds.

Skill
EMOM for 10 minutes
1 slow pull squat clean

Spend ten minutes working on the slow pull squat clean. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. If you are struggling with dropping under the bar feel free to catch the bar in a power position before slowly riding it down into the squat.

CFD at home skill sub:
EMOM for 10 minutes
:10s goblet squats + :20s hold in bottom of squat holding DB/KB

Workout of the Day
AMRAP in 10 minutes
7 lateral burpees
4 squat cleans

Drop some weight off your bar after today’s skill work. We’ll be working for ten minutes through as many rounds as possible of seven lateral burpees over the bar and four squat cleans. Choose a weight for the squat clean that feels manageable for singles with a quick break between each rep. You do not have to link these reps together. Each burpee will end with a lateral hop over the bar. If you need to scale this movement you can step over the bar instead or do your burpees in place without the lateral hop. Your score today will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/135 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 you may want to bump the reps up a bit from 4 to something like 6, 8 or even 10. Try to choose a number that makes the effort of the burpees match the effort of the squat cleans. You can hold your dumbbell or kettlebell with both hands and complete these reps more like a medicine ball clean or alternate each hand for the squat cleans. You can choose to hop over your dumbbell or kettlebell after each burpee rep or just stay in place and do regular burpees. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
10×30 seconds
straight set of kipping pull-ups

You’ll have ten attempts to jump up for a straight set of kipping pull-ups 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 unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. 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 any pull-ups.

Workout of the Day
AMRAP in 15 minutes …
10-20-30-40-50
double unders
sit-ups
alternating dumbbell snatch

You’ll need a jump rope, an ab-mat and a dumbbell today. The workout will start with a small set of double unders, sit-ups and then alternating dumbbell snatches. You’ll work your way through these three movements adding ten reps to each movement in every round. Scaling this workout will most likely come into play when it comes to double unders. If you are still working on this skill you can choose a rep scheme that works for you. Something like 5-10-15… or 2-4-6-8… would be a great option rather than 10-20-30-40 etc. Singles always work as well but make sure you’re sprinkling in a couple double under attempts here and there as you go. Choose a dumbbell that you are comfortable with so you can make your way through those reps at a decent rate. Your score for today will be the last round you complete of all three movements plus any extra reps in the next round.

standard: 35/20 lb, single unders
rx: 50/35 lb, speed rope
sport: 65/45 lb, drag rope
overachiever: 75/55 lb, drag rope

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the snatches. If you don’t have a jump rope you can switch the double under reps out for mountain climbers or lateral hops. Check out the notes above for scaling ideas when it comes to double under volume. Singles always work as well but make sure you’re sprinkling in a couple double under attempts here and there as you go. Your score for today will be the last round you complete of all three movements plus any extra reps in the next round. See you on the leaderboard!