Category: Workout of the Day

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!

Skill
8×45 seconds
1 power clean with pause below the knees

We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for eight sets working up to a heavy power clean with a pause below the knees. Control the bar as you pull it from the floor before taking a quick pause before the bar passes your knees. During the pause the bar should be up against your shins with your shoulders back and chest up. After the pause continue your pull as you normally would to complete the power clean. This skill will really force you to focus on a powerful hip drive, fast elbows and a drop under the bar into a partial squat or “power position”.

CFD at home skill sub:
8x45s
straight set of pistol squats
(alternate legs every round)
*Scale as needed to a difficulty level that works for you
One legged step ups or unweighted bulgarian split squats could work too!

Workout of the Day
AMRAP in 20 minutes
5 hang power cleans
10 push-ups
15 air squats

This workout might look familiar if you’ve ever done the named workout “Cindy” before. Rather than sets of 5 pull-ups though we’ll be swapping them out for 5 moderate weight hang power cleans. A workout like this will end with a high round count so do your best to settle in to a good pace so that you can keep moving continuously throughout the twenty minutes. Choose a weight for your barbell that will allow you to complete the 5 power clean reps unbroken throughout most or all of the workout. Even though the goal is always to move fast, make sure that you don’t sacrifice the quality of your push-up and squat reps. Lead with your chest on the push-ups and tap the ground before pressing all the way out at the top of every rep. Make sure to keep your chest up while you squat and focus on full depth reps and standing tall to complete each squat. Your score today will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb, strict hspu
overachiever: 185/125 lb, strict hspu

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell and kettlebell you can either keep the rep scheme as is and just move a little quicker through the workout or bump up the reps to either 6 or 8 every round to spend a little more time working through the hang power cleans. Even though the goal is always to move fast, make sure that you don’t sacrifice the quality of your push-up and squat reps. Lead with your chest on the push-ups and tap the ground before pressing all the way out at the top of every rep. Make sure to keep your chest up while you squat and focus on full depth reps and standing tall to complete each squat. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
7 rounds of 2 minutes on 1 minute off
10 goblet lunges
14 kettlebell swings

max reps burpees

This workout will look familiar to those of you who showed up to Saturday’s workout. You’ll only need a kettlebell to get today’s workout done. You’ll have seven attempts at two minute rounds that will start out with 10 goblet lunges and 14 kettlebell swings. Once you have finished the prescribed work you’ll have the rest of the two minutes to work through as many burpee over reps as possible. Choose a kettlebell that you are pretty comfortable with so that you can complete the ten lunges unbroken as well as the kettlebell swings with a short rest between when the workout starts. A good goal would be to finish the kettlebell work in under one minute which would leave you about one minute to work on your burpees. Your score for today will your total burpee reps at the end of seven rounds.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

Workout of the Day
7 rounds of 2 minutes on 1 minute off
10 goblet squats
14 alternating dumbbell power clean & jerks

max reps box jumps overs

You’ll need a dumbbell and a box for today’s interval style workout. You’ll have seven attempts at two minute rounds that will start out with 10 goblet squats and 14 alternating clean and jerks with your dumbbell. Once you have finished the prescribed work you’ll have the rest of the two minutes to work through as many box jump over reps as possible. Choose a dumbbell that you are pretty comfortable with so that you can complete the ten squats unbroken as well as the clean and jerks with a short rest between. A good goal would be to finish the dumbbell work in under one minute which would leave you about one minute to work at your box. Your score for today will your total box jump over reps at the end of seven rounds.

standard: 35/20 lb, 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 a box or something to use for the box jump over reps you can either do broad jumps, step ups (weighted or unweighted) or find something that you can jump all the way over for each rep like a small bench, packing box or cooler. Your score will be the total box jumps or jumping reps you complete after seven rounds of two minutes on and one minute off. See you on the leaderboard!

Skill
10×3 Strict Pull-Ups

We’ll be working on strict pulling today. You can choose to do weighted, unweighted or banded pull-ups. Ring rows are also always a great option and can be made more or less difficult depending on where you place your feet in relation to the rings. Whatever variation you choose make sure you are doing as much strict pulling as possible and working through the full range of motion for every rep. You should start each rep at a full lockout and end with your chin clearly over the bar. You’re welcome to do sets of more than or less than three depending on where you are at with pull-ups.

CFD at home. skill sub:
accumulate 2 minutes in a hollow hold or hollow rock
rest 1 minute
accumulate 3 minutes in an arch hold

Workout of the Day
AMRAP in 12 minutes
12 step ups w /medicine ball
21 sit-ups w/ medicine ball

Grab a medicine ball, an ab mat and a box for today’s twelve minute AMRAP. In a straight forward workout like this you’ll want to settle in to a sustainable pace so that you can keep moving throughout the whole twelve minutes. To scale this workout you can leave the weight out of both movements! Your score for today will be total rounds plus extra reps.

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

CFD at home:
If you have a medicine ball at home you can use it today! If not this workout could be done with a light dumbbell or kettlebell. You can hold the weight at your chest for sit-ups and hold it however you want for the step-ups. If you have a weight that is heavy you might want to leave the weight out of the workout for today for one or both movements. If you don’t have a spot for step ups switch those reps out for lunge steps. Your score for today will be total rounds plus extra reps. See you on the leaderboard!