Category: Workout of the Day

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!

Skill
EMOM for 10 minutes
2 TnG power snatch

Today we’re working on touch and go snatch reps. Work up in weight over ten minutes until you get to a heavy double touch and go set. Touch and go reps require a lot of control on the way back down into the next rep. Practice with lighter weights or an empty bar before the EMOM starts so that you can stick with solid touch and go technique as the bar gets heavier.

CFD at home skill sub:
EMOM for 10 minutes
20-30s of bulgarian split squats holding a DB or KB or w/no weight
Alternate legs every round

Workout of the Day
AMRAP in 12 minutes
6 power snatch
6 push-ups

Drop some weight off your bar after the skill work to find a light power snatch weight for today’s workout. You should be able to complete all six power snatch reps unbroken through your first several rounds. If at any point you are doing singles you have definitely gone too heavy. 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. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Your score for today will be total rounds plus any extra reps.

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 that is on the lighter side you could definitely bump the reps up to 8, 10 or 12 every round so that you aren’t ending up back at the push-ups too quickly. Push-ups can be scaled to knees or hands on a box if needed but do your best to keep them strict and full range of motion! Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
10×1 wall walks

Spend some time practicing wall walks today. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you walk yourself up into a handstand with your belly facing the wall and then a controlled walk down to your start position. You can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical. If you are comfortable with wall walks and want to bump up the difficulty you can try doing 2-3 wall walks in a row with rest between each set or on an EMOM timer.

CFD at home skill sub:
If you did the wall walks on Monday you can switch these up for either a handstand kick up against a wall with a short hold or 10 rounds of :30 seconds in a plank hold and :30 seconds of rest.

Workout of the Day
AMRAP in 15 minutes
40 double unders
3 power cleans
2 front squats
1 push jerk

Today is your chance to throw some heavier weight around:) Each round will start with a set of double unders before moving on to a lifting complex of three power cleans, two front squats and one push jerk. The power cleans should be singles but plan for a weight that allows you to complete both front squats in a row after your third power clean and then ideally go right into the push jerk. Double unders can always be scaled first by volume and last by switching to singles with either a speed rope or a drag rope. If you’re choosing singles today try to commit to at least one double under attempt in each round. Your score today will be total rounds plus extra reps.

standard: 135/95 lb
rx: 185/125 lb
sport: 205/135 lb
overachiever: 225/155 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 the way you make your way through this workout will be a bit different. Rather than work through just one round of the 3-2-1 lifting complex, you will do two rounds of it, one time using your right arm and then one time using your left arm. So you will start with your double under set, move on to 3 power cleans with your right arm, 2 squats holding the weight at your shoulder and then one push jerk with your right arm. Repeat that same rep scheme with your left arm before moving back to your jump rope for the next round. Double unders can always be scaled first by volume and last by switching to singles. If you’re choosing singles today try to commit to at least one double under attempt in each round. Lateral hops or mountain climbers are always an option if you don’t have a jump rope at home. Your score today will be total rounds plus extra reps at the end of 15 minutes. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean with pause in bottom of front squat

Last week we did something similar to this but with a slow pull added in. Today you can take the bar from the floor at your normal speed but we’re gonna hang on to that pause in the bottom of the squat clean. Focus on a tight active squat position during the pause with high elbows and knees out over your feet.

CFD at home skill sub:
EMOM for 10 minutes
5-7 pause goblet squats holding a dumbbell or kettlebell
3s hold in bottom of each squat (normal speed up and down)

Workout of the Day
AMRAP in 10 minutes
50 lateral burpees over the bar
50 thrusters

Getting through one round of today’s workout will be a real challenge! Plan ahead to settle into a sustainable pace on the burpees so that you still have some energy left when you get to the thrusters. Your bar should be light today, choose a weight that allows you to knock out good set sizes on the thrusters as you work through fifty total. To scale today’s workout you can first decrease the difficulty of each movement by doing burpees in place without the lateral hop and choosing a very light weight for the thrusters. If the total volume looks daunting feel free to drop the rep count to somewhere between 25-40 reps of each rather than 50. Your score today will be either total rounds plus extra reps or total reps if you don’t have enough time to get through one 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 switch up the thrusters between arms however you would like but do your best to keep things as even as possible. If you want to bump up the difficulty level of the burpee add a hop over your dumbbell or kettlebell after each rep. Otherwise just plan for regular burpees in place! If the total volume looks daunting feel free to drop the rep count to somewhere between 25-40 reps of each rather than 50. Your score today will be either total rounds plus extra reps or total reps if you don’t have enough time to get through one round. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 deadlift + 1 hang power clean from below the knees

Spend ten minutes working up to a challenging set of today’s lifting complex. You’ll start with a deadlift then return the bar back down below your knees and then into a power clean. This will require a lot of control as you lower the bar down and will force you to really access the power from your hips as you drive the bar up to your shoulders for the power clean. Don’t forget to drop under the bar to catch in a power stance with your hips back.

CFD at home skill sub:
EMOM for 10 minutes
1 wall walk + 5-10s hold at top position

Workout of the Day
5 rounds of 90 seconds on 30 seconds off
10 front rack walking lunge steps

then max reps push press

It won’t take long for today’s workout to get tough. You’ll want to be smart with your weight choice today so make sure to test out several reps of both the lunge and the push press before the workout starts. You’ll want to choose a weight that allows you to complete the ten lunge buy in unbroken when you are fresh. Keep your chest upright during the lunges and focus on squeezing your quads as you dip and drive for the push presses to avoid a re-bend of the knees. Your score today will be the total push press reps you are able to complete at the end of five rounds.

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’ll want to hold your weight in a goblet position for the lunges and then switch arms whenever you want to for the push press. Do your best to keep things as even as possible though! Your score today will be the total push press reps you are able to complete at the end of five rounds. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
10-20-30-40…
pull-ups
push-ups
sit-ups
squats

Today’s workout is all about bodyweight movements. You’ll be working through sets of pull-ups, push-ups, sit-ups and squats for twenty minutes. The sets will start at 10 and build up by ten reps in every round. The rep count will be high pretty quick so make sure to consider scaling options from the start. The biggest area for smart scaling choices will be the pull-ups and push-ups. Pull-ups can be done using a band if needed or give jumping pull-ups or ring rows a try. Whatever you choose make sure you can chip away at these reps in sets of at least 3-5 at a time. 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. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Your score today will be the last round you finish of all four movements plus any extra reps in the next round.

standard: jumping pull-ups, knee push-ups
rx: kipping pull-ups, STRICT push-ups
sport: C2B pull-ups, STRICT push-ups
over achiever: C2B pull-ups, strict HSPU

CFD at home:
If you’re working out from home today and missing a pull-up bar you can still do this workout as is just by leaving out the pull-ups! Follow the same rep scheme and work through rounds of push-ups, sit-ups and squats. Your score today will be the last round you finish of all four movements plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
5 rounds for time
400m run
30 wall ball shots
20 alternating dumbbell snatch

~ 30 minute time cap

Today’s workout might look daunting but there are many ways to adjust and scale this as needed. The run distance can be decreased as can the volume of the wall balls or dumbbell snatches. Dropping a full round off or even two is also a great scaling option to make the volume more manageable depending on where you’re at. Today’s workout has a thirty minute cap in place just in case, but do your best to make some choices before the workout starts that allow you to beat the cap!

standard: 35/20 lb, 12/8 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 20/14 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the snatches. If you have a wall ball you can use it today and if not switch the wall ball reps out for either goblet squats, light thrusters or jumping squats with no weight. If you don’t have a good spot to get some running in or a bike or rower you can do a couple things. One would be just leaving the run out of the workout totally and completing 5 rounds of 30 wall ball shots and 20 DB or KB snatches for time. If you want to replace the run with something a few good options would be 50-100 double or single unders, 50-100 mountain climbers or 20-30 broad jumps per round. Whatever you choose your score today will be the total time it takes you to complete the work you set out for yourself. See you on the leaderboard!