Category: Workout of the Day

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!

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

You’ll have ten attempts to work up to a challenging slow pull squat clean with a pause in the bottom of the front squat. The slow pull will force you to pull the bar from the ground under control. Focus on hips and shoulders rising at the same time. As the bar passes your knees you can speed things up as you would with a normal squat clean. Pausing in the bottom of your squat will certainly increase the difficulty of this lift. It will also force you to stay in a good position throughout your squat. Keep your midline tight and engaged and your chest and elbows as upright as possible. You may not get as much weight on the bar as you’re used to but make sure to keep the slow pull and the pause in there as the bar gets heavier!

CFD at home skill sub:
EMOM for 10 minutes
3-5 tempo goblet squats holding a dumbbell or kettlebell
3s count down, 2s hold in bottom of squat, stand up at normal speed

Workout of the Day
AMRAP in 10 minutes
3-6-9-12-15 …
lateral burpees over the bar
deadlifts

We’ve got some medium weight deadlifts and burpees on the menu today. Choose a deadlift that feels about as difficult as a burpee rep for rep. You won’t want to feel like you’re spending too much time at either movement today. If you are shooting to do the burpees as prescribed you’ll be jumping laterally over your bar after every rep. To make things a bit easier you can always scale the burpee reps to normal burpees in place without the jump or just step over your bar. Your score today will the total rounds you complete of both movements plus an extra reps in the next round.

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 dumbbell or kettlebell you will want to do more of a sumo style deadlift with your feet in a wider stance than normal and the weight tapping the ground between your feet for each rep. Burpees can be done in place or feel free to spice things up and add a jump over your weight after each rep. Your score today will the total rounds you complete of both movements plus an extra reps in the next round. See you on the leaderboard!

Skill
2 rounds of tabata alternating between
hollow hold
arch hold

We’re starting the day with a short piece of skill work on the tabata clock. During the work periods you’ll be alternating between a hollow and arch hold. For the arch position lay on your stomach and focus on squeezing your legs together and keeping your arms out straight in a narrow position, similar to how you might hang from a pull-up bar. The hollow hold can be a difficult skill to do correctly so spend some time going over this with your coach before you start . The main thing to focus on will be a hollow position that keeps your lower back in contact with the floor at all times. Keep your legs straight and arms up over your head as you rock. To scale this movement you can bring your hands down next to your sides or bring one or both knees in to make things a bit easier. If you are comfortable in both of these positions you can hold a PVC pipe in both the arch and the hollow to make things a bit more challenging.

Workout of the Day
AMRAP in 15 minutes
200m run
15 box jumps
10 kettlebell swings

Now that the crazy wind has died down let’s get outside for a little running! Grab a box to jump to as well and a kettlebell to swing for this fifteen minute AMRAP. The focus for a workout like today should be to settle in to a consistent pace from the start. You’ll be working through a short run and sets of box jumps and kettlebell swings for each round. With only ten swings in every round this would definitely be an appropriate workout to bump up your kettlebell weight if that is something you have been considering. Box jumps can always be switched to step ups if needed. Your score for today will be total rounds plus any extra reps.

standard: step-ups, 24/16 kg
rx: 24/20″, 28/20 kg
sport: 30/24″, 32/24 kg
overachiever: 30/24″, 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you’re not a fan of dumbbell swings feel free to switch the swings out for dumbbell hang cleans. Box jumps can always be subbed out for step ups, broad jumps or by finding something to jump over if you don’t have something to jump to. If you don’t have a place for a short run you can do 5 burpees or 20 air squats every round in place of the run. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
straight set of kipping toe-to-bar

Spend ten minutes working on the toe to bar skill. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!

CFD at home skill sub:
Straight set of V-Ups

Workout of the Day
AMRAP in 12 minutes
20-40-60-80-100 …
double unders
2-4-6-8-10 …
squat cleans

Today’s workout is a great chance to challenge yourself a bit with a heavier squat clean than normal for a workout. You’ll be working up in small sets starting with two squat cleans and then adding two reps each round. Working through the squat cleans in singles would be totally appropriate today. The double unders can be scaled if needed by choosing a different rep scheme that feels more manageable. 5-10-15… or 10-20-30… would be great options if the prescribed rep scheme looks like a bit too much. Singles are always ok as well but try to throw in at least one double under attempt in each round if possible! Your score for today will be the last round you finish of both movements plus any extra reps in the next round.

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. This workout is written with a heavy barbell in mind so if you are working with a dumbbell or kettlebell that is on the lighter side you’ll want to adjust the rep scheme a bit. If you are keeping the double unders as is you can bump up the reps for the squat cleans to 5-10-15-20… That should keep things a little more even between the cleans and the double unders. Check the notes above for suggestions if you need to adjust the double under volume. Double unders can always be switched out for singles, mountain climbers or lateral hops if needed as well. Your score for today will be the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + push press

Spend ten minutes building up to a heavy power clean and push press. We’ll be doing a lot of light push press in the workout today so this is your chance to bump the weight up and go a little heavy. Focus on a vertical dip and drive to send the bar off your shoulders. Squeeze your legs tight after the drive and finish the lift by pressing out with your arms. Do your best not to allow a re-bend of the knees after your dip and drive. This would end up being a push jerk and today we are focusing on the push press instead.

CFD at home skill sub:
EMOM for 10 minutes
3-5 push-ups + 20s plank hold

Workout of the Day
3 rounds of 3 minutes on 1 minute off
3 sumo sumo deadlift high pulls
6 front squats
9 push-presses

Lighten your bar up after the skill work for today’s workout. You will want to choose a weight today that allows you to complete each movement unbroken from the start. This means 3 sumo deadlift high pulls, 6 front squats and 9 push press should all be possible unbroken when the workout starts. With only 3 rounds of 3 minutes the goal for today should be moving fast. Make sure to give each movement a try before the workout starts to make sure you’ve got an appropriate weight on the bar for today. Your score at the end of the workout will be total rounds plus total 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 you’ll want to hold the weight in a goblet position for the front squats and then you can split the push press between arms as you go. Break things up however works for you on the push press but do your best to keep things as even as possible. Your score at the end of the workout will be total rounds plus total extra reps. See you on the leaderboard!