Category: Workout of the Day

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!

Workout of the Day
EMOM for 21 minutes
(1’s) row or bike or ski for calories
(2’s) box jump overs
(3’s) 60 second plank hold

We’ll use a clock set for 21 minutes today. There are three stations in this workout and you’ll hit them each seven times over the course of 21 minutes. Start each round with a strong effort row or bike and then transition to knocking out sixty seconds worth of box jump overs. Following the box jump overs you’ll finish each round with as much of sixty seconds in a static plank hold as possible. For the planks rest on your hands or your elbows and be sure to maintain a tight hollow for the entire minute. In the end your score will be your total number of calories and box jump overs.

standard: step ups
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
For today’s workout you won’t need any equipment! You may have to switch some stuff out to make this work from home but the goal should be to keep things all bodyweight today with no weights. Switch the calories out for either burpees, air squats or unweighted step ups if you don’t have access to a rower or bike at home. If you don’t have a box you can find something to jump over for each rep or choose broad jumps instead. Try your best to hold the plank for the full minute either on your hands or elbows. Your score today will be total reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat snatch

You’ll have ten minutes to work up in weight to find a heavy single squat snatch for the day. Squat snatches are tricky and require a high amount of skill and flexibility to perform. If you are new to this lift take your time with each rep and keep the weight light today so that you can focus on technique. The goal when squat snatching should be to receive the bar in the overhead squat position. If this position is still new you can transition slowly into the overhead squat to keep things under control. If you aren’t able to safely overhead squat you can power snatch today or talk to your coach about giving the split snatch a try!

Workout of the Day
AMRAP in 10 minutes *
one arm alternating devil press

* 4 weighted step ups EMOM

For today’s workout you’ll need one dumbbell and a box. Every minute on the minute for ten minutes you will be doing four weighted step ups with that dumbbell. You can hang on to the dumbbell in any way you would like during the step ups. After the step ups you will have the remainder of each minute to work through as many alternating devil press reps as possible with your dumbbell. The devil press is basically a burpee plus a dumbbell snatch. These can be tricky but also if you find a good rhythm some people may even call these fun! At the end of the ten minutes your score will be the total devil press reps you complete.

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 or kettlebell or no weight at all! The dumbbell or kettlebell can be used for the step ups and the devil press reps. If you can’t find something to use for the step ups you can switch this movement out for weighted or unweighted lunges. If you are keeping the step ups or lunges unweighted you may want to bump the reps up from 4 to 6 every round. If you want to take the weight out of the whole workout feel free to complete regular burpees in place of the devil press reps. Your score today will be total devil press or burpee reps depending on what you choose to do for the workout. See you on the leaderboard!

Workout of the Day
AMRAP in 30 minutes
2-4-6-8… rounds of *

12 deadlifts
8 walking lunge steps
6 push jerks

*400m run after each cycle

Settle in for a long workout today! You’ll need a barbell and that’s it! You’ll be working through multiple rounds of deadlifts, walking lunge steps and push jerks with your barbell. While the Rx weight is on the heavier side today you’ll need to make some smart decisions for yourself when loading up your barbell depending on how comfortable you are with front rack lunge steps and push jerks. The deadlifts should end up being very light if you make the right call here. When the workout starts you’ll work through two rounds of the above complex followed by a 400m run to complete the round. When you get back you’ll then complete four rounds of the complex before taking off on another run and so on continuing for thirty minutes. Your score at the end of the workout will be the last round you complete including the run plus any extra reps in the next round.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb
overachiever: 205/135 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 want to plan for a sumo style deadlift rather than a regular deadlift. Your stance will be a bit wider than a squat stance and the weight will tap the ground between your feet for each rep. You can hold the weight in a goblet style position for the lunges and then split up the jerks with three reps on each side for every round. If you don’t have a place to run to break up the rounds you can complete 50-150 double or single unders or 20-30 unweighted step ups or broad jumps could work too! To scale this workout cut the time down from 30 minutes down to 15 or 20. Your score at the end of the workout will be the last round you complete including the run plus any extra reps in the next round. See you on the leaderboard!

Skill
1 power snatch + 1 overhead squat

You’ll have ten chances to complete one power snatch and one overhead squat today over ten minutes. Focus on a controlled pull from the floor with your hips and chest to rising together as the bar moves from the floor to right above your knees. Once the bar passes your knees the bar should speed up as it comes up to meet your hips. Open your hips aggressively to send the bar overhead while pulling yourself slightly under the bar to catch it in a power position. Once you have steadied yourself you can complete an overhead squat. If the overhead squat position is a difficult one for you make sure to keep the bar light to account for that. If the overhead squat position is not a healthy position for your shoulders or hips you can skip that portion of today’s lift and just complete the power snatch!

Workout of the Day
4 rounds of 1 minute at each station
double unders
wall ball shots
rest

You’ll need a jump rope and a medicine ball for today’s workout. If you are still working on double unders do your best to stay calm and stick to them even if you only end up with a few reps every round. If you’ve never done a double under before you can stick to mostly singles throughout most of the minute but give at least one or two doubles a try at some point in every round. While today’s interval is similar to yesterday with two minutes of work following two minutes of rest, we’re only completing four rounds today. This means that your intensity can be higher so do your best to work through as much of each minute as possible. Your score today will be all your double unders plus all your wall balls.

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, a dumbbell or kettlebell or no weight at all! If you don’t have a jump rope you can switch out the double unders for mountain climbers or lateral hops. If you don’t have a medicine ball for the wall balls you can choose to switch these reps out for goblet squats, thrusters or bodyweight jumping squats. Your score today will be total completed reps after all four rounds. See you on the leaderboard!

Workout of the Day
10 rounds of 2 minutes on 1 minute off
10 lateral burpees over the bar
then
max reps clean & jerks

Get ready for some fun intervals today! Well…I guess it depends on how you define fun, but either way, get ready! Each two minute interval will start with 10 lateral burpees over the bar before moving on to your barbell to complete as many clean and jerks as possible in the time remaining. Definitely scale down the number of burpees to 6 or 8 if you are worried about finishing the burpees in time to make it to your barbell. Spending one minute on the burpees and one minute on the clean and jerks would be a great goal. Choose a weight for your barbell that allows you to work through your clean and jerk reps in small sets or quick singles. Each two minute interval will be followed by one minute of rest for TEN rounds! Settle in early to a pace that feels manageable for the long haul. This workout could also be scaled by completing 7 or 8 rounds instead of all ten. Your score today will be the total clean and jerk reps you complete at the end of the thirty minutes.

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 are working with a dumbbell or kettlebell you will most likely end up with a pretty high rep count for the clean and jerks. The burpees can be done in place or you can add a jump over your dumbbell or kettlebell if you want to bump up the difficulty a bit. To scale this workout drop the total rounds to 6 or 7 instead of completing all 10. Your score today will be the total clean and jerk reps you complete at the end of the thirty minutes. See you on the leaderboard!

Skill
10×1 freestanding handstand

Spend some time practicing handstands today. You can kick up into free space or you can kick up to the wall and practice holding there. If you’re ready to give handstand walking a try find some room and go for it. Wall walks are always a great option if you’re not quite ready to kick up on your own and if you don’t feel like getting upside down today try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 20 minutes
2 front squats
4 hang power cleans
8 push-ups

For today’s workout we’ll be loading up our barbells just a bit heavier than normal. If you’ve been thinking about giving new or heavier weight a try when it comes to front squats and hang power cleans, today is the day! We’ll be on a twenty minute clock working through as many reps as possible of front squats, hang cleans and strict push-ups. Choose a weight for your bar that allows you to complete both front squats unbroken in every round followed by then either all four hang cleans or two sets of two. If you’re breaking up the front squats or doing single hang cleans at any point, you have gone too heavy. Be sure to start each set of hang cleans with a deadlift bringing the bar to the hang position before starting the rep begins.

standard: 115/85 lb, strict knee push-ups
rx: 155/105 lb, strict push-ups
sport: 185/125 lb, strict hspu
overachiever: 205/135 lb, strict hspu