Category: Workout of the Day

Skill
EMOM for 10 minutes
1 power clean + 2 front squats

Spend ten minutes working up to a heavy set of one power clean and two front squats. Pay attention to how difficult the front squats are when deciding whether or not to add weight to your bar as you go. Focus on catching the bar with an upright chest and hips back for the power clean. Continue to keep your chest up and elbows high through both front squats making sure to keep your midline tight throughout both reps.

Workout of the Day
AMRAP in 15 minutes
400m run
100 squats
400m run
100 sit-ups

Today’s workout is pretty straightforward but that doesn’t mean it will be easy! We’re sticking to all bodyweight movements with some running and high reps squats and sit-ups. Any part of this workout can be scaled by volume. The run can be cut down to 200 or 300 meters and the squats and sit-ups can both be dropped down to anywhere from 40-75 reps to decrease your total rep count. Your score today will be the total rounds you complete plus any extra reps in the next round.

standard: 50 squats, 50 sit-ups
rx: 100 squats, 100 sit-ups
sport: 50 pistols, 50 toe-to-bar
overachiever: 50 pistols, 50 toe-to-bar

CFD at home:
For today’s workout you won’t need any equipment! The one part of this workout that may need to be changed for those of you at home is the run. If you don’t have a place to run you can switch the run out for 30 unweighted step ups, 100 double or single unders or even 10-15 burpees! Adjust the volume of the squats and sit-ups if needed as mentioned in the notes above. Your score today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 10 minutes
straight set of kipping pull-ups

You’ll have ten chances to work on either kipping pull-ups, kipping swings or banded pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. With ten sets of pull-ups make sure to pay attention to your hands since we haven’t been on the bar too much lately.

Workout of the Day
AMRAP in 10 minutes
power snatches *

*4 box jumps EMOM

For today’s workout you’ll need a light barbell and a box to jump to! The workout be on an EMOM clock set for ten minutes. You’ll start each minute with four box jumps before moving on to your barbell for as many power snatches as possible in the time remaining for that minute. When the next minute starts you’ll head back to the box for four more box jumps and continue in this way for each minute after that. Your score for today will be the total power snatches you are able to complete at the end of the ten minutes. Choose a weight for your barbell that allows you to get the snatches done in small sets for most of the workout.

standard: 75/55 lb, step ups
rx: 95/65 lb, 24/20″
sport: 115/85 lb, 24/20″
overachiever: 135/95 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You’ll also need something to use for the box jump reps. This could be something to jump on to, step up to or jump over. Broad jumps would also work in place of box jumps if you don’t have any equipment to use here. If you’re using a kettlebell or dumbbell you will most likely end up doing more reps than if you were using a barbell so plan for a higher rep workout in this case. Your score for today will be the total power snatches you are able to complete at the end of the ten minutes. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
200m uneven farmer carry
20 front squats holding both objects
20 burpees

For today’s workout you’ll want to be smart about the weight you choose for your farmers carry. This is because the weight you use for the carries will also be used for front squats! You can choose two different weights or two weights that are close in weight to each other for both movements today. Whether you’re working with two kettlebells, two dumbbells or a combination of the two you’ll be holding one weight at each shoulder in the front rack position for the squats. After your carry and squats in each round you’ll finish the round off with twenty burpees. Your score for today will be the total rounds you complete plus any extra reps in the next round.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
For today’s workout you might have to get a bit creative depending on what equipment you have at home. If you have two weights to carry you can find a 200m track and carry your equipment that distance. You can also carry one piece of equipment if you only have one dumbbell or one kettlebell at home or you can forget the carry and just find a place for a 200m run. 100 double or single unders could also be done here to replace the farmers carry portion of the workout. The squats can be done with one or two dumbbells or kettlebells or even a barbell if you prefer. After your weighted squats you’ll move on to twenty burpees to finish out each round. Your score for today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 power cleans
(even) 2 push jerks

add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

Are you up for a challenge today? We’ll be on an EMOM clock for this workout . You’ll start by completing two power cleans in the first minute and two push jerks in the second minute. Minute three will be four power cleans and minute four will be four push jerks. You’ll continue climbing in this way until you can no longer complete the prescribed amount of work in the minute. If you can’t make it through one of the minutes you will start over at two and build back up again for the remaining minutes. If you make it all the way through you would be finishing twenty four power cleans and twenty four push jerks in minutes twenty three and twenty four. Consider the push jerks when you are selecting your barbell weight for the day. Make sure you can complete a good amount of push jerk reps unbroken with the weight you choose. Focusing on the tougher lift of the two when choosing your weight will ensure that you end up with a manageable weight for both lifts. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make.

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 dumbbell, kettlebell or barbell. Depending on the weight you have at home you may have a good chance of making it all the way through the twenty four minutes of work without having to restart. If you have a dumbbell or kettlebell you can do alternating cleans and then for the jerks you’ll want to switch between arms however you want but do your best to keep things as even as possible. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make. See you on the leaderboard!

Skill
Tabata V-Ups

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Today you will be using each work period to complete as many V-up reps as possible. V-ups should be scaled with quality of movement in mind. Each rep should start and end in a hollow position with your shoulders and legs off the floor and low back in contact with the floor. The goal will be to reach for both feet with straight legs at the tops of the rep. There are many ways to scale this movement by reaching for knees, bending your legs or alternating legs for every rep. Do your best to choose a version of this difficult movement that works for where you are at.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
30 double unders
20 push-ups
max reps front rack walking lunge steps

The timing interval of this workout is most likely very familiar. The set up of this workout will be a little different though as it will not be a regular AMRAP during each three minute interval. Instead you will be working to finish thirty double unders and twenty push-ups in each round before moving on to your barbell to complete as many front rack lunges as possible. The goal here will absolutely be to make it to the barbell for a good chunk of reps in every round. Plan to choose a set of double unders that will take you under 45 seconds and a number of push-ups that you feel confident you could complete in 90 seconds or less when you are fatigued. You don’t need to spend a lot of time working through lunge steps but you’ll want at least thirty seconds with the barbell in the later rounds and maybe a bit more to start. Decrease double under and push up reps as needed in order to set yourself up for success today! Your score for today will be the total lunge steps you complete at the end of the five 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, kettlebell or with no weight at all. You’ll start each interval with a set of double unders and push ups before moving on to the lunges. The lunges are meant to be weighted in some way but as always feel free to leave the weight out if needed! If you don’t have a jump rope you can switch the 30 reps out for mountain climbers or lateral hops. Check out the workout description above to decide whether you should scale the reps of double unders or push-ups based on the timing that is suggested. Your score today will be your total lunge steps after all five rounds. 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!

Workout of the Day
3 rounds for time
20 box jump overs
50 alternating dumbbell power clean

For today’s workout you will need a box and a dumbbell. We’ll be working through three rounds for time of 20 box jump overs and 50 alternating power cleans with your dumbbell. Practice some box jump overs before the workout starts to get comfortable with this movement. You don’t need to stand up at the top of each box jump over rep, but you will want to make sure you’re not turning in a circle as you go back and forth over the box. This will most likely make you dizzy so pay attention to that! With 150 dumbbell power cleans in the workout you’ll want to make sure you choose a dumbbell you are comfortable with today. To scale this workout use a light dumbbell and a shorter box or consider completing two rounds for time instead of three.

standard: 35/20 lb, 24/20″
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 for the alternating power cleans. If you don’t have a box at home you can find something to jump all the way over for the box jump over reps. A small box, cooler, bench or even a pillow would work! Broad jumps would also be a good option here. To scale this workout consider completing two rounds for time instead of three. Today’s workout is for time. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 push press

Spend ten minutes working up to a heavy double push press for the day. The first focus for the push press should be a vertical dip and drive as you send the bar off your shoulders. After you do this, squeeze your legs and midline as you press the bar out to lockout. Be aware how you bring the bar back down to your shoulders between reps. If you can, catch the bar with a bent knee to reload and go directly into the next push press rep.

Workout of the Day
AMRAP in 12 minutes
1-2-3-4-5-6-7 …
thrusters
kettlebell swings

Hang onto your barbell after today’s skill work. You’ll probably want to lighten it up quite a bit though for the thrusters. Choose a weight that allows you to work through 7-10 unbroken thrusters even when you are tired. For the kettlebell swings grab a kettlebell that you are comfortable with and have used in a workout before. Your score today will be the last round you finish of both movements plus any extra reps in the next round.

standard: 75/55 lb, 24/16 kg
rx: 95/65 lb, 28/20 kg
sport: 115/85 lb, 32/24 kg
overachiever: 135/95 lb, 40/32 kg

Today’s workout can be done with a just a kettlebell, just a dumbbell or a dumbbell or kettlebell and a barbell. If you are using a dumbbell or kettlebell for the thrusters you can either hang on to your weight with both hands for each rep or switch arms whenever you want and do one arm thrusters. If you opt for one arm thrusters make sure to keep things as even as possible between each arm. Jumping squats or goblet squats are always a scaling option when it comes to thrusters as well. A dumbbell can be used for the swings if you don’t have a kettlebell or you can choose alternating hang cleans instead of swings with your dumbbell. Your score 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 squat clean with pause in bottom of front squat

We’ve got some barbell technique work today. Today’s skill work will start with a squat clean with a pause in the bottom of your squat. 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 pause in there as the bar gets heavier!

Workout of the Day
AMRAP in 10 minutes
20 sit-ups
10 weighted step ups

Today’s ten minute AMRAP is pretty straightforward. We’ll be working through as many rounds as possible of twenty sit-ups and ten weighted step ups for ten minutes. For a workout like this try your best to keep moving at a consistent pace for the full ten minutes. Focus on quick transitions as you move between the sit-ups and step ups. To scale this workout you can decrease the sit-up reps, grab a light dumbbell or leave the weight out of the step ups entirely!

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″, 10 T2B
overachiever: 75/55 lb, 24/20″, 15 T2B

CFD at home:
For today’s workout all you will need is something to step up to and any kind of weight you can hold onto during the step ups. If you don’t have something to use for this movement it can always be switched out for weighted lunges. Feel free to leave the weight out if needed and do unweighted step ups or lunges instead. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
with a clock set for 25 minutes

Every 5 minutes for 5 rounds
for time
400m run
15 alternating devil press
record the time of each attempt and rest until the 5 minute mark

All you need for today’s workout is one dumbbell. It may look simple on paper but making sure you choose an appropriate weight today will be important. For five rounds you will have five minutes to complete a 400m run and 15 alternating devil press. The run should take anywhere from 1:30-2:30 which leaves you a few minutes to work through the devil press. In order to hold a pace that is repeatable you’ll want to make sure you have time to recover in every round. Your rounds can be scaled by cutting the run down to 200 or 300 meters or decreasing the devil press reps. Make a plan BEFORE the workout starts that will allow you 45 seconds to one minute of recovery in each round. Your score for today will be five different times. Try to push the pace and go faster than you might otherwise if you didn’t some rest before each round.

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. If you don’t have a weight you can definitely do this workout with regular burpees. If you don’t have a place to run you could replace it with 20 broad jumps, 25 box jumps, 30 air squats or a distance on a bike or rower that would take about two minutes. The objective today is to push the pace on each round and then use any extra time in the 5 minutes to recover before your next round starts. Your score for today will be the time of each round so you will have five different times at the end of the twenty five minutes.

Workout of the Day
5 rounds with one minute at each station
row, bike or ski for calories
power snatches
alternating pistols
rest

For today’s workout you’ll have your choice of rower, bike or ski erg, a light barbell for barbell snatches and we’ll be working on pistol squats or some variation. We’ll be on an EMOM clock spending one minute at each station for five rounds with one minute of rest at the end of each round. The goal will be to total up as many calories, power snatches and pistols over the twenty minute workout. Choose a pace on your machine of choice that feels manageable for the full minute so that you can hop off and get to work on the snatches without too much rest. The weight you choose for your barbell should be pretty light today. Make sure you can maintain sets of snatches throughout the whole workout. Pistol squats are a big challenge so spend some time before the workout starts going over all the different ways this movement can be scaled to find a good fit for where you are at. There are tons of options to scale this movement! Your score today will be the total reps you complete at the end of twenty minutes.

standard: 75/55 lb, one legged squats to a box
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 for the snatches. If you don’t have a bike or rower at home you can switch this minute of work out for either burpees, box jumps or double unders. Don’t worry if you can’t quite do pistol squats yet, they can be scaled in many different ways! If you don’t have a favorite option for pistols you can try one legged squats sitting down to a chair or box, bodyweight step ups, bulgarian split squats or even just air squats work! Your score today will be the total reps you complete at the end of twenty minutes. See you on the leaderboard!