Category: Workout of the Day

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

Spend ten minutes working through straight sets of kipping pull-ups. If you need a band for pull-ups you can still work on kipping pull-ups with your band or if you prefer, stick with strict or even just practice kipping swings.

Workout of the Day
AMRAP in 10 minutes
50 drag rope double unders
21 kettlebell swings

You’ll need a drag rope and a kettlebell today. The drag rope makes double unders even more tricky so if you need to stick with a regular rope you can definitely do that. If you are ready to give the drag rope a try you can also choose to adjust the reps down to a set size that feels more manageable if needed. 20 or 30 reps would be a great place to start if you are comfortable with double unders but new to the drag rope. Singles are always ok as well but make sure to throw some double under attempts in to each round. You’ll want to be fairly comfortable with the kettlebell you choose to swing today. Pick a weight that allows you to get the 21 reps done in one to two sets. Your score today will be total rounds completed plus any extra reps in the next round.

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 and a jumprope. If you have a dumbbell you can use it for swings! If you don’t like swinging a dumbbell feel free to switch these reps out for alternating hang cleans or sumo deadlift high pulls or just sumo deadlifts with your dumbbell. Adjust the double unders as usual by decreasing the set size if needed or choosing singles with some double under attempts sprinkled in. If you don’t have a jump rope you can complete 50 mountain climbers or 50 lateral hops each round instead.Your score today will be total rounds completed plus any extra reps in the next round. See you on the leaderboard!

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

Spend ten minutes working through straight sets of kipping pull-ups. If you need a band for pull-ups you can still work on kipping pull-ups with your band or if you prefer, stick with strict or even just practice kipping swings.

Workout of the Day
AMRAP in 10 minutes
50 drag rope double unders
21 kettlebell swings

You’ll need a drag rope and a kettlebell today. The drag rope makes double unders even more tricky so if you need to stick with a regular rope you can definitely do that. If you are ready to give the drag rope a try you can also choose to adjust the reps down to a set size that feels more manageable if needed. 20 or 30 reps would be a great place to start if you are comfortable with double unders but new to the drag rope. Singles are always ok as well but make sure to throw some double under attempts in to each round. You’ll want to be fairly comfortable with the kettlebell you choose to swing today. Pick a weight that allows you to get the 21 reps done in one to two sets. Your score today will be total rounds completed plus any extra reps in the next round.

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 and a jumprope. If you have a dumbbell you can use it for swings! If you don’t like swinging a dumbbell feel free to switch these reps out for alternating hang cleans or sumo deadlift high pulls or just sumo deadlifts with your dumbbell. Adjust the double unders as usual by decreasing the set size if needed or choosing singles with some double under attempts sprinkled in. If you don’t have a jump rope you can complete 50 mountain climbers or 50 lateral hops each round instead.Your score today will be total rounds completed plus any extra reps in the next round. See you on the leaderboard!

Skill
Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. For the L-Seat we will be sitting on the floor with legs straight and elevated. The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult. Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body or leaning back slightly. To make things more difficult you can grab a pair of paralettes or try hanging from the bar!

Workout of the Day
10 rounds of 30 seconds at each station
lateral burpees over the bar
rest
push press
rest

We’re on an interval timer today with ten rounds of thirty seconds on and thirty seconds off of lateral burpees and push press. A workout like this is a good opportunity to push the pace of your burpees a bit more so than you might do in a workout without built in rest. You’ll want to choose a weight for your barbell that allows you to spend a good chunk of the thirty seconds working through push press reps. There will likely not be enough time to pick up your bar more than once in each thirty second work period so choose your weight wisely. Remember that there is no re-bend of the knee when it comes to the push press so do your best to focus on this so you don’t end up doing push jerks. Your score at then end of twenty minutes will be your total burpee and push press reps combined.

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. You won’t need anything for the burpees unless you want to add in the lateral hop. You can jump over your dumbbell, kettlebell or even just a PVC pipe or broomstick! If you are working with a dumbbell or kettlebell you can split the work up between arms for the push press reps but try to keep things as even as possible as you go. Your score at then end of twenty minutes will be your total burpee and push press reps combined. See you on the leaderboard!

Workout of the Day
10 rounds of 90 seconds on 45 seconds off
15 box jumps
10 one arm alternating dumbbell hang squat cleans
max reps one arm alternating devil press

For today’s workout we’ll be on an interval timer. You’ll work for ninety seconds and then rest for forty five seconds for ten rounds. Each round will start with a set of 15 box jumps before moving on to 10 one arm alternating squat cleans. Once you finish this work you’ll hang on to your dumbbell and start working through as many alternating devil press reps as possible with the time remaining in the work period. The goal should be to have about thirty seconds with your dumbbell so if you need to adjust the work that comes before the devil press make sure to do that. You can either adjust the weight of your dumbbell, the rep count of the box jumps or the cleans or adjust the height of the box to move through the box jump reps a little quicker. Ideally you should test both movements out and go in with a solid plan before the workout starts rather than having to adjust mid workout. Your score for today will be the total devil press reps you complete after ten rounds.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
For today’s workout you’ll need a dumbbell or kettlebell for the squat cleans and devil press and then something to jump onto or jump over for the box jumps. This workout could easily be done without any equipment as well with broad jumps, air squats and regular burpees. The goal of the workout should be to work through the first twenty five reps of each round in about one minute so that you have about thirty seconds to spend on the devil press. Depending on what weight you have at home you can adjust the reps to make that happen. Your score for today will be the total devil press reps you complete after ten rounds. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
10-20-30-40 …
power snatches

400m run after each set of snatches

This workout might look familiar but you’ll be happy to notice the wall balls are missing today:) The snatch set sizes will grow quickly so make sure you are very comfortable repping out sets of snatches with the weight you choose for today. After each set of snatches you’ll take off on a 400m run to complete the round. If you need to scale the run grab a bike rather than a rower today and bike about 800-1000m after each set. Your score today will be the last round of snatches you complete including the run plus any extra reps in the next 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. You can keep the reps the same regardless of what you are using for your weight today. If you don’t have a barbell you’ll be doing alternating one arm snatches with your dumbbell or kettlebell. If you don’t have a place to run but you have a rower or bike you can use that in place of the run. The run will take around two minutes so keep that in mind when you decide what to replace the run with. If you can’t run, row or bike choose one of the following to do after each set of snatches: 50-100 double or single unders, 30 unweighted step ups, 100 mountain climbers or 30 sit-ups. Your score today will be the last round of snatches you complete including the run (or what you choose to do in place of it) plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 thrusters

Spend ten minutes working up to a heavy double thruster for the day. We most often see thrusters in larger sets at light weights so this will be a but of a challenge. Clean the bar up to your shoulders with either a power clean or a squat clean. If you choose a squat clean you’ll want to come directly out of the squat into your first thruster. Utilize the power from your hips to send the bar off of your shoulders as you press overhead. If you can try to go directly from your overhead position into the next thruster that should make things a bit easier.

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10…
thrusters
weighted step overs

Hang on to your barbell after the skill work and get ready for some more thrusters! You’ll want your bar to be light enough to move through unbroken sets of thrusters through at least the round of 8 or 10. For the step overs you’ll need just one dumbbell and a box. You can choose to hold the dumbbell however you want for the step overs so give a few reps a try before the workout starts to find your preferred way to get up and over the box for each rep. At the end of the ten minutes your score will be the last round you complete of both the thrusters and step overs plus any extra reps in the next round.

standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 115/85 lb, 65/45 lb
overachiever: 135/95 lb, 70/50 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters and a dumbbell, kettlebell or even a medicine ball for the step overs. If you don’t have a box, bench or chair to use for the step overs or step ups you can do lunges instead. If you are using a kettlebell or dumbbell for the thrusters you can either split the reps between arms or you can try hanging on to your weight with both hands which can make things a bit easier. At the end of the ten minutes your score will be the last round you complete of both the thrusters and step overs plus any extra reps in the next round. See you on the leaderboard!

Skill
5-10 attempts at an unbroken set of kipping-pull-ups
OR 5-10 attempts at an unbroken set of strict pull-ups

We’re doing something a little different today to work on pull-ups. You can choose between strict pull-ups or kipping pull-ups and you’ll make several attempts at unbroken sets of whichever version of pull-up you choose. This will be a chance to push yourself a bit but also test out where you are when it comes to these skills. Your set sizes will more than likely get smaller as you go so don’t be afraid to go for it and max out in the first couple rounds! Depending on how big or small your sets are you may have time for five sets or as many as ten! Pay attention to your hands and the total volume of pull-ups depending on where you are at with this skill.

Workout of the Day
AMRAP in 20 minutes
10 burpees
20 sit-ups
30 double unders

We have an all bodyweight AMRAP today. The burpees and sit-ups should be pretty straight forward, but the double unders may require some adjusting depending on your current comfort level with this skill. Thirty double unders should take about thirty seconds or less. If this number looks like a lot or would take you longer than one minute you will want to scale the thirty double unders to something more manageable. Some double unders are always better than none but if you aren’t able to do any quite yet you can do 30 singles every round with a double under attempt every 10 singles. Your score today will be total rounds plus any extra reps.

CFD at home:
The only equipment you need today is a jump rope if you have it! Check out the scaling suggestions above for double unders and if you don’t have a jump rope you can switch the 30 reps out for an equal number of mountain climbers or lateral hops. Your score today will be total rounds plus any extra reps.

Skill
10×1 lunge kick to 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 5 minutes
Power cleans
Rest 3 minutes
AMRAP in 7 minutes
Squat cleans

Today’s workout is all about the barbell! We’re gonna start things off with five minutes of a medium weight power clean. Choose something that would be mostly singles or small sets for you but that you feel confident picking up quickly everytime. At the end of the five minutes you will have three minutes of rest and time to add a little weight to your bar for seven minutes of squat cleans. Your reps here should be singles so plan to choose a weight here that you could guarantee but that you may need a little time to set up for. To scale this workout you can choose to work with a light weight and not add any weight during the rest period. If squat cleaning isn’t happening for you for any reason you can do power cleans in the seven minute AMRAP as well but choose a heavier weight to work with. You will have two scores today, total cleans from the 5 minute AMRAP and your total cleans from the 7 minute AMRAP.

standard: 115/85 lb, 135/95 lb
rx: 135/95 lb, 155/105 lb
sport: 155/105 lb, 185/125 lb
overachiever: 185/125 lb, 205/145 lb

Skill
EMOM for 10 minutes
straight set of 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
AMRAP in 10 minutes
20 medicine ball cleans
10 dumbbell overhead walking lunge steps left arm
10 dumbbell overhead walking lunge steps right arm

You’ll need a medicine ball and a dumbbell for today’s AMRAP. The medicine ball clean is simple but sneaky! Spend some time going over the technique of this movement to make sure you have it down before the workout starts. The overhead lunge can be tricky so you’ll want to give these a try as you’re warming up as well. If you can’t complete a lunge step while keeping your arm in a strong and locked out position you can scale this movement by bringing the dumbbell down to your shoulder instead. You’ll do ten steps with the dumbbell in one arm before switching to the other side to complete ten more lunge steps. Your score today will be total rounds completed plus any extra reps.

standard: 35/20 lb, 14/10 lb
rx: 50/35 lb, 20/14lb
sport: 65/45 lb”, 30/20 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
Today’s workout can be done with just a dumbbell or a kettlebell or if you have a medicine ball you can use it for the cleans and keep the dumbbell or kettlebell for the lunges. You can use your dumbbell or kettlebell in a similar way that you would use a medicine ball for the cleans. You’ll start with your weight between your feet and then basically complete a squat clean holding onto the DB or KB with both hands. If you have a dumbbell you can position it vertically on the floor so that when you “catch” it in a squat you are hanging on to one side of the dumbbell with the other side hanging down. If you can’t figure out the two arm DB or KB squat clean feel free to do goblet squats instead or even jumping squats with or without your weight in place of the medicine ball cleans. Check out the scaling options above if you have trouble keeping your weight locked out overhead for the lunges. Your score today will be total rounds completed plus any extra reps. See you on the leaderboard!

Skill
2RM strict press (working from the floor)

We won’t be on a clock today for our lifting. You can choose how many sets you do and how often you lift as you work up to a heavy double strict press for the day. Make sure to set yourself before you press overhead keeping your midline and lower body as tight as possible. You’ll be working from the floor so even though the lift doesn’t start until the bar is at your shoulders take care in how you pick the bar up from the floor before each set.

Workout of the Day
AMRAP in 12 minutes
12 deadlifts
9 hang power cleans
12 push-ups

You’ll need a medium weight barbell loaded up for today’s AMRAP. The deadlift should be light and the hang power clean should be manageable. Plan to complete the hang power cleans in one to two sets throughout the workout. 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 and not just your hips. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off!

standard: 135/95 lb
rx: 155/105 lb
sport: 185/125 lb
overachiever: 205/145 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 adjust your deadlift stance to more of a sumo stance and tapping the ground between your feet with your weight for each rep. The hang power cleans can alternate hands each rep. If you want to keep things totally even between each arm you can bump the hang power clean reps up to 10 every round. Your score today will be your total rounds plus any extra reps. See you on the leaderboard!