Category: Workout of the Day

Workout of the Day
We’ll miss you Coach Alex!!

AMRAP in 7 minutes
burpee pull ups or burpee bar ​or ring muscle ups

1 minute REST

AMRAP in 7 minutes
power cleans

We’re celebrating Coach Alex today before he moves on with some of his favorite movements! Well, maybe not the burpees but we couldn’t resist throwing those in:) You’ll have seven minutes to work through as many reps as possible of either a burpee pull-up or a burpee muscle up on either a bar or rings. A great scaling option for the burpee today if you don’t want to to pull-ups or muscle ups would be burpee to a target. Set yourself up under a bar that is slightly out of your reach and then jump to touch it with both hands after each burpee. After resting for one minute you’ll move on to a heavy barbell to complete as many power cleans as possible in seven minutes. Go for a challenging weight today that forces you to work in singles and not sets. We recently did a five minute AMRAP of power cleans. If you remember what weight you did for that workout consider bumping the weight up a bit today. If classes are large the order of the workout can be reversed to make room on the pull-up bars or rings. Whether you start on the barbell or on the burpees your score will be your total reps at the end of the fifteen minutes.

standard: burpee to target, 135/95
rx: burpee pull-up, 185/125
sport: burpee bar or ring muscle up, 225/145
overachiever: burpee bar or ring muscle up, 245/155

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell your score will be much higher than those using a heavy barbell so prepare yourself for a high rep workout! For the burpee pull-up or muscle up you can either do regular burpees in place or find a target you can jump and touch after each rep to mix things up. If you have access to a pull-up bar or rings definitely go for the pull-up or muscle up after each burpee! Your score today will be your total power cleans plus all your burpee reps. See you on the leaderboard!

Workout of the Day
Tabata Toes to Bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
AMRAP in 20 minutes
400m run
21 sit-ups
12 alternating dumbbell snatch

You’ll need a dumbbell and an ab mat for today’s workout. With only 12 snatches in every round, today would be a great day to give a heavier dumbbell a try if that’s something you have been thinking about doing. A workout like today is fairly straightforward so do your best to settle in to a pace that feels sustainable from the start. Your score today will be total rounds completed plus any extra reps.

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. You’ll need a good spot for sit-ups and if you have space available find a place for a run distance that takes about 2 minutes. If you don’t have space to run you can replace the run with 100 double or single unders, 100 mountain climbers, 30 broad jumps or 12 burpees. Your score today will be total rounds completed plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
Power Snatch + Hang Power Snatch

We’ll start with some heavier snatches for our skill work today. It is up to you if you want to complete these snatches as singles or if you want to hang on to the bar between the power snatch and hang power snatch. If you choose to drop the bar before the hang power snatch make sure the second lift starts with a snatch grip deadlift with a pause at the hang before you complete the lift. Whichever you choose you’ll want to get both snatches done within 20-30 seconds to make sure you have time to recover and/or add weight before the next minute.

Workout of the Day
AMRAP in 15 minutes
8 box jumps
6 weighted step ups
4 burpee box jump overs
200M run

You’ll need a box and a dumbbell for today’s workout. We’ll be using the box for three different movements followed by a short run to cap off each round. Make sure to choose a box height that you are comfortable jumping to and stepping up to with a weight. You can hold your dumbbell however you want for the step ups so try out a couple different options before the workout starts. Your score today will be your total rounds completed plus any extra reps.

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

CFD at home:
If you have a box or something to jump on or step up to you will need it today. If you don’t have something you can use for the box jumps, burpee box jumps or step ups, these movements can all be adjusted. Box jumps can be switched to broad jumps or you can find something to jump over like a packing box, bench or cooler. Weighted step ups can always be weighted lunges if you don’t have something to step up to and you can stick with regular burpees for the burpee box jumps if you don’t have a box at home. If you don’t have a place to get the run in you can just leave it out of the workout. You’ll end up getting more rounds than if you have the run in but it will still be a great workout! See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean with pause below the knees

You’ll have ten minutes today to work up to a challenging squat clean with a pause below the knees. As you pull the bar from the floor you’ll take a quick pause before the bar passes your knees. The goal of this specific skill work is to address any issues you may have with pulling the bar from the floor. Focus on a smooth and strong first pull keeping your shoulders back. After the pause continue pulling the bar past the knee and as you get closer to your hips you’ll want things to dramatically speed up. The pause will make things more difficult so plan accordingly when planning your weight jumps throughout the ten minutes.

Workout of the Day
AMRAP in 10 minutes
7 push-ups
4 squat cleans

Lighten up your bar after today’s skill work to a weight that you are used to using in workouts. You’ll want to be able to get through the four reps in each round with either quick singles or small sets. However you choose to get through them you should feel comfortable picking up your bar even when you are fatigued.

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

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!