Category: Workout of the Day

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!

Workout of the Day
AMRAP in 20 minutes
1 mile run
then
AMRAP in remaining time of
10 wall ball shots
10 alternating dumbbell power cleans

You’ll need a wall ball and a dumbbell for today’s workout. The twenty minute AMRAP will start with a one mile run. When you return from the run you will use the remaining time to work through as many rounds as possible of ten wall balls and ten alternating dumbbell power cleans. If you need to change up the run you can grab a rower or bike. Make sure to adjust the distance to somewhere between 3,000 to 4,000 meters on the bike and 2,000 meters on the rower. Use a wall ball and a dumbbell that you are comfortable with so that you can easily work through sets of ten for both movements and transition quickly between each. Your score will be the total rounds you complete of the wall balls and power cleans plus any extra reps in the next round.

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:
For today’s workout you will need a dumbbell or a kettlebell for the alternating cleans and then either a wall ball, your dumbbell or kettlebell or nothing at all for the wall balls. If you don’t have a wall ball at home you can choose to do either goblet squats, thrusters (only choose this if your weight is on the lighter side), or jumping squats if you want to leave the weight out of it! If you choose jumping squats you may want to bump the reps up from 10 to something like 12 or 15 in each round. If you don’t have a good spot to run you can replace it with a row or bike (see distance recommendations above) or choose from 50-75 burpees, 2-300 single or double unders or 100-150 unweighted steps ups. Your score today will be the total rounds you complete of the wall balls and power cleans plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
10 rounds of 90 seconds on 90 seconds off
9 toe-to-bar or 12 sit-ups
15 box jumps
then
max reps of kettlebell swings

For today’s workout we’ll be on a ninety second interval timer. You’ll work for ninety seconds and then rest for ninety seconds for ten rounds. Each round will start with a small set of either toes to bar or sit-ups before moving on to 15 box jumps and then over to your kettlebell for as many swings as possible with the time remaining in the work period. The goal should be to have about thirty seconds with your kettlebell so if you need to adjust the work that comes before the swings make sure to do that. You can either adjust the reps or adjust the height of the box to move through the box jump reps a little quicker. Your score for today will be the total swings you complete after ten rounds.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You’ll be working for ninety seconds and resting for ninety seconds for ten rounds. Before you get to your dumbbell or kettlebell you will have to get through 12 sit-ups (or 9 toes to bar if you have a bar at home) and either 15 box jumps, 15 step ups or 12 broad jumps depending on what equipment you have at home. If you are working with a dumbbell you can definitely swing it, but if you’re not a fan of swinging a dumbbell feel free to do alternating hang cleans instead. The goal should be to have about thirty seconds with your kettlebell so if you need to adjust the work that comes before the swings make sure to do that. Your score for today will be the total swings you complete after ten rounds. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + 1 front squat + 1 split jerk

Spend ten minutes working up in weight with today’s barbell complex. You’ll complete one power clean, one front squat and one split jerk every minute for ten minutes. This complex can take awhile so be smart with your weight jumps as you go and don’t underestimate how much harder a split jerk can feel after a power clean and front squat before it!

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5-6…
lateral burpees over the bar
front squats

Lighten your bar up a bit after today’s skill work. We’ve got a classic pairing for this AMRAP of burpees over your bar and front squats. If you are wanting to go “RX” today focus on a two footed jump and land after each burpee as you make your way over the bar. To scale the burpees today you can choose to either step over the bar or just stay in one place to complete your sets of burpees. Your front squat weight should be moderate. Shoot to choose a weight that allows you to complete up to the round of 6 or 7 unbroken for the front squats. Keep your chest and elbows high for each squat and do your best to keep breathing! Your score today will be the last round you complete of both the burpees and squats plus any extra reps in the next round.

standard: 95/65 lb, step over burpees
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. Depending on the weight you have at home you may want to adjust the squat reps a bit so that you don’t feel like you’re doing burpees the whole time. If your weight is light you could try following a 2-4-6-8… rep scheme for the squats and keep the 1-2-3-4… rep scheme for the burpees. If your weight is at all challenging you can complete the workout as written! Your score today will be the last round you complete of both the burpees and squats plus any extra reps in the next round. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 power snatches

We’ll start with some heavier snatches for our skill work today before switching things up to lighter dumbbell snatches for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps make sure you can 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
3 rounds for time
400m run
50 alternating dumbbell snatches

Today’s workout is for time. The rep count is high today for the dumbbell snatch so make sure to choose a dumbbell that you are comfortable with. If 150 reps total looks daunting feel free to scale the reps down to 20 or 30 per round or you could also complete two rounds for time rather than 3. If you need to switch the run out choose a bike today rather than a rower. 800-1000m can be completed in place of each 400 if needed. When completing the dumbbell snatch make sure to focus on a good start position for every rep. Your butt should be low enough to allow for your back to be totally flat as you move the weight from the floor to overhead. Drop under the dumbbell just a bit as your punch out quickly to catch the weight overhead and then stand to complete the rep. Moving well will pay off in a workout like this. Your score today will be the total time it takes you to complete all three rounds. Don’t be afraid to scale! It’s smart and your coach will always be on board if that is the best option for you!

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. Depending on the weight you have available at home you may want to scale the reps down to 20 or 30 per round or you could also complete two rounds for time rather than 3. If you don’t have a place to run you can always choose a rower or bike if you have one available or you can choose to do 50 unweighted step ups, 50-150 single or double unders or 30-50 broad jumps. Your score today will be the total time it takes you to complete all three rounds. See you on the leaderboard!

Skill
10×3 Strict Pull-Ups

We’ll be working on strict pulling today. You can choose to do weighted, unweighted or banded pull-ups. Ring rows are also always a great option and can be made more or less difficult depending on where you place your feet in relation to the rings. Whatever variation you choose make sure you are doing as much strict pulling as possible and working through the full range of motion for every rep. You should start each rep at a full lockout and end with your chin clearly over the bar.

Workout of the Day
AMRAP in 12 minutes
12 push-ups or strict HSPU
20 sit-ups

We’re taking a break from the weights today and keeping things all bodyweight. 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 or just your hips. If you are breaking at the hips, arching your back or resting at the bottom during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! If you are ready and able feel free to switch out the push-ups for strict handstand push-ups today. Your score today will be total rounds plus any extra reps in the next round.

standard: STRICT box or knee push-ups
rx: STRICT push-ups from toes
sport: STRICT push-ups from toes
overachiever: STRICT HSPU (no kipping)

CFD at home:
You don’t need any weight for today’s workout! Check out the notes above for scaling options:) Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 Minutes
1 Power Clean

Spend ten minutes working up to a heavy single power clean for the day. Focus on a strong and controlled pull from the floor, fast elbows in the catch and dropping under the bar to meet it with your hips back. Pay attention to the weight you hit around minutes 5 through 7. These weights could be good options for todays workout!

Workout of the Day
AMRAP in 15 minutes
3 power cleans
30 double unders

Today’s workout is a repeat from April 1st of this year! If you recorded your score in SugarWOD make sure to check it out and either repeat the same weight you did in April or if you’re up for it maybe give that weight a bump up today! The power cleans should be singles. This is a great opportunity to try out a weight you wouldn’t normally choose for a workout. Regardless of the weight you choose make sure to focus on catching the bar with your hips behind you in a partial squat or “power position”. It can be easy to get lazy and send your feet out wide or hips forward when it comes to heavy power cleans, don’t let this be you! Be intentional with every rep! The double unders can be scaled as needed depending on where you are at with this skill. Drop the number to something manageable and repeatable before switching to singles. If you are still inconsistent with double unders you can choose to do 30 singles with a good double under attempt every ten reps. Your score today will be total rounds plus any extra reps.

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. If you are working with a dumbbell or kettlebell you’ll want to bump the reps up a bit in every round. Depending on how heavy or light your weight is you can choose somewhere between 8-12 power clean reps per round with your dumbbell or kettlebell.The double unders can be scaled as needed depending on where you are at with this skill. Drop the number to something manageable and repeatable before switching to singles. If you are still inconsistent with double unders you can choose to do 30 singles with a good double under attempt every ten reps. If you don’t have a jumprope you can do 30 mountain climbers or 20-30 lateral hops. Your score today will be total rounds plus any extra reps. See you on the leaderboard!