Category: Workout of the Day

Skill
10×1 lunge kick to freestanding handstand

Spend some time practicing handstands today. You can kick up into free space if you are ready or you can kick up to the wall and practice holding there. If you’re not ready to get upside down 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 Snatches
Rest 3 minutes
AMRAP in 7 minutes
Squat Snatches

Today’s workout is all about the barbell! We’re gonna start things off with five minutes of a medium weight power snatch. Choose something that would be mostly singles for you but that you feel confident picking up quickly rep to rep. 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 snatches. 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 snatching isn’t happening for you for any reason you can do power snatches in the seven minute AMRAP as well but choose a heavier weight to work with. You will have two scores today, total snatches from the 5 minute AMRAP and your total snatches from the 7 minute AMRAP.

standard: 75/55 and 95/65
rx: 115/85 and 135/95
sport: 135/95 and 155/105
overachiever: 155/105 and 185/125

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can do the first five minute AMRAP as written trying to complete as many alternating power snatches as possible. The 7 minute AMRAP may need some adjusting. If you are able to do a squat snatch with your dumbbell or kettlebell you can definitely give those a try and complete as many reps as possible in 7 minutes. This movement can be especially difficult with a dumbbell or kettlebell so not to worry if it’s not happening for you. The alternate option here for the 7 minute AMRAP will be one snatch plus two overhead lunge steps. So you’ll snatch the weight up overhead and then take two lunge steps either stepping forward or back for one rep. The goal will be to complete as many reps as possible this way in seven minutes. If you are unable to lunge with the weight locked out overhead you can bring it down to your shoulder for the lunges. You will have two scores today, total snatches from the 5 minute AMRAP and your total snatches/reps from the 7 minute AMRAP. See you on the leaderboard!

Workout of the Day
10 rounds of 90 seconds on 90 seconds off
5 front squats
10 hang power cleans
max reps push-ups

We’re on an interval timer today with ten rounds of 90 seconds on and 90 seconds off. Each 90 second work period will start with 5 front squats and 10 power cleans. Choose a weight that you can complete all five front squats unbroken with in every round. The power cleans can be done in a few small sets but keep in mind that you will want to guarantee time to work on push-ups in each round. Getting the barbell work done in about one minute with 30 seconds left for push-ups would be a good goal. 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 or 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! You can do it! Your score today will be your total push-ups.

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. If you are working with a kettlebell or dumbbell you may want to adjust the reps that come before the push-ups in each round depending on the weight you have at home. If your weight is a medium to heavy weight you can either leave the squat and hang power clean reps as they are or bump them up just a bit to something like 6 squats and 12 hang cleans. If your weight is light you could try adding a few more reps and bumping things up to 8 or 10 squats and 12 hang cleans. Whatever you choose the goal should be to finish the squats and cleans in under one minute so that you have about 30 seconds to work on push-ups. Your score today will be your total push-ups. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 split jerks

Spend ten minutes working up to a challenging set of split jerks. Focus on a vertical dip and drive to send the bar off of your shoulders. As you drop under the bar move your feet into a solid split stance to catch the bar. Your back heel should be off the ground with your knee bent. Make sure to punch out with speed so that when you land in your split position your arms are already locked out. Recover your feet by bringing your front foot back first and then your back foot forward before lowering the bar. Be aware of how you lower the bar between lifts so that you are catching it with soft knees and in a safe position.

Workout of the Day
AMRAP in 10 minutes
push presses

4 kettlebell swings EMOM

Lighten your bar a bit after today’s skill work. We’ll be switching gears a bit and still working with an overhead movement but the push press is all about your dip and drive with no dropping under the bar. This may take a couple tries to get used to after spending the skill work on split jerks so practice multiple reps with an empty bar first and then the weight you choose for the workout before the workout starts. We’ll be working for 10 minutes to rack up as many push press as possible while completing 4 kettlebell swings every minute as well. Each minute will start with the swings and then it is up to you to move on to your barbell to start making your way through your push press reps. Pick a weight here that you could complete 8-10 reps with unbroken when you are fresh. If at any point you are doing singles or doubles you have gone too heavy. Your score at the end of the ten minutes will be your total push press reps.

standard: 95/65 lb, 24/16 kg
rx: 115/85 lb, 28/20kg
sport: 135/95 lb, 32/24 kg
overachiever: 155/105 lb, 40/28kg

CFD at home:
Today’s workout can be done with just a dumbbell, just a kettlebell, a dumbbell and a kettlebell or a barbell and either a dumbbell or kettlebell. If you have a barbell and a kettlebell you can do the workout as written. If you are only working with a dumbbell or kettlebell you will be doing push press with your weight switching arms either whenever you want or switching every other minute. Whatever you choose try to keep things as even as possible between your arms. If you don’t have a kettlebell to swing you can either swing your dumbbell or switch the swings out for alternating hang cleans or sumo deadlift high pulls. If your weight is too heavy for push presses you can give push jerks a try! Your score at the end of the ten minutes will be your total push press reps. See you on the leaderboard!

Skill
Unbroken Double Under Ladder

With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day
AMRAP in 15 minutes
10 alternating devil press
10 weighted step-ups
10 weighted sit-ups

You’ll need a dumbbell and a box to get through today’s fifteen minute AMRAP. The same dumbbell will be used for all three movements so choose wisely based on your weakest movement of the three. Being able to move through the devil press, step ups and weighted sit-ups smoothly will pay off today. Practice several reps of each before the workout starts to make sure you are comfortable with the dumbbell you are planning to use. To scale today’s workout you can either choose a light dumbbell or use no weight at all! Your score today will be the total rounds you complete 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:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have something to use for the step ups you can replace those with weighted lunges. The sit-ups can be tricky so if the weight you have is too heavy to hold at your chest you can leave the weight out of the sit-ups. Practice several reps of each movement before the workout starts to make sure you are comfortable with the weight you are working with. To scale today’s workout you can just leave the weight out and do regular burpees and unweighted step ups and sit-ups. Your score today will be the total rounds you complete plus any extra reps. See you on the leaderboard!

Workout of the Day
10 rounds of 30 seconds at each station
1 power clean (building)
plank hold
max reps push-ups
rest

Today’s workout will be in a familiar format but a little different than usual. You’ll complete ten rounds of thirty seconds at three different working stations with thirty seconds of rest at the end of each round. The first thirty seconds of each round will be spent building to a heavy power clean. Start at a manageable weight and add weight every round or every couple rounds to end at a challenging power clean for the day in your tenth round. The second station will be a plank hold. You won’t necessarily get a score here but do your best to hold a solid plank for the full thirty seconds. After the plank you will move on to push-ups. Complete as many strict push-ups as possible during this thirty second work period while still holding yourself to a high standard throughout your reps. Spend some time before the workout going over ways to scale push-ups to make sure you choose the best option for you. After the push-ups you’ll have thirty seconds of rest before you do it all over again! You will have two scores for today’s workout, your heaviest highest power clean for the day and your total push-up reps. Have fun and hopefully keep the heavy breathing to a minimum as we wait this smokey air out!

CFD at home:
Today’s workout is written with a heavy barbell in mind for the first thirty second work period of each round. If you are working with a dumbbell or kettlebell and are inside and feeling comfortable to push the breathing today you can complete as many alternating power cleans as possible during this first thirty seconds. If you want to keep things a bit slower today choose a small number of power cleans to get through, something like 4-6 would be good, and complete that same number each time. The plank and push-up work periods can be completed as written! Your two scores today will be your total power clean reps and total push-up reps. See you on the leaderboard!

Workout of the Day
EMOM for 20 minutes
[odd] 5 box jumps + 1 power snatch
[even] straight set of toes to bar OR bar or ring muscle ups

Today’s workout will have two scores, the weight you end at for the power snatch and the total reps you complete of whatever gymnastics movement you choose today. You’ll complete five box jumps before picking up your barbell in each round so make sure to choose a box height that feels manageable to get done quickly so that you have time for your lift. Add weight as you go here or just choose one weight and complete the same weight each time. In the opposite minute you will have a choice between toes to bar or a muscle up on the bar or rings. Toes to bar can always be scaled by how high you can get your toes or knees up so practice whatever movement makes sense for you to work on today before the workout starts. V-ups would be a great scaling option if you don’t want to hang from the bar or rings today. The goal will be to do one straight set in each minute. It doesn’t need to be the same number each minute but you may find that your numbers stay relatively close in order to keep things sustainable. Have fun with this one and hopefully we can keep the breathing light until the smoke clears! Happy Saturday!

CFD at home:
Today’s workout is meant to be a bit heavy and done with a barbell. Not to worry though if you are at home with a dumbbell or kettlebell! Today’s workout is an EMOM format. In the odd minutes you will first complete five box jumps or you can find something to jump over if you don’t have a box, step ups are always ok too! After those reps you’ll move on to your dumbbell or kettlebell for several power snatch reps. If you have a medium weight go for something like 6-8 reps. If you have something light can try 10 and if your weight is on the heavier side 2-4 reps will work here. Whatever you choose you shouldn’t be working for the whole minute. During the even minutes you can complete a straight set of V-ups if you don’t have a bar or rings to work with. You will have two scores for today, your total snatch reps and your total V-up or gymnastics movement reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
Straight set of Strict HSPU or Strict press (working from the floor)

For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete one straight set of handstand push up reps or strict press reps every minute for ten minutes.

Workout of the Day
5 rounds for time
25 jumping squats
15 deadlifts

Spend some time working up to a light to medium weight deadlift for today’s workout. The goal should be to find a weight that you can complete about ten reps unbroken with when you are fresh. Keep in mind that the workout will start with jumping squats so you will not be fresh when you make your way to the barbell. If you need to scale today’s workout you can either make sure your barbell is nice and light or cut the rounds down from 5 to 3 or 4 . Today’s workout is for time!

standard: 155/105 lb
rx: 185/125 lb
sport: 225/155 lb
overachiever: 245/165 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. If you are working with a dumbbell or kettlebell you will want to do your deadlifts in a sumo stance rather than a classic deadlift position. Your feet will be a little wider than a squat and the weight should touch the ground between your feet for each rep. You may also want to bump the deadlift reps up a bit depending on your weight. If you have something slightly heavy try 20 reps every round and if your weight is pretty light go for 25 deadlift reps in each round rather than 15. The squat jump reps can stay the same! Today’s workout is for time. See you on the leaderboard!

Skill
AMRAP in 10 minutes
1 power clean with pause below the knees

Spend ten minutes working up to a heavy single power clean with a pause below the knees after pulling the bar from the floor. The goal of this skill work is to address any issues you may have pulling the bar from the floor while also forcing you to access as much power from your lower body as possible to send the bar up to your shoulder. Don’t forget to catch the bar in a partial squat with your hips behind you.

Workout of the Day
AMRAP in 12 minutes
200m run with medicine ball
20 alternating dumbbell snatches

You’ll need a dumbbell and a medicine ball for today’s workout. You can hold your ball in any way you’d like for the run so try out a couple different options before the workout starts to see if you can find something you prefer. Use a dumbbell that you are fairly comfortable with so that you are able to complete the twenty reps in one or two sets. Your score today will be rounds completed plus any extra reps.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a medicine ball or something that makes sense to run with you can leave it out of the workout altogether and just run on your own. Choose a distance that will take you about one minute to run. If you don’t have space to run you can switch the run out for 20 unweighted step ups, 20 air squats, 20 lunge steps, 15 broad jumps or 10 burpees. Your score today will be rounds completed plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
(odd) pull-ups
(even) push-ups

We’ll start today with some pulling and pressing. You can alternate minutes working at the pull-up bar during one minute and then on strict push-ups for the opposite minute. It is up to you if you want to work on kipping or strict pull-ups today. If you are working with a band it would be more beneficial to choose strict pull-ups to build up strength. 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. 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 and this is the perfect time to focus on that!

Workout of the Day
AMRAP in 7 minutes
squat clean & push jerk

We’re switching gears from our all bodyweight skill to an all barbell workout. Find a weight here that will force you to do singles but that you will feel comfortable picking up for a squat clean and push jerk when you are out of breath and fatigued. Make sure to review push jerk technique so that you are dropping under the bar for every rep and moving as efficiently as possible. If you can come directly out of the squat clean into more of a thruster rep you are more than welcome to if it will save you time and energy! Your score today will be total squat clean and jerk reps.

standard: 115/85 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 using a dumbbell or kettlebell your score will be much higher than those using a barbell so be prepared for a high rep workout. You can alternate arms every rep for the squat clean and jerk with your dumbbell or kettlebell. No matter what you end up using to get this workout done your score will be total reps. See you on the leaderboard!

Skill
Tabata double unders

You’ll have eight rounds of twenty seconds of work and ten seconds of rest to complete as many double unders as possible. If double unders are still a struggle for you try your best to stay relaxed through s few singles before making a good attempt or two at a double under in each round. If you are rocking the double unders focus on speed and working for the entire twenty seconds to see how many reps you can get done in each work period.

Workout of the Day
AMRAP in 15 minutes
15 sit-ups
12 burpees
9 power snatch

Today’s workout will start with two bodyweight movements before moving on to the barbell for a set of power snatches. Choose a weight here that you feel comfortable completing nine reps unbroken with when the workout starts. You will most likely have to break things up as you go but you don’t want to end up doing singles at any point. Work your way through the sit-ups and burpees at a pace that feels sustainable so that you can transition to the barbell quickly each round. Your score for today will be total rounds plus any 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 can bump the reps up slightly depending on what weight you are working with. If your weight is on the heavier side plan for 12 snatches instead of 9. If you have a light dumbbell or kettlebell plan for 20 reps every round. Work your way through the sit-ups and burpees at a pace that feels sustainable so that you can transition to the snatches quickly each round. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!