Category: Workout of the Day

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!

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

You’ll have ten chances to work up to a heavy squat clean plus two front squats. Adding two additional front squats will make things a lot tougher so plan to start a little lighter than you might if it was just one squat clean. Fight for an upright torso and high elbows through every rep.

Workout of the Day
AMRAP in 10 minutes
thrusters

8 jumping alternating lunge steps EMOM

You’ll need a light barbell for today’s workout. The goal will be to complete as many thrusters as possible in ten minutes, but you’ll have to start each minute with eight jumping lunges. Your legs are sure to be burning so you’ll want to make sure you feel comfortable with the weight you choose for the thrusters. Plan to pick up your bar for one bigger set or maybe two small sets but the minute will definitely tick by quickly! Your score for today will be the total number of thrusters you are able to complete during the ten minutes.

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. For ten minutes you’ll start each minute with eight jumping lunges before moving on to your weight to complete as many thrusters as possible in the time remaining in each minute. The weight for this workout should be on the lighter side so if you feel like your dumbbell or kettlebell is too heavy you could do goblet squats instead of thrusters. If you are using a dumbbell or kettlebell for the thrusters you can either hold your weight with two hands or do one armed thrusters and switch arms in each round. Do your best to keep things as even as possible between your arms. Your score for today will be the total number of thrusters you are able to complete during the ten minutes. See you on the leaderboard!

Workout of the day
AMRAP in 20 minutes
30-60-90-120 …
double unders
20-40-60-80 …
medicine ball step ups
10-20-30-40…
row or bike calories

We’ll set the clock for twenty minutes today so we can tackle this triplet of three movements and different ascending rep schemes. Double unders will increase by 30 reps, step ups by 20 and calories by 10 each round. Double unders should always be scaled first by volume if possible before switching to singles. If you can do some number of double unders choose a rep scheme that feels manageable to you. You could decide to do 10-20-30 or even 5-10-15 would be great options. If you have never done a double under before you can definitely choose to keep the rep scheme as is and do singles instead. Keep working on double unders if you can! Even though they can be frustrating it will pay off! As far as scaling goes the double unders are the biggest place to focus. Step ups can be scaled by weight or by height or deciding to leave the weight out all together and stick with bodyweight step ups. For the calories you’ll have your choice between a bike or a rower or even the ski erg if it’s available! Settle in on each set and try to find a pace that feels hard but manageable so that you don’t lose too much time here. Your score today will be your total rounds completed plus any extra reps.

standard: 24/20″, 14/10 lb
rx: 24/20″, 20/14lb
sport: 24/20″, 14/10 lb
overachiever: 24/20″, 14/10 lb

CFD at home:
For today’s workout you will ideally need a jumprope and something to step up on to. If you happen to have a rower or a bike you can use it today! If you need to scale the double unders down a bit to make them more manageable check out the workout notes above for some suggestions. The step ups can be done with or without weight but if you choose to do them weighted make sure you choose something light to hold that would be close to the weight of a medicine ball you might use if you were at the gym. If you don’t have a jumprope or a surface to use for step ups you can switch these movements to mountain climbers or lateral hops in place of double unders and lunges instead of step ups. The bike or row cals can be switched out for burpees, up-downs or broad jumps! Your score today will be your total rounds completed plus any extra reps. See you on the leaderboard!

Workout of the day
10 rounds of 90 seconds on 60 seconds off
15 wall ball shots
then
max reps one arm alternating devil press

You’ll have ten chances to rack up as many one arm alternating devil press as possible in today’s workout. Each ninety second interval will begin with fifteen wall ball shots before you can make your way to the dumbbell. If needed you can scale the wall ball shots by weight and height to be able to get them done with enough time to work on your devil presses or leave the ball out of it and complete 15-20 jumping squats instead. Your dumbbell weight should be pretty manageable so you can work continuously in your remaining time. To scale this workout consider stopping after eight rounds or stopping each round a little early with 15-20 seconds left to give yourself some extra rest. Your score for today’s workout will be your total devil press 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:
You can get today’s workout done with just a dumbbell or kettlebell. If you have a wall ball you can use it of course but you don’t need it. Wall ball reps can be replaced with either 15-20 jumping squats, 15 light thrusters or 15 goblet squats. You could also try 15 jumping squats holding your weight if it is not particularly heavy. After you complete your squat reps you will spend the rest of the time chipping away at either alternating devil press reps or just regular burpees depending on what you’re up for today. Your score for today’s workout will be your total devil press or burpee reps.

Skill
EMOM for 10 Minutes
1 Split Jerk

You’ll have ten chances to work up to a heavy split jerk today. You can choose to power clean or squat clean the bar to bring the bar up to your shoulders. Focus on a vertical dip and drive before sending the bar overhead. You’ll want to have a full grip on the bar and maintain contact between the bar and your shoulders until you have fully extended your hips and legs. As you drop into the split position punch your arms out fast to ensure you catch the bar with locked out elbows.

Workout of the Day
AMRAP in 15 minutes
21 Sit-ups
15 KB Swings
9 Strict Press

We have a fifteen minute triplet to finish off the work week! Make sure your bar is light for the strict press as nine reps will definitely add up. Choose a kettlebell that you are comfortable with as well so that you don’t get stopped up there. Settle into a consistent pace and do your best to move quickly between movements. Your score for today will be your total rounds plus any extra reps.

standard: 45/35 lb, 24/16 kg
rx: 75/55 lb, 28/20 kg
sport: 95/65 lb, 32/24 kg
overachiever: 115/85 lb, 40/32 kg

CFD at home:
Today’s workout can be done with just a dumbbell or kettlebell or a combination of a barbell and a kettlebell or dumbbell. If you have a barbell you can use it for the strict press, make sure you choose a light weight! If you are just working with a dumbbell or kettlebell you can split up the strict press between your arms however you want but do your best to keep things as even as possible throughout the workout. If you don’t have a kettlebell for the swings you can either swing your dumbbell or switch the swings out for alternating hang cleans or sumo deadlifts. Settle into a consistent pace and do your best to move quickly between movements. Your score for today will be your total rounds plus any extra reps.

Skill
Tabata Push-ups
Hollow hold during rest period
1 minute rest
Tabata Plank hold
Arch hold during rest period
1 minute rest
Tabata Squats
Squat hold during rest period

We’ll start today with some skill work on a tabata clock. There will be no “rest” during the actual tabatas but there will be one minute of rest to reset after each set of 8 rounds of work. Each tabata is 8 rounds of twenty seconds “on” and ten seconds “off”. Today there will be work during the off period as well so get ready to work for four minutes straight. Count your push ups and squats if you can and do your best to hold a solid plank for the full twenty seconds every time.

Workout of the Day
AMRAP in 7 minutes
50 alternating dumbbell clean & jerk
50 weighted step ups

We’ve got a short workout on the menu today and you’ll just need a dumbbell and a box for it. With seven minutes on the clock you’ll start with fifty alternating dumbbell clean and jerks before moving on to fifty weighted step ups with the same dumbbell. Choose a dumbbell that you feel very comfortable with for the clean and jerks and do your best to go right into the jerk as you catch the dumbbell at your shoulder for the clean. You can hang on to the dumbbell in any way for the step ups, finding something that doesn’t tax your grip would be best if possible. To scale this workout grab a light dumbbell for the clean and jerks and leave the weight out of the step ups to make things a little more manageable. Your score for this workout will be total rounds plus any extra reps.

standard: unweighted step ups, 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. You’ll have seven minutes to work through 50 clean and jerks with your dumbbell or kettlebell before moving on to 50 weighted step ups with your weight. If you don’t have something to step up onto you can switch the step ups to weighted or unweighted lunges instead. Step ups can also be unweighted if that makes more sense for you! Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a heavy squat clean today. Start at a manageable weight and add weight as you go to finish at a challenging single in minute ten or maybe even an attempt at a PR! As you’re working up in weight think about what you might want to use for today’s workout as well. It shouldn’t be the weight you lift in minute ten but maybe somewhere around minute five or six.

Workout of the Day
for time
10-1
lateral burpees

1 squat clean after every round

Hang on to that heavy barbell after finishing today’s lifting EMOM. After ten squat cleans during the skill work you should have a pretty good idea where your weight should be for the workout. It shouldn’t be the weight you lifted in minute ten but maybe somewhere around minute five or six. Remember that each squat clean will come after a set of burpees so you will certainly not be fresh when you’re lifting. The point of today’s workout should definitely be to challenge yourself with a weight you don’t often use in a workout. However, make sure you feel confident that you can make each squat clean as the workout goes on. Today’s workout is for time, if the amount of work looks daunting consider starting at the round of seven or eight rather than ten burpees.

standard: 155/105 lb
rx: 205/145 lb
sport: 225/155 lb
overachiever: 245/165 lb

CFD at home:
Today’s workout is written with a heavy barbell in mind. If you are working with a dumbbell or kettlebell you’ll want to adjust the reps for the squat clean since we can’t adjust the weight. Rather than doing one squat clean after every set of burpees you’ll complete either 4 or 6 alternating squat cleans or goblet squats. If your weight is on the lighter side you can do six and if it’s somewhat heavy go for four reps. The burpee reps won’t change but if you want to add a lateral hop over your dumbbell or kettlebell you definitely can! Your score will be however long it takes you to finish all the burpees and squat cleans. See you on the leaderboard!