Category: Workout of the Day

Workout of the Day
5 rounds for time
400m run
75 double unders
12 power snatch

Today’s workout is for time and you’ll need a jump rope and a barbell. Each round will start with a 400 meter run followed by a big set of double unders and a set of light power snatches. The double unders can be scaled down to a more manageable number if needed. Plan to spend about one minute to ninety seconds max at your jump rope each round. Singles are always ok if you haven’t done a double under before but make sure you are sprinkling in a few double under attempts in each round. The power snatches should be light and fast today. You’ll want to finish the twelve reps in one or two sets when you are fresh and maybe three sets of four by the end. If you end up doing singles early on you have definitely gone too heavy.

standard: 24/20″, 75/55 lb
rx: 24/20″, 95/65 lb
sport: 24/20″, 115/85 lb
overachiever: 30/24″, 135/95 lb

CFD at home:
You can use a dumbbell, kettlebell or barbell for today’s workout. If you are using a dumbbell or kettlebell you may want to bump the number up a bit to make things a little more equal between the run, jumprope and lifting. If your weight is on the lighter side you could do anywhere between 15-20 snatch reps rather than 12 as written. The run can always be replaced by a bike or row if you have access to any of those options but son’t have a place to run. The run or whatever you replace it with should take around two minutes per round. If you can’t run, bike or row something like 30-40 bodyweight step ups or 15-20 burpees would be a good sub. If you have a jump rope handy check the notes above for how to scale the double under reps. If you don’t you can switch the double unders for 75 mountain climbers or 75 lateral hops. If five rounds looks daunting today you may want to consider cutting it down to 3 or 4 rounds instead. Your score today will be the time it takes you to complete all five rounds. See you on the leaderboard!

Workout of the Day
One round of Tabata for each the following

toe-to-bar
air squats
push press
hang power cleans

1 minute rest between each station

We’ve got a lot of skills on the menu today. We’ll be working our way through several tabata’s with one minute of rest between each. You’ll start with at the pull-up bar with eight rounds of twenty seconds of work and ten seconds of rest. If you’re not quite able to get your toes to the bar yet while keeping the kipping cadence you can work on getting your knees to your chest or even just choosing a height for your toes that you can repeat for multiple reps. V-ups or medicine ball sit-ups are great subs if you don’t want to hang from the bar for any reason. After the toes to bar you’ll move on to air squats for a full tabata and then on to your barbell for eight rounds of push press and then eight rounds of hang power cleans. You’ll be using the same bar for the push press and hang power cleans so make sure that you can complete multiple reps in a row of both movements when you are under fatigue. You will want to work for at least 10-15 seconds of each work period if possible. At the end of the workout your score will be all the reps you completed of toes to bar, squats, push press and hang power cleans.

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 using a dumbbell or kettlebell for the hang power cleans and push press you can do alternating hang power cleans with your weight and then break things up as evenly as possible for the push press. If you don’t have a place for toes to bar you can do v-ups, regular sit-ups or weighted sit-ups. A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. You’ll complete a full tabata of each movement and one minute of rest at the end of each. At the end of the workout your score will be all the reps you completed of toes to bar, squats, push press and hang power cleans. See you on the leaderboard!

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

Spend ten minutes working up to a heavy single squat clean with a pause at the knees. The pause is meant to force control and good positioning as you pull from the floor as well as making the explosiveness from your hips even more important. You may find that you can’t lift as much with the pause involved but it’s great technique work!

Workout of the Day
AMRAP in 10 minutes
7 kettlebell swings
4 squat cleans

Lighten your barbell after today’s skill work for more squat cleans in the workout. Choose a weight here that feels manageable for quick singles or small sets. Singles will likely be the smartest way to go during the workout since they are being paired with kettlebell swings. The kettlebell swings should be unbroken throughout the whole workout so make sure to choose a weight that makes this possible! Finding a good pace and moving well will pay off in a workout like this!

standard: 115/85 lb, 24/16 kg
rx: 135/95 lb, 28/20 kg
sport: 155/105 lb, 32/24 kg
overachiever: 185/125 lb, 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the swings and a barbell, dumbbell or kettlebell for the squat cleans. If you’re using a dumbbell or kettlebell for the squat cleans you can hold your weight with both hands, standing in a squat stance and tapping your weight between your feet before catching it in a squat in a goblet position. If your weight is light you may want to bump the reps up here to 6 or 8 so that you don’t feel like you are getting back to the swings too quickly. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
Tabata kipping pull-ups

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on the kipping skill on it’s own feel free to complete a set of swings every twenty seconds rather than any pull-ups.

Workout of the Day
5 rounds with one minute one each station
push-ups
jumping alternating lunges
sit-ups
rest

We’re taking a break from the barbell today and tackling an all bodyweight workout. You’ll just need an ab mat for the sit-ups and that’s it! You’ll have five rounds of one minute at each station to work your way through as many reps as possible of push-ups, jumping lunges and sit-ups. You’ll get one minute of rest at the end of each round. As always focus on quality over quantity when it comes to push-ups. You want to feel like your whole body is moving up and down as one unit, tapping your torso to the ground and pressing all the way out at the top. Grab a box if needed to make things a little easier than strict push-ups from your toes or push-ups from your knees are also a great option. If jumping lunges are a struggle give normal walking lunges a try instead. Your score today will be total reps at the end of twenty minutes.

standard: box push-ups, walking lunges
rx: strict push-ups, jumping lunges
sport: strict HSPU, jumping lunges
overachiever: strict HSPU w/vest, jumping lunges w/vest, sit-ups w/vest

CFD at home:
Today’s workout can be done as written and you won’t need any equipment for it! Check out the notes above for scaling options! See you on the leaderboard!

Skill
EMOM for 10 minutes
[odd] 40s double unders
[even] 20s handstand hold

You’ll need a jumprope and a spot to hold a handstand for today’s skill work. In the odd minutes you’ll spend forty seconds working on double unders. if you still struggle with these you can think of it as skill work. Do your best to get a few good attempts in along with some relaxed singles. If you are comfortable with double unders try to get as many reps as you can in during each work period. The handstand hold will be in the opposite minute and can be up against a wall, out in free space or even just give one wall walk a try if you’re not quite ready to kick up in to a handstand hold.

Workout of the Day
AMRAP in 12 minutes
15 front squats
10 burpees
5 strict press

You’ll just need a barbell for today’s workout. Make sure to choose your weight today based on the strict press. Start with something there that will allow for five unbroken reps. This will mean that your front squats will be somewhat light which will definitely not be a bad thing as you make your way through this workout 🙂 Your score 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 have a kettlebell or dumbbell you can do goblet squats instead of front squats and then switch arms each round for the strict press to keep things as even as possible. The burpees will be in place. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
3 hang power cleans

You’ll have ten chances to complete three hang power cleans in a row every minute on the minute. Spend some time practicing cycling the barbell here before things get too heavy. Being able to move smoothly between reps will pay off when it comes to getting some weight on your bar. Give hook grip a try from the start as that will give you the strongest grip to pull from. Even though we aren’t squat cleaning you’ll still want to make sure you are dropping under the bar and landing with your hips back, chest upright and elbows high.

Workout of the Day
AMRAP in 10 minutes
one arm alternating dumbbell snatch*

*6 box jumps EMOM

Your goal for today’s workout will be to complete as many alternating dumbbell snatches as possible in ten minutes. However, each minute will start with six box jumps. Once you finish those reps you can make your way to your dumbbell and get started working away on reps there. You’ll continue in this way nine more times until you’ve done ten sets of box jumps and however many snatches you can manage to complete. Choose a box that you can jump to somewhat easily when you are fatigued. You’ll want to guarantee at least thirty seconds of work with your dumbbell in every minute so find a shorter box if needed or plan on doing step ups if needed. Your score for today will be your total dumbbell snatch reps.

standard: 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 can use either weight for the snatches in today’s workout. If you don’t have a box for the box jumps you can either find something that would work for step ups, find something to jump over rather than on to or choose to do six broad jumps instead. You’ll complete your six reps of whatever you choose at the start of each minute and then move on to complete as many snatches as you can during the remaining time of each minute. Your score for today will be your total dumbbell or kettlebell snatch reps. See you on the leaderboard!

Workout of the Day
EMOM for 21 minutes
(1’s) straight set of pull-ups
(2’s) 3 TnG power cleans
(3’s) 3 push jerks

We’re keeping the pace slower again today due to the smoke and spending more time on some skills! We’ll be on a twenty one minute EMOM clock today switching between three different skills. On the first minutes you can choose between a straight set of either strict or kipping pull-ups using a band if needed. In the second minute you will perform a short set of three TnG cleans. In the third minute power clean your weight and knock out three push jerks. Plan to start at a manageable load for the lifting and add weight as you go if things are feeling good. You can also choose one weight that is a bit heavier than you might use in a workout and carry that across for all seven sets. Your score for today will be your total reps of pull-ups and your max load for the two lifting pieces.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell for the lifting portion of the EMOM you may want to bump the numbers up to account for using a lighter weight than you might if you had a barbell in your hands. Somewhere between 8-12 reps of alternating power cleans would be good and then 4-6 push jerks on each arm in the minute for the push jerks. If you have a spot for pull-ups or ring rows you can use it for the pull-up portion of this workout. If you don’t you can switch that minute out for a straight set of bench dips, plank drags, bent over rows or strict push ups (only if you missed Saturday). Whatever you choose for today make sure that you have some amount of recovery time in each minute. Your score will be your total reps for the pull-up skill or whatever movement you replace it with and your total reps of both the cleans and jerks. See you on the leaderboard!

Workout of the Day
EMOM for 20 minutes
[odd] straight set of SHSPU, strict push-ups or strict double dumbbell press
[even] 1 squat clean + 2 front squats

We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between two different skills. On the odd minutes you can choose between a straight set of either strict handstand push-ups, strict push-ups or strict press with two dumbbells. If there are enough barbells for you to have two, the strict press could also be done with a separate barbell from the squat clean. Choose whichever skill you want to work on today for these minutes and complete one unbroken set each time. For the even minutes you will complete one squat clean and two front squats. Plan to start at a manageable weight and add weight as you go if things are feeling good. You can also choose one weight that is a bit heavier than you might use in a workout and carry that across for all ten sets. Your score for today will be your total reps from the pressing work and your heaviest weight for the lift.

CFD at home:
For today’s workout you’ll need a barbell, kettlebell or dumbbell. For the odd minutes of the workout you can choose between a straight set of strict handstand push-ups, push ups or a strict press. If you have a dumbbell or kettlebell for the strict press you can split the work up by alternating arms every other minute. Try to do the same amount of work with each arm if you can. If you are without a barbell at home we’ll switch up the even minute work just a bit. Rather than doing a squat clean, hold the weight in a goblet position and complete 8-12 goblet squats. Choose a number that feels challenging but repeatable here. If you want to leave the weight out of the workout today you could also choose to do 15-20 jumping squats instead of goblet squats. Whatever skill you choose make sure you have some recovery time in each minute. Your score will be the total number of reps you complete of each movement at the end of the twenty minutes. See you on the leaderboard!

Workout of the Day
EMOM for 20 minutes
[odd] straight set of SHSPU, strict push-ups or strict dumbbell press
[even] 1 squat clean + 2 front squats

We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between two different skills. On the odd minutes you can choose between a straight set of either strict handstand push-ups, strict push-ups or strict press with two dumbbells. If there are enough barbells for you to have two, the strict press could also be done with a separate barbell from the squat clean. Choose whichever skill you want to work on today for these minutes and complete one unbroken set each time. For the even minutes you will complete one squat clean and two front squats. Plan to start at a manageable weight and add weight as you go if things are feeling good. You can also choose one weight that is a bit heavier than you might use in a workout and carry that across for all ten sets. Your score for today will be your total reps from the pressing work and your heaviest weight for the lift.

CFD at home:
For today’s workout you’ll need a barbell, kettlebell or dumbbell. For the odd minutes of the workout you can choose between a straight set of strict handstand push-ups, push ups or a strict press. If you have a dumbbell or kettlebell for the strict press you can split the work up by alternating arms every other minute. Try to do the same amount of work with each arm if you can. If you are without a barbell at home we’ll switch up the even minute work just a bit. Rather than doing a squat clean, hold the weight in a goblet position and complete 8-12 goblet squats. Choose a number that feels challenging but repeatable here. If you want to leave the weight out of the workout today you could also choose to do 15-20 jumping squats instead of goblet squats. Whatever skill you choose make sure you have some recovery time in each minute. Your score will be the total number of reps you complete of each movement at the end of the twenty minutes. See you on the leaderboard!

Skill
Tabata Row or Bike for Calories

It’s your choice of a rower or bike today and you’ll be using it for the both the skill work and the workout! We’ll start out with some sprints on your machine of choice using the tabata clock. The goal here will be to push the pace during that twenty seconds of work and do your best to recover during the rest. Your score here will be total cals completed after eight rounds of work.

Workout of the Day
with a clock set for 20 minutes
2k row or 5k bike
then
500m uneven farmer carry
then
max meters on rower or bike

Your pace in the workout will be much different than the skill work. Unlike the tabata this will be all about finding a sustainable long term pace. You’ll start the workout with either 2,000 meters on the rower or 5,000 meters on the bike. Once you’re done there grab two weights of your choice and carry them all the way around the building. You will leave out one of the roll up doors in the same direction as the 400 meter track, make your way all the way around the building until you make it back to the same doors you left through. For the farmers carry the weights are up to you. Choosing something that you could carry at least 100 or so meters at a time without putting them down would be a good choice. Once you’re back from the farmers carry you’ll hop back on your bike or rower and complete as many meters as you can in the time remaining on the twenty minute clock! Your score today will be total meters so decide on your pace depending on how much time you have left when you return to the gym and finish strong!