Category: Workout of the Day

Workout of the Day
AMRAP in 30 minutes
500M Run
40 alternating dumbbell cleans
30 weighted sit-ups w/dumbbell

Prepare yourself for a long workout today and start out a pace that feels sustainable for thirty minutes. The five hundred meter run is a big loop all the way around the building starting and ending at the roll up doors. You’ll be using your dumbbell for the next two movements so make sure to choose wisely. You’ll start with a large set of alternating dumbbell power cleans before moving on to some weighted sit-ups. These can be a little tricky if you’ve never done them before so definitely give them a try with the weight you are planning to use before the workout starts! Your score at the end of the thirty minutes will be total rounds plus 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 won’t need to adjust anything on the cleans and sit-ups but if you don’t have a place to run or a rower or bike to replace the run with you will want to choose something like 100-150 double or single unders, 20-30 broad jumps or 30-40 bodyweight step ups. A movement that is simple and that takes about 2:30-3:00 is a great replacement for the run in this situation. Your score at the end of the thirty minutes will be total rounds plus extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
30 burpees
20 pull-ups
500m row or 1k bike or 400m run

We’ve got a twenty minute AMRAP today with burpees, pull-ups and then your choice of rowing, biking or running. Set up your rower or bike in your space in the gym or outside. Because the pull-up sets are large you won’t need to worry about keeping yourself close to the pull-up bars. You can plan to use the time it takes you to get to the bar as a bit of a rest and don’t forget to put your mask on if you are further inside the gym for pull-ups or if you are getting closer to people than usual. Pull-ups can be scaled by using a band or grabbing a set of rings for ring rows. If thirty burpees looks too daunting consider dropping the number to something like 20 or 25. Your score at the end of the twenty minutes will be total rounds plus extra reps.

CFD at home:
If you’re doing this workout at home today you’ll need to make some adjustments. Luckily the burpees won’t need to be changed:) If you don’t have a space for pull-ups you can choose to switch those reps out for push-ups, handstand push-ups or bent over rows with your dumbbell or kettlebell. If you can’t run, row or bike you will want to choose a fairly basic movement that takes roughly two minutes. Something like 50-100 double or single unders or 20-30 unweighted or weighted step ups would be good options. Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
Every 5 minutes for 4 rounds
400m run
75 double unders
then
max reps overhead squats

You’ll have four, five minute windows to work today. There is no scheduled rest between each five minute interval so it will be up to you to decide how you budget your time. Each interval will start with a four hundred meter run and 75 double unders before moving to your barbell to complete as many overhead squats as possible in the time remaining. Spend some time going over each part of today’s workout before the workout starts to decide if there is any area that may need to be scaled. The run distance and double under volume can be adjusted as well as the overhead squat if that movement is a bit too challenging. Talk to your coach to figure out the best option for you!

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Skill
EMOM for 10 minutes
:30s strict pull-ups

You’ll have ten attempts to work through as many strict pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will have you working for thirty seconds and resting for thirty seconds. Use a band if you need to or a set of rings for ring rows are always a good idea! Keep track of your reps for one big number at the end!

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

*EMOM 5 deadlifts

Lots of deadlifts and thrusters coming your way in the workout today. You should be able to complete each set of 5 deadlifts unbroken for ALL TEN ROUNDS. Focus on perfect form during each set with your shoulders back and a strong back position. Don’t get lazy as you get tired, your back will not thank you tomorrow if you do! After each set of five deadlifts you will make your way to your dumbbell for as many reps as possible of one arm dumbbell thrusters. You can switch arms whenever you want but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed.

standard: 35/20 lb, 135/95 lb
rx: 50/35 lb, 185/135 lb
sport: 55/40 lb, 225/155 lb
overachiever: 65/50 lb, 275/185 lb

CFD at home:
Today’s workout can be done with a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell. If you only have a dumbbell or kettlebell you will want to adjust your deadlift position to a wider sumo stance with the weight hanging down and tapping the ground between your feet. You can also choose to bump the deadlift reps up a bit since the weight you will be using will be much lighter than what you might load a barbell to. Completing 7 or 8 sumo deadlift reps would be a good choice rather than only 5 in each round. You can switch arms whenever you want during the thrusters but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed. See you on the leaderboard!

Workout of the Day
EMOM for 10 minutes
1 squat clean + front squat

Today’s skill work has us completing two lifts every minute on the minute for ten minutes. You’ll start with a squat clean followed by a front squat to finish things off. Do your best to get both lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
AMRAP in 10 minutes
21 sit-ups
6 clean & jerks

You’ll need an ab mat and a medium weight barbell for today’s workout. The clean and jerks can be done in quick singles or small sets. Make sure to choose a weight you are comfortable with and can control rep to rep since there may be people near you doing sit-ups while you are working through the clean and jerks. Practicing dropping the bar under control for a few reps would be a good idea before the workout starts! Your score today will be total rounds plus any extra reps at the end of ten minutes.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will want to alternate hands for each rep and also bump the rep count up a bit. Depending on the weight you have completing 12 clean and jerk reps could work better than 6. If you have something that is particularly light you may want to bump it up to something more like 18 or even 20. Your score today will be total rounds plus any extra reps at the end of ten minutes. See you on the leaderboard!

Workout of the Day
12x45s
2 strict press or straight set of strict HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 2 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go.

Workout of the Day
AMRAP in 20 minutes
200m run
21 push ups
12 kettlebell swings

You’ll just need a kettlebell for this fairly simple twenty minute triplet. The sticking point for most will be the push-ups. Work through these in quick small sets and hold yourself to a high standard to keep this movement strict. You can work from your knees, toes or with your hands on a box. Make sure to move through the full range of motion by making quick contact with the floor and pressing to full lockout at the top of each rep. A workout like this would be a great time to bump the kettlebell weight up a bit if that’s something you’ve been thinking of doing. Use the run as a bit of recovery so that you are ready for the next set of push-ups when you get back into the gym. Your score today will be total rounds plus any extra reps.

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

CFD at home:
If you have a kettlebell at home you can use it today. If you only have a dumbbell you can either use it for swings or switch the movement up for alternating hang cleans or hang snatches in their place. The only other thing to adjust will be the run if you don’t have a good place for this. You could choose two options here. One would be to cut the run and leave the swings and push-ups as is but decrease the AMRAP to 10 minutes instead of 20. If you want to keep the twenty minutes on the clock you’ll want to replace the run with something else. Any simple movement that would take about one minute would be a good option: 40-50 double or single unders, 12-15 broad jumps or 50 lateral hops would all be good options in place of the 200 meter run. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
4 rounds of the following (24 minutes total)

AMRAP in 2 minutes of
10 box jumps + 6 power snatch
1 minute of rest
AMRAP in 2 minutes of
10 box jumps + 6 front rack walking lunge steps
1 minute of rest

You’ll need a box and a barbell for today’s workout. You’ll be using your barbell for two different movements: power snatches and front rack walking lunges. Make sure you choose a weight that is usable for both of these. You’ll want to be able to hang on to the bar for each set of six unbroken when the workout starts for both the lunges and the snatches. Spend some time before the workout starts practicing touch and go power snatches and make sure to give a set of 6 lunges in a row a try as well. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps.

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

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You will also need something to use for the box jumps. You can choose to either find something to use for step ups and switch the box jumps out or find something to jump over for the box jumps. Something like a small packing box, a cooler or a bench would work here. You’ll be working through four rounds of both two minute AMRAP’s with one minute of rest between each. The goal should be to go fast during each two minute work period and then do your best to recover during each one minute rest period. Your score at the end of the workout will be all your completed rounds plus all extra reps. See you on the leaderboard!

Skill
14x45s
7 air squats
+ straight set of kipping toe-to-bar

Today’s skill work will fly by so make sure to plan for a quick transition from the air squats to the bar for your toes to bar reps. Toes to bar can always be scaled by decreasing the height of your toes in the front part of your swing or practicing knees to chest or even just a kipping swing! Find a variation that gets you some good kipping cadence practice while also working on strength. If kipping isn’t your thing try strict knees to chest or toes to bar! If you are close to other athletes or further inside the gym make sure to keep your mask on for the skill work today.

Workout of the Day
AMRAP in 12 minutes
1 power clean
1 hang power clean
1 front squat
6 lateral burpees

You’ll just need a barbell for today’s workout. The weight on your bar does not have to be light today but you should be able to complete at least the hang power clean and the front squat without putting the bar down. You can complete the first power clean as either a single or linked together with the hang power clean as well before hanging on to the bar for the front squat. The 6 burpees will be there to break up the bar work so find a pace there that feels manageable and doesn’t tax you too much for the next round. The scale this workout skip the lateral jump over the barbell and keep the weight light. Do your best to keep moving and rack up those rounds!

standard: 115/85 lb
rx: 155/105 lb
sport: 165/115 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will want to adjust the reps a bit from what is written for the workout. Just doing two reps of each weighted movement would be great for anyone with a medium to heavy weight at home. If you have a particularly light dumbbell or kettlebell you may want to complete 4 reps of each movement or even something like 2 alternating power cleans, 2 alternating hang power cleans and then 4 front squats would make sense! The burpees should be there to break up the work with your weight so you don’t want to feel like you’re getting to the burpees too quickly in each round. If you want to leave the weight out of the workout completely try a twelve minute AMRAP of 2 broad jumps, 4 air squats and 6 burpees! Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
3 rounds for time
400m run
50 weighted step overs

Today’s workout is a three round couplet with short runs and a high volume of weighted step overs. We have a total of one-hundred and fifty step overs which shouldn’t be taken lightly. Use a weight you are comfortable holding on to for very large sets and a box height you are comfortable with as well. If you find yourself needing to rest for long periods of time between sets you may have gone too heavy. To scale this workout you can leave the weight out of the steps ups, cut the run distance and the step up volume in each round or leave the numbers as is and cut one full round off. Your score for this workout will be the total time it takes you to complete three rounds.

standard: 35/20 lb, 20/16″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
You’ll need something to step up on to, a dumbbell or a kettlebell and a place to run today. If you don’t have a surface to use for step ups you can switch that movement to weighted or unweighted lunges. Feel free to leave your weight out of the workout completely today if you prefer! If you can’t run for any reason switch the 400m runs out for another movement that will take about 90 seconds to two minutes. Something like 20 burpees, 30 broad jumps,100 double unders or 150 mountain climbers would all be great options. Your score for this workout will be the total time it takes you to complete all three rounds. See you on the leaderboard!

Workout of the Day
3 rounds of 5 minutes on 2 minutes off

50 wall ball shots
then
max reps of alternating dumbbell power cleans

You’ll need a medicine ball and a dumbbell for today’s workout. You’ll have three chances to first make your way through a LARGE set of wall ball shots and then move onto completing as many reps as possible of alternating dumbbell power cleans. To scale this workout you will want to consider the 50 wall balls that come before the dumbbell cleans. You will want to make sure you can get through these reps with time to spare with the dumbbell. If you are worried about the total volume of the wall balls you can adjust the number to something that seems more do able for three rounds. Your score for this workout will be the total dumbbell power cleans you complete at the end of the 3 rounds.

standard: 14/10 lb, 35/20 lb
rx: 20/14 lb, 50/35 lb
sport: 20/14 lb, 50/35 lb
overachiever: 20/14 lb, 50/35 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the power cleans. If you have a medicine ball you will need it today and if not you can use your dumbbell or kettlebell or no weight for the 50 buy in reps. Without a medicine ball you can choose between 50 thrusters at the start of each work period, 50 goblet squats or 50 jumping squats with no weight. After your squat reps you’ll work through as many reps as possible of either dumbbell or kettlebell power cleans alternating hands for every rep. Your score for this workout will be the total dumbbell power cleans you complete at the end of the 3 rounds. See you on the leaderboard!