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
for time
21-18-15-12-9-6-3
deadlift
box jumps

We’ve got a classic combo on the menu today. You’ll want a manageable weight on your barbell for this deadlift box jump workout. Plan to choose a weight that will allow you to start with ten unbroken reps or more during the round of twenty one. If at any point you are doing singles you have gone too heavy. Find a box height that you feel comfortable jumping to or scale to step ups if needed. A large amount of this workout happens in the first three rounds so do your best to keep moving through the larger sets and pick up the pace as you get to the end. To scale this workout pick a lighter deadlift weight and a lower box height. You can also decrease the total volume by starting at the round of 18 or 15 rather than 21. Your score today will be the time it takes you to complete all the work.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb
overachiever: 275/185 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a kettlebell or dumbbell you’ll want to do more of a sumo style deadlift with a wider foot stance and tapping the weight between your feet for each rep. If you don’t have a box to jump to you can either find s surface to use for step ups or find something you could jump over for each rep. You can jump over your dumbbell or kettlebell or find something a little bigger like a packing box or cooler. Broad jumps are always an option as well. Depending on the weight of your dumbbell you also may want to adjust the deadlift rep scheme. Something like 35-30-25-20-15-10-5 would work for a light dumbbell or kettlebell and then you can keep the jumping reps the same.Your score today will be the time it takes you to complete all the work. See you on the leaderboard!

Workout of the Day
5 rounds of 4 minutes on 1 minute off
400m run
then
max reps kettlebell swings

You’ll have five chances today to rack up as many kettlebell swings as possible. Each four minute work period will start with a 400 meter run before making your way to your kettlebell and you’ll get one minute of rest after each round. You’ll want to get the run done in under three minutes every round so if you feel like this might not happen for you feel free to adjust the run distance a bit to allow for more time at your kettlebell. Your score today will be the total kettlebell swings you complete after five rounds.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you have a dumbbell and aren’t a fan of dumbbell swings you can definitely switch the swings out for alternating hang cleans. If you don’t have a place for the run you can complete either 30-40 unweighted step ups or 100-150 mountain climbers. Whatever you choose make sure it takes around two minutes to complete. Your score today will be the total kettlebell or dumbbell swings (or dumbbell hang cleans) you complete after five rounds.

Skill
EMOM for 10 minutes
1 slow pull squat clean

Spend ten minutes working on the slow pull squat clean. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. If you are struggling with dropping under the bar feel free to catch the bar in a power position before slowly riding it down into the squat.

CFD at home skill sub:
EMOM for 10 minutes
:10s goblet squats + :20s hold in bottom of squat holding DB/KB

Workout of the Day
AMRAP in 10 minutes
7 lateral burpees
4 squat cleans

Drop some weight off your bar after today’s skill work. We’ll be working for ten minutes through as many rounds as possible of seven lateral burpees over the bar and four squat cleans. Choose a weight for the squat clean that feels manageable for singles with a quick break between each rep. You do not have to link these reps together. Each burpee will end with a lateral hop over the bar. If you need to scale this movement you can step over the bar instead or do your burpees in place without the lateral hop. Your score today will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/135 lb
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you may want to bump the reps up a bit from 4 to something like 6, 8 or even 10. Try to choose a number that makes the effort of the burpees match the effort of the squat cleans. You can hold your dumbbell or kettlebell with both hands and complete these reps more like a medicine ball clean or alternate each hand for the squat cleans. You can choose to hop over your dumbbell or kettlebell after each burpee rep or just stay in place and do regular burpees. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
10×30 seconds
straight set of kipping pull-ups

You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. 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 thirty seconds rather than any pull-ups.

Workout of the Day
AMRAP in 15 minutes …
10-20-30-40-50
double unders
sit-ups
alternating dumbbell snatch

You’ll need a jump rope, an ab-mat and a dumbbell today. The workout will start with a small set of double unders, sit-ups and then alternating dumbbell snatches. You’ll work your way through these three movements adding ten reps to each movement in every round. Scaling this workout will most likely come into play when it comes to double unders. If you are still working on this skill you can choose a rep scheme that works for you. Something like 5-10-15… or 2-4-6-8… would be a great option rather than 10-20-30-40 etc. Singles always work as well but make sure you’re sprinkling in a couple double under attempts here and there as you go. Choose a dumbbell that you are comfortable with so you can make your way through those reps at a decent rate. Your score for today will be the last round you complete of all three movements plus any extra reps in the next round.

standard: 35/20 lb, single unders
rx: 50/35 lb, speed rope
sport: 65/45 lb, drag rope
overachiever: 75/55 lb, drag rope

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the snatches. If you don’t have a jump rope you can switch the double under reps out for mountain climbers or lateral hops. Check out the notes above for scaling ideas when it comes to double under volume. Singles always work as well but make sure you’re sprinkling in a couple double under attempts here and there as you go. Your score for today will be the last round you complete of all three movements plus any extra reps in the next round. See you on the leaderboard!

Skill
8×45 seconds
1 power clean with pause below the knees

We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for eight sets working up to a heavy power clean with a pause below the knees. Control the bar as you pull it from the floor before taking a quick pause before the bar passes your knees. During the pause the bar should be up against your shins with your shoulders back and chest up. After the pause continue your pull as you normally would to complete the power clean. This skill will really force you to focus on a powerful hip drive, fast elbows and a drop under the bar into a partial squat or “power position”.

CFD at home skill sub:
8x45s
straight set of pistol squats
(alternate legs every round)
*Scale as needed to a difficulty level that works for you
One legged step ups or unweighted bulgarian split squats could work too!

Workout of the Day
AMRAP in 20 minutes
5 hang power cleans
10 push-ups
15 air squats

This workout might look familiar if you’ve ever done the named workout “Cindy” before. Rather than sets of 5 pull-ups though we’ll be swapping them out for 5 moderate weight hang power cleans. A workout like this will end with a high round count so do your best to settle in to a good pace so that you can keep moving continuously throughout the twenty minutes. Choose a weight for your barbell that will allow you to complete the 5 power clean reps unbroken throughout most or all of the workout. Even though the goal is always to move fast, make sure that you don’t sacrifice the quality of your push-up and squat reps. Lead with your chest on the push-ups and tap the ground before pressing all the way out at the top of every rep. Make sure to keep your chest up while you squat and focus on full depth reps and standing tall to complete each squat. Your score today will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb, strict hspu
overachiever: 185/125 lb, strict hspu

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell and kettlebell you can either keep the rep scheme as is and just move a little quicker through the workout or bump up the reps to either 6 or 8 every round to spend a little more time working through the hang power cleans. Even though the goal is always to move fast, make sure that you don’t sacrifice the quality of your push-up and squat reps. Lead with your chest on the push-ups and tap the ground before pressing all the way out at the top of every rep. Make sure to keep your chest up while you squat and focus on full depth reps and standing tall to complete each squat. Your score today will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
7 rounds of 2 minutes on 1 minute off
10 goblet lunges
14 kettlebell swings

max reps burpees

This workout will look familiar to those of you who showed up to Saturday’s workout. You’ll only need a kettlebell to get today’s workout done. You’ll have seven attempts at two minute rounds that will start out with 10 goblet lunges and 14 kettlebell swings. Once you have finished the prescribed work you’ll have the rest of the two minutes to work through as many burpee over reps as possible. Choose a kettlebell that you are pretty comfortable with so that you can complete the ten lunges unbroken as well as the kettlebell swings with a short rest between when the workout starts. A good goal would be to finish the kettlebell work in under one minute which would leave you about one minute to work on your burpees. Your score for today will your total burpee reps at the end of seven rounds.

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

Workout of the Day
7 rounds of 2 minutes on 1 minute off
10 goblet squats
14 alternating dumbbell power clean & jerks

max reps box jumps overs

You’ll need a dumbbell and a box for today’s interval style workout. You’ll have seven attempts at two minute rounds that will start out with 10 goblet squats and 14 alternating clean and jerks with your dumbbell. Once you have finished the prescribed work you’ll have the rest of the two minutes to work through as many box jump over reps as possible. Choose a dumbbell that you are pretty comfortable with so that you can complete the ten squats unbroken as well as the clean and jerks with a short rest between. A good goal would be to finish the dumbbell work in under one minute which would leave you about one minute to work at your box. Your score for today will your total box jump over reps at the end of seven rounds.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a box or something to use for the box jump over reps you can either do broad jumps, step ups (weighted or unweighted) or find something that you can jump all the way over for each rep like a small bench, packing box or cooler. Your score will be the total box jumps or jumping reps you complete after seven rounds of two minutes on and one minute off. 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. You’re welcome to do sets of more than or less than three depending on where you are at with pull-ups.

CFD at home. skill sub:
accumulate 2 minutes in a hollow hold or hollow rock
rest 1 minute
accumulate 3 minutes in an arch hold

Workout of the Day
AMRAP in 12 minutes
12 step ups w /medicine ball
21 sit-ups w/ medicine ball

Grab a medicine ball, an ab mat and a box for today’s twelve minute AMRAP. In a straight forward workout like this you’ll want to settle in to a sustainable pace so that you can keep moving throughout the whole twelve minutes. To scale this workout you can leave the weight out of both movements! Your score for today will be total rounds plus extra reps.

standard: 12/8 lb
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″
overachiever: 30/20 lb, 24/20″

CFD at home:
If you have a medicine ball at home you can use it today! If not this workout could be done with a light dumbbell or kettlebell. You can hold the weight at your chest for sit-ups and hold it however you want for the step-ups. If you have a weight that is heavy you might want to leave the weight out of the workout for today for one or both movements. If you don’t have a spot for step ups switch those reps out for lunge steps. Your score for today will be total rounds plus extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
2 TnG power snatch

Today we’re working on touch and go snatch reps. Work up in weight over ten minutes until you get to a heavy double touch and go set. Touch and go reps require a lot of control on the way back down into the next rep. Practice with lighter weights or an empty bar before the EMOM starts so that you can stick with solid touch and go technique as the bar gets heavier.

CFD at home skill sub:
EMOM for 10 minutes
20-30s of bulgarian split squats holding a DB or KB or w/no weight
Alternate legs every round

Workout of the Day
AMRAP in 12 minutes
6 power snatch
6 push-ups

Drop some weight off your bar after the skill work to find a light power snatch weight for today’s workout. You should be able to complete all six power snatch reps unbroken through your first several rounds. If at any point you are doing singles you have definitely gone too heavy. 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. 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 that is on the lighter side you could definitely bump the reps up to 8, 10 or 12 every round so that you aren’t ending up back at the push-ups too quickly. Push-ups can be scaled to knees or hands on a box if needed but do your best to keep them strict and full range of motion! Your score for today will be total rounds plus any extra reps. See you on the leaderboard!

Skill
10×1 wall walks

Spend some time practicing wall walks today. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you walk yourself up into a handstand with your belly facing the wall and then a controlled walk down to your start position. You can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical. If you are comfortable with wall walks and want to bump up the difficulty you can try doing 2-3 wall walks in a row with rest between each set or on an EMOM timer.

CFD at home skill sub:
If you did the wall walks on Monday you can switch these up for either a handstand kick up against a wall with a short hold or 10 rounds of :30 seconds in a plank hold and :30 seconds of rest.

Workout of the Day
AMRAP in 15 minutes
40 double unders
3 power cleans
2 front squats
1 push jerk

Today is your chance to throw some heavier weight around:) Each round will start with a set of double unders before moving on to a lifting complex of three power cleans, two front squats and one push jerk. The power cleans should be singles but plan for a weight that allows you to complete both front squats in a row after your third power clean and then ideally go right into the push jerk. Double unders can always be scaled first by volume and last by switching to singles with either a speed rope or a drag rope. If you’re choosing singles today try to commit to at least one double under attempt in each round. Your score today will be total rounds plus extra reps.

standard: 135/95 lb
rx: 185/125 lb
sport: 205/135 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 the way you make your way through this workout will be a bit different. Rather than work through just one round of the 3-2-1 lifting complex, you will do two rounds of it, one time using your right arm and then one time using your left arm. So you will start with your double under set, move on to 3 power cleans with your right arm, 2 squats holding the weight at your shoulder and then one push jerk with your right arm. Repeat that same rep scheme with your left arm before moving back to your jump rope for the next round. Double unders can always be scaled first by volume and last by switching to singles. If you’re choosing singles today try to commit to at least one double under attempt in each round. Lateral hops or mountain climbers are always an option if you don’t have a jump rope at home. Your score today will be total rounds plus extra reps at the end of 15 minutes. See you on the leaderboard!