Category: Workout of the Day

Workout of the Day
AMRAP in 7 minutes
Burpee pull-ups
1 minute rest
AMRAP in 7 minutes
clean & jerks
1 minute rest
AMRAP in 7 minutes
21 Double Unders
15 Sit Ups

Get ready for some fun today! We’ve got three separate seven minute AMRAP’s today with one minute of rest between each one. The order you work through the AMRAP’s doesn’t really matter so if classes are big we will split into three groups to ensure there is plenty of room on the pull-up bars. An “rx’d” burpee pull-up will have you working with a pull-up bar that is about six inches out of your reach. You’ll do a burpee under the bar and then jump up to complete the rep with a chin over bar pull-up. You can scale this movement by bringing the bar closer to you either by raising the floor or just choosing a shorter bar. This way you will be able to utilize the jump to help get your chin over the bar. For the clean and jerk AMRAP load your bar to a weight that you can complete quick singles with or small sets. For the double under workout decrease the set size if needed or switch to singles with a drag rope. You will have three scores today that can go into sugarWOD as total reps. Every round of the double under sit-up workout is 36 reps so you can calc this out to get your total. Have fun! Happy Saturday!

standard: 115/85 lb, single unders
rx: 135/95 lb, double unders
sport: burpee bar muscle ups, 155/105 lb, drag rope double unders
overachiever: burpee bar muscle ups, 185/135 lb, drag rope double unders

CFD at home:
Today’s workout will be three separate seven minute AMRAP’s with one minute rest between each. If you don’t have a pull-up bar or set of rings today you can leave the pull-up portion out of the burpee pull-up AMRAP. Complete as many burpees as possible in seven minutes. For the clean and jerks you can use a dumbbell, kettlebell or barbell to complete as many clean and jerk reps as possible in seven minutes. Alternate hands every rep if you are using a dumbbell or kettlebell. The final AMRAP will be double unders and sit-ups. You can decrease the set size of the double unders if needed or switch to singles, mountain climbers or lateral hops! You will have three scores today that can go into sugarWOD as total reps. Every round of the double under sit-up workout is 36 reps so you can calc this out to get your total. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + split jerk
with pause in split jerk receiving position

We’re working on a power clean and split jerk today with a pause after you receive the jerk in the split position. This skill work will help to fix any issues you may have with sending the bar too far forward. Your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it. Once you have caught the bar in your split position hold the bar there for one to two seconds and then recover your feet by bringing your front foot back and then back foot forward.

Workout of the Day
for time
50-40-30-20-10
alternating dumbbell snatch
walking lunge steps (bodyweight)

All you need for this workout is a dumbbell! You’ll be using the dumbbell for the snatches only and the lunges will be just bodyweight. Do your best to use the lunge steps as a bit of recovery for your breathing and settle into a good pace here. You are welcome to step forward, backwards or walk around if you want to get the lunges done. Make sure you are fairly comfortable with the weight you choose for the snatches as the rep count is high today. You certainly don’t need to do any of the large sets unbroken but you will want to be able to maintain good sized sets throughout the workout. If you need to scale this workout consider starting on the round of 40 rather than 50 to drop the overall volume.

standard: 35/20 lb
rx: 50/35 lb
sport: 55/40 lb
overachiever: 65/45 lb

CFD at home:
You can do today’s workout with a dumbbell or kettlebell! Other than switching the equipment if you are working with a kettlebell this workout will be done just like anyone in the gym doing it. Focus on using your lower body to drive the dumbbell or kettlebell over your head in one smooth movement. You won’t be using any weight for the lunges so do your best to use the lunge steps as a bit of recovery for your breathing and settle into a good pace here. You are welcome to step forward, backwards or walk around if you want to get the lunges done. If you need to scale this workout consider starting on the round of 40 rather than 50 to drop the overall volume. See you on the leaderboard!

Workout of the Day
for time
1000m run
then
5 rounds
10 lateral or bar facing burpees
10 thrusters
then
1000m run

We’ve got some thrusters and burpees sandwiched between two longer runs today. This workout might look intimidating but don’t worry there are many ways to scale a workout like this! For the one thousand meter track you will head out around the building, once you get to the side walk you will turn left and head down to the corner of Cantrill and then head back in the same way you came. If the running looks intimidating feel free to cut the run distance by turning right instead of left for a run around the building. This will cut each run by about half. When you return from your first run you will get to work on five rounds of ten thrusters and ten burpees over your bar. Whether you are planning for bar facing or lateral burpees focus on a two footed jump and landing as you jump over your bar. The thrusters should be light so make sure to choose a weight that you can easily do ten thrusters in a row with when you are fresh. The thruster and burpee portion of this workout can also be scaled by choosing to do three rounds instead of five. Today’s workout is for time so whatever you choose do your best to keep moving!

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 dumbbell, kettlebell, barbell or with no weight! If you have a dumbbell or kettlebell you can choose to switch arms every round or halfway through each set of thrusters. A thruster will have you squatting with the weight at your shoulder and then sending the weight up all the way overhead as you stand up. Make sure to use the momentum of the squat to help with the press overhead. If you want to leave your weight out of it you can choose to do 15 jumping squats every round instead of the 10 thrusters! If you don’t have a good place to run you can replace the run with 3-4 minutes on a rower or bike, 40 bodyweight step ups on a box or bench or 100-150 single or double unders. If you choose to run find a distance at home that will take you 3-4 minutes. Have fun, keep moving and we’ll see you on the leaderboard!

Skill
Tabata Double Unders

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many double under reps as possible. The ten second rest period will fly by so plan accordingly. If you’re just starting out with this skill going for one or two reps during each twenty seconds will be a great goal. If you are an expert level double under-er grab a drag rope for a little extra spice!

Workout of the Day
AMRAP in 15 minutes
10 Box Jumps
7 Power Cleans
4 Power Snatch

Today’s workout will require a box and a barbell. We’ve got power cleans AND snatches in the same workout with the barbell today. Plan to choose your weight based on the snatches. All of your barbell reps can be singles, but you’ll want to make sure the weight isn’t too heavy to keep moving with the snatch reps as those are often much trickier than power clean reps. Box jumps can always be scaled to step ups if needed or find a shorter box that you feel comfortable jumping to.

standard: 95/65 lb, step ups
rx: 115/85 lb, 24/20″
sport: 135/95 lb, 24/20″
overachiever: 155/105 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you don’t have a box to jump to you can choose to either find a bench or chair to step up to or something to jump over. A cooler or packing box are great for something like this. Broad jumps always work in place of a box jump as well! If you’re working with a dumbbell or kettlebell you can alternate hands for every rep on the cleans and the snatches. Have fun, move fast and we’ll see you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat clean with pause in the bottom of front squat

We’re working on squat cleans today and adding a pause in the bottom of the squat. This will definitely make things harder so plan to work at lower weights than if you took the pause out. Focus on staying in an active squat while you pause rather than sinking too low into a relaxed squat with your elbows and chest upright and a strong midline.

Workout of the Day
AMRAP in 12 minutes
9 kettlebell swings
15 front squats

Get ready for some squats! Oh and a few kettlebell swings:) You’ll want to be smart with your weight choice for your barbell in a workout like this. Fifteen reps is a lot and will definitely add up over the twelve minutes so if you go too heavy you may end up feeling buried by the squats every round. Choose a weight that you can start the fifteen reps unbroken with. Break things up as needed as you go but try to make your breaks as brief as possible and keep moving!

standard: 24/16 kg, 75/55 lb
rx: 28/20kg, 95/65 lb
sport: 32/24 kg, 115/85 lb
overachiever: 40/32 kg, 135/95 lb

CFD at home:
For today’s workout you can use your dumbbell or kettlebell on the swings and a barbell, dumbbell or kettlebell for the squats. If you’re not a fan of dumbbell swings feel free to switch them out for alternating hang cleans with your dumbbell instead. The squats will be a goblet style squat if you are using a dumbbell or kettlebell. Have fun and keep moving as best you can! See you on the leaderboard!

Skill
EMOM for 10 minutes
1 squat snatch with pause below the knees

We’re squat snatching today with a pause as you pull from the floor and before you pass your knees. This is a great drill to focus on a controlled pull from the floor and it will also force you to really keep the bar in close as you aggressively open your hips to send the bar over your head. The overhead squat position can be very tricky so don’t worry if you’re not ready to be in the bottom of the squat position with weight over your head! This drill can absolutely be done with a power snatch instead of a squat snatch!

Workout of the Day
AMRAP in 10 minutes
3-6-9-12-15 …
push-up
deadlift

Load your bar up to a manageable deadlift weight for today’s workout. The rep count will build rather quickly so you’ll want to be sure you can maintain sets of deadlifts throughout the workout. 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! If you’re feeling ready feel free to give strict handstand push-ups a try instead of regular push-ups.

standard: 135/95 lb, knee push-ups
rx: 185/135 lb, push-ups
sport: 225/155 lb, strict HSPU
overachiever: 275/1185 lb, strict HSPU

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll be doing a sumo style deadlift with your feet slightly wider than a squat stance and tapping one end of the dumbbell or kettlebell on the ground between your feet. Focus on a flat back through every rep. Push-ups can be scaled working from your toes or knees or with your hands on a box or bench. Your score the last round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
12 overhead walking lunge steps *
9 goblet squats
6 push press *
*alternate arms each round

Get nice and comfortable with the dumbbell that you choose for today, you’ll be using it in every movement! The overhead lunge steps and push press will likely be the most difficult of the three movements. You’ll be switching which arm is doing the work in each round so this may change the weight you choose or how you break things up. If the overhead position doesn’t work for you feel free to bring it down to your chest for a goblet style lunge the same way you will be holding your weight for the squats.

standard: 35/20 lb
rx: 50/35 lb
sport: 55/40 lb
overachiever: 65/45 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You can do this workout just as it is written for those that are in the gym! Follow the scaling guidelines above depending on how your weight feels for the overhead lunges. If your weight is too heavy for push presses you can switch those to push jerks or push-ups.

Workout of the Day
1 mile run
150 wall ball shots

Many of you have done the workout known as “Karen” before which is 150 wall balls for time on its own. We figured we would spice things up a bit and add a mile run to start things off! Take off on the mile course down second street, almost all the way to the corner and then back into the gym. Once you’re back get working through 150 total reps until you’re done! To scale this workout you can cut back on the run distance and the wall ball total or just one or the other depending on which part looks more challenging for you. A 1k run and 100 wall ball shots would be a great workout if the original looks like a bit too much!

standard: 14/10 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

CFD at home:
Today’s workout is for time. If you don’t have a place to run you can replace the run with a bike or row if you have one of those at home or you could do unweighted step ups or jumprope singles or doubles or broad jumps. Choose a bike, run or row distance that would take anywhere between 7-10 minutes. For the other movements I would choose 120-150 unweight step ups, 200-300 single unders or double unders and 100 broad jumps. If you don’t have a medicine ball for the wall ball shots you can replace those with either really light thrusters with a dumbbell or kettlebell, goblet squats with your dumbbell or kettlebell or jumping squats without any weight. Happy Saturday and see you on the leaderboard!

Skill
EMOM for 10 Minutes
1 power clean + 2 push jerks

Spend ten minutes working up to a challenging power clean and two push jerks. Focus on a quick drop under the bar and a fast and aggressive punch out with your arms so that you aren’t doing any extra work with your upper body. Ideally the drop under and punch out should happen at the same time. Be sure to catch the bar with a soft knee to as you bring the bar down to your shoulders between reps to absorb some impact.

Workout of the Day
for time
10 rounds of
3 clean and jerks
3 bar-facing or lateral burpees

Get ready to move fast! Strip some weight off your bar from the skill work until you get to a weight that allows you to complete three clean and jerk reps unbroken when you are fresh. If you end up doing quick singles during the workout that is fine but it should feel light and fast from the start. You can decide to do bar facing burpees or lateral burpees depending on whether you are inside with a bit more space or on a platform with more limited space. To scale this workout either keep your barbell very light or cut the total rounds down to seven or eight.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 135/95 lb.
overachiever: 135/95 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell the only change you will make is to bump up the clean and jerk reps up from 3 to 4 in every round. That way you will always be doing the same amount of work with each arm. Your dumbbell or kettlebell will start from the floor every rep, bring it up to your shoulder first for the clean and then send it over head either with a push press or push jerk depending on how heavy or light your dumbbell or kettlebell is. The difference between a push press and push jerk is a slight drop under the weight for the push jerk to make your weight feel a bit lighter so if your weight is heavy definitely go with the push jerk. You can choose to do normal burpees in place or add a hop over your dumbbell or kettlebell after every rep. Today’s workout is for time! See you on the leaderboard!

Skill
Lunge kick to handstand

10×1 in your square or handstand walk if you have room. If wall space is free you can kick up to the wall. If you’re not ready to get upside down you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 10 minutes
7 box jumps
4 strict press

You’ll need a barbell and a box for today’s workout. Choosing your strict press weight will be the most important task today. This movement can go south pretty fast if you go a bit too heavy. As you press overhead make sure to squeeze your legs and midline tight to avoid overextending your back through the press. Try more than one set of four strict press before the workout starts to make sure you can complete all four reps in a row from the start. Box jumps can always be scaled to step ups if needed or find a shorter box to jump to if the standard 24/20″ is too high.

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

CFD at home:
This workout can be done with a dumbbell, kettlebell or barbell. It is up to you how you want to break up the strict press but try to keep things as even as possible between your arms. The strict press is a press overhead using only your arms so squeeze your legs and midline tight as you press each rep from your shoulder to overhead. If you don’t have a box or something to jump to you can choose to do step ups, broad jumps or find something that you can jump over for each rep like a packing box, bench or cooler. Hope you’re staying cool at home today and see you on the leaderboard!