Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • January 8, 2021

    Skill
    Tabata squats*
    *hold a squat during rest period
    Tabata push-ups
    *hold a plank during rest period

    A fun little piece of skill work today to get things started. Tabata is eight rounds of twenty seconds of work and ten seconds of rest. Keep track of your total squats and total push-ups during this tabata. The twist for today though is that during the ten second “rest” periods you’ll still be working. Hold a squat during the rest of the first round of tabata and a plank during the second tabata. There is no rest between the two tabatas besides the built in ten seconds.

    Workout of the Day
    10 rounds of 60 seconds on 30 seconds off
    10 jumping alternating lunge steps
    then
    max reps power cleans

    With today’s interval workout the goal will be to rack up as many power cleans as possible in each sixty second work period. Before you make your way to the barbell though you’ll need to complete ten jumping lunges. Give these a try before the workout starts to make sure you’re comfortable with this movement. Regular standing lunge steps can be done if needed. Quick singles on the power cleans will most likely be the way to go once you get to the barbell.

    standard: 115/75 lb
    rx: 135/95 lb
    sport: 155/105 lb
    overachiever: 185/135 lb

  • January 7, 2021

    Skill
    EMOM for 10 minutes
    1 squat snatch with pause in the bottom of overhead squat

    We’re upping the difficulty level of the already complex squat snatch. Adding a pause in the bottom of the overhead squat will force you to be even more accurate than usual. If you aren’t able to safely overhead squat you can still practice the pause in your catch position even if it isn’t below parallel.

    Workout of the Day
    AMRAP in 10 minutes
    20 burpees
    35 sit-ups
    50 double unders

    We’ve got an all bodyweight workout on the menu today, all you’ll need is a jumprope! The only scaling consideration for this workout will be the double unders. If you’re still working on this skill and fifty reps looks daunting make sure to decide on a smaller number for each round before the workout starts. Anything from fifteen to forty reps would be appropriate! Singles are also fine if you’re not quite ready for double unders in a workout.

  • January 6, 2021

    Workout of the Day
    10 rounds of 30 seconds at each station
    front squats
    rest
    push-ups
    rest

    Get ready for a shoulder burn. The ever popular push-up/front squat combo is back today! We have ten rounds of thirty second work periods with equal periods of rest. Do your best to work through as much of the thirty seconds as possible knowing that you have rest coming your way. Today would be a great day to challenge yourself with a difficult push-up standard. If you’ve been working from your knees for awhile consider trying reps with your hands on a box or strict push-ups from your toes if you’re ready. The front squat weight should allow you to work for the majority of the thirty seconds even if the reps are difficult. Your score for this workout will be your total reps of both movements combined.

    standard: 115/75 lb
    rx: 135/95 lb
    sport: 155/105 lb
    overachiever: 185/135 lb

  • January 5, 2021

    Skill
    EMOM for 10 minutes
    1 power clean+ hang power clean

    Work up in weight or stick with one weight across all ten rounds today. You’ll complete two power cleans in each minute. Ideally you will hang on to your bar for both reps. Whether the bar is coming from the floor or from the hang the focus for a power clean should be fast elbows and a slight drop under the bar in the catch position.

    January 5, 2021
    AMRAP in 12 minutes
    10-20-30-40…
    alternating dumbbell snatch
    15 box jumps after every round

    Twelve minutes on the clock today. We’ll be working up in dumbbell snatch reps adding ten reps every round. To complete each round you will need to finish fifteen box jumps. If the standard box height is too high, try a shorter box for jumps before switching to step ups. The dumbbell weight today should be pretty manageable since the rep count will be high in each set.

    standard: 24/20″, 35/20 lb
    rx: 24/20″, 50/35 lb
    sport:24/20″, 65/45 lb
    overachiever: 30/24″, 75/55 lb

  • January 4, 2021

    AMRAP in 20 Minutes
    15 Air Squats
    10 Alternating dumbbell power clean
    5 left arm dumbbell push press
    5 right arm dumbbell push press

    Today’s workout is a little twist on the classic workout “Cindy”. All you’ll need is one dumbbell and twenty minutes on the clock. Be strategic with your rest when you start working through the cleans. Add a break after your ninth clean and transition into the push press right away.

    standard: 35/20 lb
    rx: 50/35 lb
    sport: 65/45 lb
    overachiever: 75/55 lb

  • January 3, 2021

    10 rounds of 90 seconds on 60 seconds off
    10 kettlebell swings
    20 double unders then max calories row or bike

    There is a lot of time on the clock for today’s workout! This format is ten intervals with ninety seconds to work and a full minute to rest between each round. Start with a set of kettlebell swings and then double unders before you move to your rower or bike for a max effort sprint. Scale this workout by using a kettlebell that allows you to get ten swings done in one set for most rounds. If you are new to double unders they can be difficult under fatigue so scale by volume if needed or switch to single unders so you can leave some time on the clock to knock out calories. When it’s all said and done your score will be your total number of calories across all ten rounds. Be sure to make note of which device you used!

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

  • January 2, 2021

    AMRAP in 20 Minutes
    1-2-3-4-5-6-7 …
    burpees
    squat cleans

    Today’s workout is a long duration time priority couplet with a difficult rep scheme and two difficult movements. You’ll start with one rep of each before moving on to two and then three and so on climbing has high as you can in twenty minutes. Those first couple of rounds will feel fairly easy, but buckle up as you get into the double digits. Singles on the squat cleans are probably the best move but small sets could work too if you prefer. Either way do your best to keep moving at a consistent pace!

    standard: 96/65 lb, vanilla burpees
    rx: 135/95 lb, lateral burpees
    sport: 155/105 lb, lateral burpees
    overachiever: 185/135 lb, lateral burpees

  • January 1, 2021

    GYM CLOSED

  • December 31, 2020

    AMRAP in 20 minutes
    10 box jumps
    7 hang power clean
    4 thrusters

    It’s the last workout of the year at CFD! Have some fun with this one guys and enjoy every minute! Except maybe the thrusters…those might not be enjoyable:) The thruster weight should be a bit of a challenge today since the rep count is so low. With only four reps every round you should be able to go a little heavier there than what you are used to. Make sure you can do four reps in a row at the beginning of the workout when you are fresh. Breaking the reps up later in the workout is totally ok. Happy New Year CFD! We love you all!!

    standard: 95/65 lb
    rx: 115/85 lb
    sport: 135/95 lb
    overachiever: 155/105 lb

  • December 30, 2020

    AMRAP in 10 minutes

    6 alternating devil press

    12 weighted step ups

    Ten minutes on the clock today with devil press and weighted step-ups. You will use one dumbbell for both movements so choose your weight wisely. Focus on keeping an upright chest on the step-ups as you drive through the working leg to stand up on the box.

    standard: 35/20 lb

    rx: 50/35 lb

    sport: 65/45 lb

    overachiever: 75/55 lb