Category: Workout of the Day

Skill
EMOM for 10 minutes
2 squat snatch

Spend ten minutes working up in weight for a squat snatch double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure you are able to hit your second rep fairly quickly after your first. You’ll only have a minute for each double plus any weight changes so budget your time wisely. If you aren’t able to safely get into an overhead squat position you can choose to power snatch for both reps today.

Workout of the Day
AMRAP in 10 minutes
Sit-ups
*10 Box jumps EMOM

We’re taking a break from the weights for today’s workout. All you need is a box and an abmat. The clock will be on an EMOM timer and at the top of each minute you’ll start with ten box jumps. If you can’t jump for any reason feel free to switch to ten step ups instead. Once you finish your ten reps you’ll move on to sit-ups to try and complete as many as possible in the remaining time of your minute. Don’t get to comfortable here because you’ll be back at your box as soon as the next minute starts. Your score will be your total sit-up reps. If you want to spice things up a bit feel free to switch the sit-ups out for toe to bar reps!

standard: step ups
rx: 24/20″
sport: 24/20″, toe-to-bar
overachiever: 30/24″, toe-to-bar

Skill
EMOM for 10 minutes
2 squat cleans

Spend ten minutes working up in weight for a squat clean double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure you are able to hit your second rep fairly quickly after your first. You’ll only have a minute for each double plus any weight changes so budget your time wisely.

Workout of the Day
AMRAP in 10 minutes
7 front squats
4 sumo deadlift high pull

Lighten your bar up quite a bit for this workout after the skill work. You’ll want to work with a weight that allows you to complete the four sumo deadlift high pull reps unbroken. Selecting your weight based on this lift will most likely result in an appropriate front squat weight but do make sure to try some front squats before the workout starts just in case.

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

Workout of the Day
AMRAP in 20 minutes
500M row or 1K bike
20 alternating one arm devil press

Choose a rower or a bike today and one dumbbell. You’ll start each round with either 500 meters on the rower or 1k on the bike. Settle into a fairly comfortable pace here since you will no doubt be returning to your machine multiple times. After your row or bike distance you’ll hop off for twenty devil presses AKA burpees in disguise 😉 Make sure to give a few of these a try before the workout starts so that you can practice a smooth transition from rep to rep. Do your best to stay as consistent as possible for the full twenty minutes! You got this!

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

Workout of the Day
AMRAP in 20 minutes
500M row or 1K bike
20 alternating one arm devil press

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

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400M run
then
max reps of thrusters

You’ll have four opportunities to rack up thrusters today. Each four minute interval will start with a four hundred meter run. As soon as you return from the run you’ll start working on completing as many thruster reps as possible with your barbell. You’ll want to make sure you select a weight today that allows you to complete sets of at least five to ten reps in a row without putting the bar down even when you are tired. A four hundred meter run usually takes between 1:30-2:30 to complete. If you think you will be pushing past the three minute mark to get this distance of running done you might want to consider decreasing the run a bit. We want everyone to get time on the thrusters so make sure to adjust the workout to make that happen if needed!

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

Skill
EMOM for 10 minutes
1 squat snatch + overhead squat

You’ll have ten minutes today to work on one squat snatch plus one overhead squat every minute. If you struggle with both of these movements you can either keep the bar very light and work through the full range of motion or practice two good power snatches focusing on catching the bar above a squat.

Workout of the Day
AMRAP in 12 minutes
15 Kettlebell swings
21 Medicine Ball Sit-Ups

We’re keeping it simple and ending the week with a straight forward couplet. Grab a kettelbell and a medicine ball today for today’s AMRAP. Plan to pick a kettlebell that you can swing comfortably even when you are fatigued. It is totally ok to have to break up the fifteen reps as the workout goes on. Do your best to focus on quick transitions and catch your breath as you chip away through the sit-up reps.

standard: 24/16kg, 12/8 lb
rx: 28/20 kg, 20/14 lb
sport: 32/24 kg, 30/20 lb
overachiever: 40/28kg, 30/20 lb

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

We’ve got some squat clean technique work on the menu today. You’ll have ten minutes to work up in weight. As you pull the bar from the floor you’ll take a quick pause as the bar is still below your knees. When you are in the pause position focus on a strong back with your shoulders back. Your hips and shoulders should be rising at the same time during a squat clean so spend some energy focusing on this.

Workout of the Day
AMRAP 10 minutes
1-2-3-4-5-6…
squat cleans
10-20-30-40-50-60
double unders

Strip some weight off your bar after the skill work, but not too much! Your bar should still have a significant amount of weight on the bar for today’s workout. The squat clean sets will start with just one and you’ll add one rep in every round. The sets of double unders will also be building but will go up by ten. Double unders can be scaled by set sizes first before deciding to switch to singles. An example of a scaled double under rep scheme would be 1-2-3-4…, 2-4-6-8… or 5-10-15-20. Committing to even a small number of double unders will go a long way with improving at this skill.

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

Workout of the Day
AMRAP in 20 minutes
10-20-30-40 ..
burpees
power snatch
*200M run after every round

You will need a light barbell loaded up for today’s workout. This is a high rep snatch and burpee workout so selecting an appropriate weight today will be important. Plan to choose a weight that will allow you to start out with an unbroken set of ten or two quick sets of five in the first round. The set sizes will build by ten reps every round and each round will be completed with a 200m run. Be mindful of the pace you start out at so that you can stay consistent for the full twenty minutes.

standard: 45/35 lb
rx: 75/55 lb
sport: 96/65 lb
overachiever: 115/85 lb

Skill
EMOM for 10 minutes
straight set of kipping pull ups

You’ll have ten chances to work on kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing, work on strict pull-ups with a band or ring rows. You’ll just complete one set every minute so you can either choose one number to stick to each round or start with a larger set and let the set sizes drop off in the later rounds.

Workout of the Day
AMRAP in 12 minutes
9 box jumps
6 strict press

This workout is a simple couplet but choosing the right strict press weight will be really important. You’ll want to start with a weight that allows you to complete all six reps unbroken when you are fresh. It is totally fine to break up the reps once you are later into the workout but if you are breaking it up right from the start you may find that you went to heavy. Choose a box that you are comfortable jumping to or switch to step-ups if needed.

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

Workout of the Day
5 rounds of 3 minutes on 1 minute off
6 alternating dumbbell power cleans
5 goblet squats
4 push-ups

We’ve got a fun interval workout to kick things off this week! All you will need for today is one dumbbell. You’ll be working through reps of dumbbell power cleans and goblet squats with your weight and then capping things off with strict push-ups. You’ve heard it a thousand times by now but, 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, making contact with your chest at the ground, and pressing all the way out at the top. 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! You can do it! Treat each three minute interval as it’s own mini workout and keep track of your rounds plus reps for each. At the end of the five rounds you will add up all of your rounds and all of your extra reps to find your score. Happy Monday CFD!

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