Find your fittest self
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
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
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
GYM CLOSED
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
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
Unbroken double under ladder in eight minutes
climb as high as you can
2-4-6-8 …
OR
5-10-15-20 …
OR
10-20-30-40 …
standard: single unders
rx: double unders
sport: double unders with or without a drag rope
overachiever: triple unders or drag rope double unders
AMRAP in 12 minutes
6 push-ups
6 sumo deadlift high pull
Today’s workout features small sets of push-ups and a barbell sumo deadlift high pull. The weight on your bar should be light today. Plan to keep the sets of six unbroken throughout a good portion of the workout. Push-ups can be scaled as you normally would but consider bumping up the difficulty if possible since the rep count is low in each round.
standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb
5 rounds of 3 minutes on 1 minute off
3 power cleans
2 front rack walking lunge steps
1 front squat
Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you would ideally be moving quickly between movements with only a few moments rest between sets. That means you’ll want to load up your bar to a light weight that you can move quickly. We’ll score this workout like we would score the workout “The Chief”. Count up all of your completed rounds and additional reps for one big total at the end of the workout.
standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb
AMRAP in 20 minutes
10 deadlift
10 right arm dumbbell push press
10 left arm dumbbell push press
10 weighted sit up w/ dumbbell
We’re back in action today! You’ll need a dumbbell and a barbell for this workout. This workout is pretty long so be conservative when it comes to choosing your weights. You should be able to knock out the deadlifts in easy sets even when fatigued. After the deadlifts you are tasked with two large sets of push press alternating arms after ten reps. You don’t need to perform all ten reps unbroken but again you should be able to get through the push press in around two sets. For the sit-ups hold the dumbbell at your chest or grab a light plate if that is too difficult.
standard: 155/105 lb, 35/20 lb
rx: 225/155 lb, 50/35 lb
sport: 275/185 lb, 65/45 lb
overachiever: 315/205 lb, 75/55 lb
AMRAP in 20 minutes
10 deadlift
10 right arm dumbbell push press
10 left arm dumbbell push press
10 weighted sit up w/ dumbbell
standard: 155/105 lb, 35/20 lb
rx: 225/155 lb, 50/35 lb
sport: 275/185 lb, 65/45 lb
overachiever: 315/205 lb, 75/55 lb