Category: Workout of the Day

Workout of the day

AMRAP in 20 minutes

100 Double Unders or Mountain Climbers 
40 Weighted or Bodyweight lunge steps

Workout notes

Sadly we won’t be doing this one at the gym today. If you can make it we’d love to see you on Zoom at 6AM, 9AM or 6:30PM! Today’s workout is a 20 minute AMRAP of either double unders or mountain climbers and lunge steps. 40 reps is a lot, especially when it comes to lunges steps. If you have a weight at home you can choose to hold it at your chest. Bodyweight lunges will still be a challenge if you no longer have a dumbbell, kettlebell or barbell at home! We’re really hoping this smoke passes quickly so that we can be back on The Patio soon! We miss you guys! Stay safe and see you on Zoom!

Workout of the day

AMRAP in 10 Minutes
10 Thrusters
20 Sit-ups

Workout notes

Today is an opportunity to get some weight on your barbell! We’ll start with a 10 minute EMOM of 2 squat clean thrusters. A squat clean thruster will start from the floor, once you catch the bar in a squat the goal is to come out of the squat with speed and power to send the weight overhead in one smooth movement. You can choose to link your reps together, but make sure you are returning the bar to the floor between the two reps. After the 10 minutes of skill work you’ll have 2 minutes to strip some weight off of your bar for the workout. You’ll want to use a weight here that allows you to complete the thrusters in 1-2 sets throughout the workout. Stay hydrated today CFD! We’ve almost made it through this scorching hot week!

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb

Workout of the day

AMRAP in 15 minutes

5-10-15-20…
Burpees
Power snatches

Workout notes

It’s burpee time! Today we’re working for 15 minutes through sets of burpees and power snatches adding 5 reps of each movement every round. The weight on your bar shouldn’t be terribly heavy today as the sets will build up fairly quickly with this rep scheme. Plan to work through the snatches in small sets or quick singles. Choose your weight wisely as burpees tend to make barbells feel heavier once the workout starts! Don’t forget to put your score in SugarWOD!

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 75/55 lb
overachiever: 95/65 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

3 push press
6 hang power clean
9 air squat

Workout notes

We’re working on a 3 minute on and 1 minute off interval today for 5 rounds. Each interval is a mini AMRAP of push press, hang cleans and air squats. Make sure to select a weight that allows you to keep the push press unbroken through most of the workout. The goal for a workout like this is to move fast, recover quickly and stay consistent over all five rounds. Take note of our adjusted schedule this week to deal with the current heat wave and make sure to pack plenty of water when you show up for class! 

Scaling

standard: 75/55 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 185/135 lb

Workout of the day

AMRAP in 20 Minutes

21 Double unders
15 Push-ups
9 Kettlebell swings

Workout notes

The weather this week is NO JOKE! We’ve made a few adjustments to the schedule to deal with this so make sure to check it out on Push Press! We’ve got a 20 minute AMRAP today with double unders, push-ups and kettlebell swings. Set sizes are small today for each movement so a workout like this is the perfect time to challenge yourself. Maybe you commit to doing all the double unders today, working from your toes for the push-ups or even bumping up your kettlebell weight to something heavier than you’re used to. Don’t forget to pack extra water today and even a hat or sunglasses! Let’s beat the heat CFD and start the week off strong!

Scaling

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

Workout of the day

AMRAP in 20 Minutes

50 Sit-ups
35 Squats
20 Weighted step-ups

Workout notes

We’ve got 20 minutes on the clock today with three fairly manageable movements. The rep counts are high in each round so set yourself up for success by choosing a pace you can maintain over the full workout.  The weighted step-ups will most likely be where the rubber meets the road depending on your weight choice of course. Keep moving here and break up the reps as needed knowing that your legs will get a break when you get back to the sit-ups.  Focus on an upright torso with every step and stand tall at the top with both feet on top of the box. It’s going to be hot today! Bring lots of water and grab a hat or sunglasses in case you end up in one of the sunnier spaces!

Scaling

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

Workout of the day

3 Rounds for time

400M Run
30 Push-ups
20 Kettlebell swings

Workout notes

Today’s workout is for time and each round will start with a run. Your coach will spend some time going over several different route options for the 400 meters to make sure that you are comfortable and able to social distance during this part of the workout. Please give other athletes plenty of space if you end up on your runs at similar times and you are always welcome to grab a rower or bike if you are not comfortable leaving your designated square during the workout.  After each run you’ll knock out 30 push-ups and 20 kettlebell swings. Scale the push-ups to a difficulty level that allows you to work in small manageable sets over the three rounds. As always, challenge yourself here, but also make sure you can keep moving and that you aren’t too burnt out after the push-ups to get to work on the kettlebell. Your normal working weight for the kettlebell will be a good choice today. Getting the 20 reps done in 1-2 sets would be ideal. This one is sure to be a shoulder burner so shake those arms out as much as you can during each run!

Scaling

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

Excessive Heat Warning

Heads up that we have capped the evening classes so that shade is available for everyone who chooses to brave the patio in today’s heat. We’re looking at extreme temperatures for next week as well, so we will keep you posted for any scheduling adjustments.

Workout of the day

for time
21-18-15-12-9-6-3
Burpees
Overhead squats

Workout notes

Today’s workout is a challenge, but a fun one! We’ll be completing this couplet of burpees and overhead squats for time. Spend some time before the workout making sure that you have the mobility and strength to safely complete an overhead squat. Front squats are a great scaling option if this movement is not happening for you. The weight on your bar today should be fairly manageable. Plan to break up the larger rounds into 2-3 sets but be able to hit those last few rounds unbroken. Do your best to set a pace and keep moving on the burpees! Happy Friday CFD! 

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

60 double unders
then
max reps alternating dumbbell squat cleans

Workout notes

We’re working on a 3 minute on 1 minute off interval today. Each 3 minute interval will start with a challenging set of double unders.  If double unders are still a tough skill for you, start by decreasing the number to something you know you could complete in under one minute. You can also choose to do 60 singles with a double under attempt every 10 reps. Your score for this workout will be your total number of dumbbell squat cleans. Keep moving once you get to the dumbbell and rack up those reps! 

Scaling

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

Workout of the day

EMOM for 10 Minutes
1 squat snatch
rest
2 minutes
then

for time
75 Power Snatches

Workout notes

Today’s workout will start with some lifting and skill work. You’ll have 10 minutes to work up to a heavy Snatch for the day. If you are new to lifting this can definitely be approached as skill work rather than strength work. During the 10 minute EMOM we will be focusing on the Squat Snatch. Catching the bar in an overhead squat position is difficult so work with your coach to make sure you find a difficulty level or squat depth that is manageable for you. After your 10 lifts there will be 2 minutes to lighten your bar and transition into the workout of 75 power snatches for time. You will want to keep your barbell light for this workout. If at any point you are doing singles or sets of less than 5 you have gone too heavy. Go fast and hang on to that bar! Don’t forget to put your score in SugarWOD and give out a fist bump or two while you’re at it!

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 75/55 lb
overachiever: 95/65 lb