Category: Workout of the Day

Workout of the day

AMRAP in 30 Minutes
30 Sit-ups
20 weighted box step overs
10 one arm alternating dumbbell squat clean thrusters

Workout notes

We’re cooking up something special for today’s festivities! This workout is a long one so set the temperature low and maintain a steady pace throughout the workout so you don’t overheat! Ingredients for this include an abmat, dumbbell and box to use for the step overs. If you’re not in the mood for this meal you can always make your own dish. Try ditching the dumbbell for step-overs, performing lunges or even scale the thrusters to jumping or air squats.

Scaling

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

Skill

EMOM for 10 minutes
1 Hang Power Clean from below the knee + 1 Hang Power Clean from above the knee

We’ll start with some lifting today that will really force you to focus on technique and positioning. Your first rep will be a hang power clean from below the knee. This means you will pick the bar up to the hang then bend your knees, bow forward and bend your knees again until the bar passes just below your knee. Don’t pause here but go right into your clean instead. Without dropping the bar return to the hang and complete a standard hang power clean. This time the bar will stay above your knees as you bow forward. The second rep is a little less technical and may feel easier than the first. Focus on a strong back position and strong shoulders throughout each lift. Fast elbows and a quick pull under the bar will pay off here as well.

Workout of the day

5 rounds for time
15 deadlift
12 front rack walking lunge steps
9 hang power clean

Workout notes

Today’s workout is for time. Your weight for this workout will most likely be decided by the lunge steps. Make sure you try all three movements with the weight you choose before the workout starts. Don’t worry if the deadlift feels light, it is supposed to be and the reps will add up for sure. You should have plenty of practice with the hang power clean after the EMOM so hopefully the weight will feel light and fast by the time you get to the workout.

Scaling

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

Workout of the day

10 rounds of 30 seconds at each station
double unders
rest
front squats
rest

Workout notes

You’ll have ten opportunites to rack up points for today’s workout. On a thirty second interval clock alternate between double unders and front squats with rest between each. Do your best to work for as much of each interval as possible. If you are feeling ready you can bump up the difficulty of the double under by grabbing one of our drag ropes. They are always sure to add some spice to the expected shoulder burn in this workout. Choose a weight for the squats that allow you to work for the majority of the interval while maintaining soild form. Knees should be tracking over your toes with elbows and chest up throughout each rep. Your score for this workout will be your total completed reps after all ten rounds.

Scaling

standard: 95/65 lb, single or double unders
rx: 135/95 lb, double unders
sport: 155/105 lb, drag rope
overachiever: 185/135 lb, drag rope

Skill

EMOM for 14 minutes
(odd) 2 TnG power cleans
(even) 1 squat clean with pause in the bottom

If you came to class on Saturday this will feel like a much slower version of the workout. Use this time to add weight to your bar and lift more than you might if these were in a workout. Most likely one of these lifts will be more difficult than the other for you so make sure to only so as heavy as you are able to manage with both minutes of skill work. The power cleans should be touch and go and don’t forget the pause in the bottom of the squat clean! Keep your elbows and chest as upright as possible through the pause and as you drive out of the squat to stand.

Workout of the day

AMRAP in 7 minutes
one arm alternating devil press

Workout notes

There’s no time to waste with a workout like this. Settle into a fast but sustainable pace and do your best to stay moving for the full seven minutes. If you don’t hit the floor at the end of this there’s a good chance you could have squeaked out a few more reps! Go for it!

Scaling

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

Workout of the day

Tabata something harder

Tabata sumo deadlift high pull
Tabata push-ups with feet on a plate or box
Tabata weighted sit-ups
Tabata jumping squats

Workout notes

The Tabata interval is eight rounds of twenty seconds on and ten seconds off. We’ll be performing four sets for a total of thirty-two rounds. You will spend a full eight minutes at each station prior to switching movements. There is now rest between rounds so use your final ten seconds to transition to the next movement.

The only benchmarked movement in this workout is the sumo deadlift high pull. Grab a kettlebell and test a few reps as you warm up. You”ll want to be able to move continuously for most of each twenty second interval so err on the lighter side. For the push-ups and sit-ups the difficulty level varies depending on what you use so choose wisely. The final movement, jumping squats are meant to be done at bodyweight but you can certainly add weight if you want or scale down to just air squats.

Scaling

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

Workout of the day

EMOM for 30 Minutes double death by
(odd) squat clean
(even) power clean

Start w/ 1 rep each in the first two minutes and add 1 rep every 2 minutes
restart at 1 for both movements if you fail to make the prescribed reps

Workout notes

If you are familiar with this terminology you know we’ll be using an EMOM timer with a prescribed amount of work in each round. At 3-2-1-go… pick up the bar and do 1 squat clean , that’s it. Hang around for a while and do 1 power clean on the second minute. Continue adding one rep every two minutes for as long as you can. Expect this to get REAL tough as you get closer to the ten minute mark and those reps start to add up. We’re not requiring that you go “UNBROKEN” so drop the bar whenever needed and just try to get the required work in for that round.

As a special CF Davis twist we’re not going to stop after you miss a round. If you miss a round with EITHER movement start over at 1 and keep going until 30 minutes is up. In the end your score will be the total number of reps in the final round you complete. So for example if you finished 13 in a row of both but then failed on the round of 14, you would do 1 rep each in the round of 15 and mark your score as 13 + the additional reps.

Scaling

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

Workout of the day

AMRAP in 20 minutes
30 Calories
30 Dumbbell Snatch
30 Calories
30 Box Jumps

Workout notes

For today’s workout you will get to “pick your poison” for a portion of this twenty minute AMRAP. We’ve got two sets of calories prescribed in each round that can be done on a rower or a bike. Choose your favorite or least favorite machine or maybe you’ll just have to take what is left! Either way make sure to settle in to a good pace for each set of thirty calories. It can be easy to lose time if you don’t pace out these reps so pay attention to your screen and try to set a goal for how fast you want to get these done. Dumbbell snatches and Box Jumps can be scaled as usual. Snatches by weight and Jumps by height. Feel free to switch out the jumps for step ups if that’s a better option for you. Have fun and Happy Friday!

Scaling

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

Workout of the day

AMRAP in 15 minutes
12 plank drags
9 kettlebell swings
6 weighted jumping squats

Workout notes

Choose your weight wisely today, you’ll be using it for every movement in today’s fifteen minute triplet! Go through each each skill with the weight you choose before starting the workout to make sure you are able to use it for everything. You will want to make your weight decision based on the toughest movement for you. Plank drags and jumping squats with weight will most likely be the least familiar to you so spend a little extra time practicing those. If either of these movements are giving you too much trouble you can try scaling the drags to shoulder taps in a plank and jumping squats can also be done without weight. This will be a high scoring workout so hang on to your kettlebell as much as possible and minimize transition time where you can!

Scaling

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

Workout of the day

7 rounds of 90 seconds of 60 seconds off
12 burpees
then max reps of front squats

Workout notes

Today’s interval workout will be a burner! You will have seven rounds to complete twelve burpees before moving on to rack up as many front squats as possible. The goal for a workout like this is to treat each ninety seconds like a sprint. Push the pace on your burpees and minimize the transition time before picking up your bar for front squats. Choose a weight for the squats that you can hang on to for multiple reps even when you are breathing hard and under fatigue. As far as scaling goes you should definitely make it to the squats with time to work in every round, decrease the burpee reps if needed to make that happen. Your score for this workout will be your total front squat reps.

Scaling

standard: 95/65 lb
rx: 135/95 lb, lateral burpees over the bar
sport: 155/105 lb, lateral burpees over the bar
overachiever: 185/135 lb, lateral burpees over the bar

Workout of the day

AMRAP in 20 minutes

50 alternating dumbbell power clean
50 sit-ups
50 push-ups
50 sit-ups

Workout notes

Today’s workout will be all about finding a pace that you can sustain for twenty minutes. chip away through each movement and keep moving! Push-Ups can be scaled as you normally would. With a large set like this you will want to make sure that your scaling option allows you keep moving without hitting failure. Large sets in a workout like this can be challenging so consider cutting every movement down to twenty or thirty reps if that seems like a good choice for you.

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb, kipping hspu, 35 toe-to-bar
overachiever: 75/55 lb, strict hspu, 35 toe-to-bar