Category: Workout of the Day

Skill

EMOM for 10 Minutes
1 power clean

We’ve got skill work and a workout today. We’re planning to add in more skill work to each day now that things are more dialed in at the gym. Today you’ll start with an EMOM of one power clean. This is a great opportunity to get some weight on the bar.

Workout of the day

AMRAP in 12 Minutes

8 front rack walking lunge
4 burpees

Workout notes

For the workout you’ll want a much lighter load so that you can complete the lunges mostly unbroken throughout the workout. Rx’d burpees will have you doing them laterally next to the bar with a two footed jump over it to complete each rep. Burpees in place or with a step over the bar are great scaling options if needed. Scaling the lunges can be done by making your bar lighter or even leaving the weight out of it completely. You can enter your top power clean weight and your rounds plus extra reps into SugarWOD! 

Scaling

standard: 75/55 lb, vanilla burpees
rx: 95/65 lb, lateral burpees over the bar
sport: 95/65 lb overhead walking lunges, lateral burpees over the bar
overachiever 115/85 lb overhead walking lunges, lateral burpees over the bar

Workout of the day

With a clock set for 20 minutes

3x 500M run ( run around the complex three times without a turnaround.)
then in your remaining time AMRAP of
20 alternating one arm dumbbell hang clean & jerks
10 toe-to-bar

Workout notes

The air is good and the weather is nice so we’re heading outside today! You’ll start the workout by heading out for three laps around the entire 2121 Second St. complex. When you make it back to your workout space start knocking out reps of a toe-to-bar and hang clean and jerk couplet. For this workout you’ll need to keep your dumbbell close to your pull-up bar so you can stay in one location without moving around the gym. When the time hits twenty minutes your score will be the total rounds and additional reps you complete of the couplet.

Scaling

standard: 35/20 lb, sit-ups or knee raises
rx: 50/35 lb, toe-to-bar
sport: 55/40 lb, toe-to-bar
overachiever: 65/45 lb, toe-to-bar

Workout of the day

AMRAP in 15 minutes

3-6-9-12-15…
Medicine Ball Cleans*

*1 Power Snatch after each round

Workout notes

Today’s format may look slightly familiar. We’ll be working through sets of medicine ball cleans today and finishing each round off with one heavy power snatch. The goal for this workout is to challenge yourself a bit with the weight on your bar. Spend some time going over the power snatch before the workout and find a weight that is challenging but doable under fatigue. We often see power snatches in large sets with light weight so this workout will be a bit different than usual. Focus on a smooth and strong pull off the floor with a slight pull under and a fast punch out to catch the bar in a solid power position. The medicine ball clean also takes some finesse so make sure you’ve got those nailed. Your score for this workout will be the last round of medicine balls cleans you complete, including the power snatch, plus any extra medicine ball clean reps in the next round. Happy Saturday CFD! 

Scaling

standard: 115/75 lb, 20/14 lb
rx: 135/95, 20/14 lb
sport: 165/115 lb, 20/14 lb
overachiever: 185/135 lb, 20/14 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

20 Weighted step ups
then
max reps of kettlebell swings in remaining time

Workout notes

We’re using the same interval timer and rep scheme today as we did Tuesday but switching up the movements. Each three minute interval will start with twenty weighted step-ups. Choosing the wrong weight here could definitely derail this workout so make sure you give a few reps a try before the workout starts. You will be using the same kettlebell for the step-ups that you choose to swing. The way you hold the kettlebell for the step-ups is up to you though so try a couple different techniques before the workout starts to find what works best for you. After finishing the step-ups you’ll move on to start racking up as many kettlebell swings as you can. Your score for this workout will be your total swings. 

Scaling

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

Skill

Every 90 seconds for 8 rounds
1 squat clean
rest
3 minutes
then
move to the workout of the day

We’ll start today with 8 rounds of skill work on the ninety second timer. Take this time to work up to a challenging squat clean or just focus on technique if you are newer to this lift. Focus on a smooth pull off the floor, catching the bar in the bottom of your squat and keeping your chest and elbows up through the catch and as you stand. After the 8 rounds we’ll take a three minute break to adjust the weight on your barbell for the workout.

Workout of the day

AMRAP in 8 Minutes

1-2-3-4-5-6-7 …
lateral burpees over the bar *

* 1 squat clean after every round of burpees

Workout notes

Plan to go lighter than you finished in the EMOM but a bit heavier than you might normally in a workout as you’ll technically only be doing one squat clean per round. The eight minute AMRAP will have us starting with one burpees and adding a burpee rep every round. Each round will be completed with one squat clean. At the end of the eight minutes your score will be the last round you completed of burpees including the squat clean and any burpees in the next round. Challenge yourself with this one and have fun!

Scaling

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb
overachiever: 245/165 lb

Workout of the day

for time

21-18-15-12-9-6-3
push press *

*30 double unders after every round

Workout notes

Today’s workout is a time priority couplet with a light but difficult barbell movement and the always taxing double under. The workout is for time with descending reps of the push press and a straight set of double unders in every round. The benchmark load for the barbell is on the lighter side so keep that in mind while warming up for the workout. You’ll want to use a weight light enough that you can finish the first set in 3-5 sets at most. For double unders scale by dropping the reps or banging out single unders.

Scaling

standard: 95/65 lb, single unders
rx: 115/85 lb, speed rope
sport: 135/95 lb,
overachiever: 155/105 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

20 goblet squats
then
max reps of one arm alternating devil press in remaining time

Workout notes

Today’s workout is a five round interval workout with a buy in of twenty squats for every three minute work period. After you knock out your squats, spend your remaining time repping out one arm alternating devil’s press. You will use the same dumbbell for the squats and the devil’s press. Choose your weight based on whichever movement is more difficult for you. Going with a weight you might use for dumbbell snatches is probably a safe choice. Total up all your devil’s press reps at the end of the five rounds for your score for this workout and make sure to enter it into SugarWOD!

Scaling

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

Skill

Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.

Workout of the day

AMRAP in 15 minutes

12 Box Jumps
9 Power Cleans

Workout notes

Our workout today is a time priority couplet with a high volume of heavy barbell work. We are taking all the reps from the floor so you can start the workout with singles on the barbell and work on holding a steady pace. Keep the intensity high but remember you have a long workout ahead. There’s nothing wrong with trying to move fast but be careful with those box jumps! The weight on the barbell is a bit heavier than normal today so don’t be afraid to bump it up if you’re feeling ready!

Scaling

standard: step-ups, 115/85 lb
rx: 24/20″, 155/105 lb
sport: 24/20″, 185/135 lb
overachiever: 30/24″, 205/145 lb

Workout of the day

AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

WORKOUT NOTES

Today’s workout is a classic triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.

Workout of the day

AMRAP in 20 minutes

100 double unders
50 sit-ups
25 deadlifts

Workout notes

We have twenty minutes on the clock today for another heavy barbell workout. Load up your deadlift weight to one light enough that you can work through each set of twenty in sets rather than single sets. If you up performing single reps early on you have probably gone too heavy!

Scaling

standard: 135/95 lb
rx: 225/155 lb
sport: 225/155 lb
overachiever: 225/155 lb