Category: Workout of the Day

Workout of the day

AMRAP in 15 Minutes
12 alternating dumbbell snatch
9 front squats

Workout notes

Today we have a long duration weightlifting couplet where you will need two objects. Each round starts with a light set of alternating dumbbell snatches and ends with a set of nine front squats. You’re not required to perform either movement unbroken but it would be a good idea to choose a weight light enough that you could do so if you were fresh. If you get stuck breaking up each movement early on you will be in a tough spot later on in the workout!

Scaling

standard: 35/20 lb, 95/65 lb
rx: 50/35 lb, 135/95 lb
sport: 65/45 lb, 155/105 lb
overachiever: 75/55 lb, 185/135 lb

Workout of the day

AMRAP in 20 Minutes

10-20-30-40-50 … *
Kettlebell Swings

*15 Burpee box jump overs after every round

Workout notes

Today’s workout is a long duration time priority couplet. The first round starts with ten kettlebell swings before you knock out fifteen burpee box jump overs. You’ll add ten reps every round to the kettlebell swings but hold the burpee box jump overs at fifteen. The first couple of rounds will probably feel pretty good but the workout is going to get pretty tough once you get past the round of twenty swings. Start out with a sustainable pace and try to hold that for twenty minutes breaking up the swings as needed. In the end your score will be the number of reps of swings in the final round you completed plus any additional reps.

Scaling

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

Workout of the day

10 rounds for time
7 hang power clean
4 push jerk

Workout notes

Today’s workout is for time and it’s all about the barbell! Spend some time before the workout going over technique for both the hang clean and the push jerk.  Good technique will pay off in a workout like this! The push jerk will be the more difficult lift of this couplet so choose your weight based on this. Select a weight that allows you to complete all four reps unbroken through the first few rounds. And don’t forget that first hang clean rep will always start with a deadlift before moving into any set of hang cleans! Pace yourself and have fun! Happy Wednesday CFD!

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/135 lb

Skill

Every 90 seconds for 12 rounds
20 double unders
then
1 squat snatch
rest
3 minutes
then move on to the workout of the day

We’re spending some time lifting today on a ninety second interval. You’ll start each interval with a small set of double unders. If you need to adjust the number to something more manageable you can choose to do a smaller number each round. After the double unders you’ll have a chance to get some weight on the bar and to practice the difficult and challenging squat snatch.

Workout of the day

AMRAP in 5 Minutes
Power snatches

Workout notes

After twelve sets you will have three minutes to rest and strip your bar down to a workout weight. Plan to lighten your bar for the five minutes to a weight that you can pick up without too much thought and under fatigue. Have fun with this one guys!

Scaling

standard: same weight across all rounds, 75/55 lb
rx: building, 115/85 lb
sport: building, 135/95 lb
overachiever: building, 165/115 lb

Skill

using the tabata clock

8 rounds of 20 seconds plank hold
10 seconds arch hold

We’re adding in a bit of skill work today before we get to the workout. Start with a tabata of plank holds on either your hands or elbows with an arch hold during the “rest” period. Focus on keeping your arms shoulder width apart with elbows locked out during the arch holds. Keeping your legs straight and squeezed together will also up the difficulty of this position.

Workout of the day

AMRAP in 15 minutes
12 front rack walking lunge steps
9 push-ups

Workout notes

After the tabata we’ve got a classic fifteen minute couplet of front rack lunges and push-ups. Choose a weight for the lunges that you could do twelve unbroken with. This is just a guidance for weight, you don’t have to sustain unbroken sets through the whole workout. Push-Ups can be scaled as usual working from your toes, knees or with your hands on a box. The set sizes are small today so this would be a great workout to challenge yourself and stick to a difficult standard for this movement. Your score for this workout will be total rounds plus any extra reps.

Scaling

standard: 65/45 lb, knee push-ups
rx: 95/65 lb, strict push-ups
sport: 135/95 lb, strict push-ups wearing a vest
overachiever: 135/95 lb, strict push-ups wearing a vest

Workout of the day

for time
50-40-30-20-10
medicine ball sit-ups
alternating dumbbell squat cleans

Workout notes

Today’s workout is a high rep couplet with two familiar movements. For the sit-ups hold a medicine ball for each rep or scale by performing them at bodyweight. For the dumbbell squat cleans you’ll touch one end of the dumbbell to the ground and then pass through a front squat before standing up. Alternate arms for each rep so you end up with an even number of reps on each arm. If you are new to this kind of training or level of volume consider cutting off the round of fifty and start with the round of forty.

Scaling

standard: 35/30 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

AMRAP in 20 Minutes

alternating devil’s press *

* 20 box jump overs every 4 minutes starting at 0:00

Workout notes

We’ve got a long workout on the menu today featuring everyone’s favorite movement: The Devil’s Press! 

Your goal will be to rack up as many reps as possible of this movement over twenty minutes. The catch is that every four minutes you will need to complete 20 box jump overs before you start working on your devil’s press reps. We’ll just be using one dumbbell today so you will be alternating arms every rep. Choose a weight that allows you to move pretty consistently across the twenty minutes even when you are fatigued. Box Jumps can be scaled by height or volume or by switching to step ups if needed. You will be jumping on top of your box and then over it to complete the rep for a fun spin on our regular box jump. Thanks to everyone for doing a great job this week following all our required protocols! Things are going really well inside and it’s all thanks to you guys! Happy Saturday!

Scaling

standard: step-overs, 35/30 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″ 75/55 lb

Workout of the day

10 rounds for time
7 kettlebell swings
4 thrusters

Workout notes

Today’s workout is a gem written a few weeks back that has been waiting for better air. This will be a tough one but if you choose the right weight on the thrusters you should be able to keep moving at a pretty consistent pace throughout all ten rounds. Choose a weight for both movements that allows you to start with the seven or four reps unbroken. Just like Thursday’s burpee/deadlift workout there are a ton of transitions today so do your best to move quickly back and forth between the kettlebell and dumbbell. To scale this workout you can cut a few rounds off and shoot for seven or even five rounds for time. Get your times into SugarWOD and enjoy your Friday! 

Scaling

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb
overachiever: 40/32 kg 135/95 lb

Skill

10×1 Lunge Kick to freestanding handstand or walk around your square

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and kick up to a wall if needed.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking! Just remember to stay in your square of the nearest wall!

Workout of the day

for time

10-9-8-7-6-5-4-3-2-1
Deadlift
Burpees

Workout notes

Today’s workout is meant to be a shorter sprint style workout where you will use a light enough weight that you can complete the larger sets in the first couple of rounds. If you are performing single reps early on then you have gone too heavy. Almost half of the volume in this workout happens in the first three rounds so get through those as quickly as possible and hang on!

Scaling

standard: 135/95 lb, vanilla burpees
rx: 225/155 lb, lateral burpees over the bar
sport: 2225/155 lb, lateral burpees over the bar
overachiever: 225/155 lb, lateral burpees over the bar

Workout of the day

Every 90 seconds for 12 rounds
7 box jumps
then
1 squat clean & jerk
rest 3 minutes
then
AMRAP in 5 Minutes
Clean & Jerks

Workout notes

It’s time to throw some weight around! Today’s workout has two parts. We’ll start with some lifting on an interval timer and follow that up with a short and fast sprint at the end. During the twelve rounds of ninety seconds you will start with seven box jumps before completing one squat clean and jerk. You can choose to build up to a heavy weight here or stay consistent with one weight across all twelve lifts. If needed, scale the box jumps by height or number so that you have plenty of time with the barbell. After twelve sets you will have three minutes to rest and strip your bar down to a workout weight. Plan to lighten your bar for the 5 minutes to a weight that you can pick up without too much thought and under fatigue. Have fun with this one guys!

Scaling

standard: same weight across all rounds, 115/85 lb
rx: building, 135/95 lb
sport: building, 155/105 lb
overachiever: building, 185/135 lb