Category: Workout of the Day

Workout of the day

AMRAP in 20 Minutes

1-2-3-4-5 … *
cycles of
12 Deadlifts
9 Hang power cleans
6 Push Jerks

* 15 Burpees after every round

Workout notes

Today’s workout is a somewhat unique format. You’ll start by working through one round of 12 Deadlifts, 9 Hang Power Cleans and 6 Push Jerks followed by 15 burpees. After completing the 15 burpees you will return to your barbell for 2 rounds of the complex and again move on to 15 burpees and then back to the bar for 3 rounds of the complex etc. Climb as high as you can adding a round of the barbell complex each time you return to the bar. Choose your weight based on the push jerk and make sure that you never have to break up the 6 reps into more than 2 sets throughout the workout.

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 165/115 lb

Workout of the day

AMRAP in 25 Minutes

Meters on Bike or Rower

Workout notes

Interesting workout on the menu today! We haven’t done something like this in quite some time. One positive of our limited class size is that we can do some interesting workouts that wouldn’t normally work for large groups. Grab yourself the erg of your choice and haul it outside to the patio and settle in for a long ride. Twenty-five minutes is a long time in one position so feel free to get up any time you need to. After time is called your score will be the total number of meters accumulated!

Workout of the day

for time

21-18-15-12-9-6-3
kettlebell swings
sit-ups
goblet squats
push-ups

Workout notes

We’re looking at a long one today with a delicate pairing of two bodyweight movements and two lifting movements. You’ll have eighty-four reps of each so that’s more than three hundred total reps. Pace yourself early and don’t feel the need to start each movement with an “unbroken” set. Adding some rest initially will pay off later in the workout.

Scaling

standard: 20/12 kg
rx: 24/16 kg
sport: 32/24 kg
overachiever: 40/32 kg

Workout of the day

10 rounds of 90 seconds on 30 seconds off

15 box jumps
then
max reps alternating dumbbell power cleans

Workout notes

We’ll have twenty minutes on the clock today for a ten round interval workout. Start each round with a small set of box jumps and then get to working on those dumbbell power cleans. You should have around sixty seconds to knock out cleans. This would be a great opportunity to test a slightly heavier dumbbell than you might normally use if you feel like you are up to the challenge!

Scaling

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

Workout of the day

5 Rounds for time

9 hang power snatch
15 front squats
21 push press

Workout notes

We’re up and running at CF Davis on our new patio. When you arrive wear your mask and claim a square to work out in. Bring anything you need like chalk, water etc, and keep it with you. We still have chalk boxes available if you haven’t grabbed one yet, you’ll need it for this workout! Use a light weight so that you can break up each movement by two to three sets max.

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Sunday super zoom

10 Rounds of
30 second plank hold
30 seconds of burpees
30 seconds of rest

Workout notes

We’ll set the clock for fifteen minutes and work through a ten round interval workout with thirty seconds spent on two stations and addition thirty seconds for rest each round. Start each round by holding your best plank. That means no snaking or sagging. Keep your core engaged. You’ve been preparing for this all week if you’ve been following along! After you knock out the plank increase the intensity by hammering out as many burpees as you can in thirty seconds. With a vanilla style burpee you’ll be able to get ten+. Sustaining that will be extremely difficult. Most of us should shoot for the six to seven rep range and try to hold that for all ten rounds.

This is the last of our bodyweight beatdowns (for now). We’ll be back on the barbell Monday the 20th on our newly christened CFD patio.

Scaling

standard: plank from the knees and/or elbows, vanilla burpees
rx: plank from the toes and hands, vanilla burpees
sport: plank from the toes and hands, burpees over an object or to a target
overachiever: 30 second L-hang, burpee muscle ups

At home workout

Tabata Squats
Tabata Push-ups
Tabata V-Ups
Tabata Push-ups
Tabata Squats

Workout notes

For today’s workout we’ll use the Tabata interval for each of the five rounds. The Tabata clock is eight rounds of twenty seconds on and ten seconds off. In the end your score will be the total number of reps complete and completing all five rounds. There is no rest between movements so you’ll have the final ten second rest period to transition between movements.

Skill

Tabata Arch Hold

For today’s skill we’ll spend four minutes working on your best arch hold. The most important point of the arch is keeping your low back engaged with your arms and legs off of the floor.

At home workout

5 rounds of 3 minutes on 1 minute off

400m run
then
max reps jumping lunges

Workout notes

For today’s workout you’ll have five opportunities to score reps after starting each round with a 400M run as a buy in. Scale your run so you have around a minute to knock out jumping lunges.

Scaling

standard: walking lunges, scale the run to finish in 2 minutes
rx: jumping lunges, 400M
sport: weighted walking lunge steps, 400M
overachiever: weighted overhead walking lunges, 400M and wear a vest

Skill

Tabata Plank Hold

For today’s skill we’ll spend four minutes working on your best plank hold. The most important point of the plank is keeping your midline engaged rather than sagging or bending at the hips. You drop down to your elbows and/or knees you need to scale the movement.

At home workout

AMRAP in 15 minutes

60 double unders or Mountain climbers
30 Sit-Ups

Workout notes

If you have a jump rope tackle this workout with double or single unders. You can always do lateral hops as well but they don’t quite tax the arms like mountain climbers do. If you’re more comfortable with an abmat wrap up a towel and set it behind your low back.

Scaling

standard: single unders
rx: double unders
sport: heavy rope and 15 toe-to-bar
overachiever: heavy rope and 30 toe-to-bar

Skill

Tabata Hollow Rock/hold

For today’s skill we’ll spend four minutes working on your best hollow hold or hollow rock. The most important point of the hollow is keeping your low back engaged and in contact with the floor. If you need to, bring in your arms and legs so you can hold that position.

Workout of the day

AMRAP in 20 Minutes

30 jumping squats
15 burpees

Workout notes

This workout is a twenty minute couplet of thirty jumping squats and fifteen burpees. For the jumping squats you’ll want to slow down your cadence a bit so you can maintain a jump with both of your feet leaving the ground. Burpees can be done in place with a small jump and clap overhead to finish the rep.

Scaling

standard: air squats, vanilla burpees
rx: jumping squats, vanilla burpees
sport: jumping squats, vanilla burpees w/ a vest
overachiever: jumping squats, vanilla burpees w/ a vest