Category: Workout of the Day

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

Skill

EMOM for 10 minutes

1 power clean & push jerk

We have a bit of weightlifting on the menu for today’s skill work. You will have ten opportunities to work on a strong effort power clean & jerk. Start by pulling the bar slowly past your knees followed by an aggressive opening of the hips to drive the bar to your shoulders, from there reset your stance if needed and perform a quick dip and drive the bar overhead while you re-bend your knees. Start with an easy weight and build slowly or try to hold the same weight across all ten reps.

Workout of the day

AMRAP in 10 Minutes
7 hang power cleans
4 front rack walking lunge steps

Workout notes

This workout is a moderate length time priority couplet with two difficult weighted movements. You’ll want to test both movements with your chosen weight and scale based on which one gives you the most difficulty. When ten minutes is up your score will be the total number of rounds and additional reps you complete.

Scaling

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

Workout of the day

7 rounds of 90 seconds of 60 seconds off
6 Squat clean thrusters then
max reps of one arm alternating devil press

Workout notes

For today’s workout we are loading up the bar to a moderately heavy workout weight and tackling a a seven round interval. Start each round by moving through six reps of squat clean thrusters. You do not need to go TnG for this buy in but you should getting successive single reps with short rest between each movement. After you’ve finished the buy in, use the remaining time to scored one arm alternating devils press. For that movement you should be using the load you normally would rather than bumping up the weight.

Scaling

standard: 115/75 lb, 35/20 lb
rx: 135/95 lb, 50/35 lb
sport: 155/105 lb, 65/45 lb
overachiever: 185/135 lb75/55 lb

Skill

EMOM for 10 minutes
3 power snatch
then
rest 3 minutes and move on to the workout of the day

The first part of today will be focused on the power snatch. Complete three reps every minute on the minute for ten minutes. You can choose to link the reps together or do three singles but make sure you have plenty of time to recover in each minute. You can also choose to work with one weight all the way across or add weight as you go.

Workout of the day

AMRAP in 7 Minutes
7 power snatch
14 step-ups

Workout notes

Make sure to lighten your bar from the skill work before you start this workout. This is a short and fast workout and with seven snatches in every round you will not want to be struggling through every rep with the barbell. The step ups are bodyweight and with only seven minutes on the clock the plan for this workout should be moving fast and consistently with quick transitions.

Scaling

standard: 65/45 lb, 24/20″
rx: 75/55 lb, 24/20″
sport: 95/65 lb, 24/20″
overachiever: 115/85 lb, 24/20″