Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • October 6, 2020

    Workout of the day

    tabata plank hold
    tabata jumping alternating lunges
    tabata v-ups
    tabata alternating dumbbell snatches

    Workout notes

    We’ll use the tabata timer for today’s workout. The tabata interval is eight rounds of twenty seconds on and ten seconds off. In this workout we’ll perform all eight rounds of a single movement before moving on to the next movement. That means you’ll start with eight twenty second sets of a plank hold and then transition to jumping lunges for movement number two. There is no additional rest to transition between movements so be sure to move quickly. Scale the planks to a movement you can sustain for all twenty seconds and start scoring this workout when you get to the lunges. In the end your score will be the total number of lunges, v-ups and snatches you complete.

    Scaling

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

  • October 5, 2020

    Workout of the day

    10 rounds of 60 seconds on 30 seconds off
    20 double unders
    5 strict press
    max reps of front squats

    Workout notes

    Most of you will be familiar with the timing of today’s interval. If you’ve done this type of workout before you know that the rest period is short and doesn’t allow for too much recovery. Make sure to choose a number of double unders and a weight for the strict press that allows you to get the “buy in” work done fairly quickly. You will be racing against a one minute clock to get to the front squats as quickly as possible. To scale the double unders you can start by reducing the number to something more manageable or opt for single unders. If you have mastered double unders and are looking for a challenge consider giving the drag ropes a try! Choose your weight based on the strict press. The front squat may not end up being very heavy because of this but you’ll want to select a weight that allows you to complete the strict press unbroken throughout all 10 rounds. Your score for this workout will be your total front squats. Have fun and don’t forget to put your score in SugarWOD!

    Scaling

    standard: 75/55 lb
    rx: 95/65 lb
    sport: 115/85 lb
    overachiever: 135/95 lb

  • October 4, 2020

    Workout of the day

    AMRAP in 20 minutes
    40 weighted step-ups
    60 sit-ups

    Workout notes

    Today’s workout is a long duration time priority couplet with high rep counts for each movement. Forty weighted step-ups is a hefty task so use a weight that keeps you moving slow and steady or ditch the weight and just perform these at bodyweight. If you are new to this style of training or you’re not accustomed to this volume consider cutting the number of reps for each set in half so you can keep moving without reaching failure. When the workout is finished your score will be your total number of completed rounds and any additional reps.

    Scaling

    standard: bodyweight step-ups, 1/2 reps per round
    rx: 50/35 lb, abmat sit-ups
    sport: 65/45 lb, abmat sit-ups
    overachiever: 75/55 lb, strict weighted sit-ups 75/55 lb

  • October 3, 2020

    Workout of the day

    10 Rounds of 1 minute on 1 minute off
    7 Deadlifts
    Max reps push-ups

    Workout notes

    Today’s workout is a ten round interval workout with one minute of work and one minute of rest. Start each round with a set of seven deadlifts and then knock out as many push-ups as possible in your remaining time. Use a deadlift load light enough that you can complete all seven reps in 1-2 sets. In the end your score will be the total number of push-ups after all ten rounds.

    Scaling

    standard: 135/95 lb, knee push-ups
    rx: 185/135 lb, strict push-ups
    sport: 225/155 lb, strict push-ups with a vest
    overachiever: 315/205 lb, strict push-ups with a vest

  • October 2, 2020

    Workout of the day

    EMOM for 20 minutes

    [odd] Squat Clean + 2 Push Jerks
    [even] 2 Thrusters

    Workout notes

    Twenty minutes of lifting on the clock today to end the week strong! You’ll hit ten rounds of what is two barbell complexes. On the odd minutes complete a squat clean and follow up with two push jerks, on the even minutes your task is two thrusters. You can start the thruster with a squat clean or power clean the bar first and set your stance prior to knocking out those reps. We’re focusing on lifting today so feel free to load the bar up a little heavier than you might during a metcon but pay attention to which movement is more difficult and adjust your weights accordingly.

    Scaling

    standard: same weight across all rounds
    rx: building
    sport: building
    overachiever: building

  • October 1, 2020

    Workout of the day

    AMRAP in 15 Minutes *

    Kettlebell swings

    *15 Double Unders EMOM

    Workout notes

    Our Fifteen minute AMRAP has a twist today! Your goal for this workout will be to rack up as many swings as possible in 15 minutes. The catch is that at the start of each minute you will have to knock out fifteen double unders before picking up your kettlebell. To scale the double unders you can start by reducing the number to something more manageable or opt for single unders. If you have mastered double unders give the drag ropes a try!  Your score in SugarWOD will be your total swings.

    Scaling

    standard: 24/16 kg
    rx: 32/24 kg
    sport: 40/28 kg, drag rope
    overachiever: 40/32 kg, drag rope

  • September 30, 2020

    Workout of the day

    10 rounds of 30 seconds at each station

    power snatch
    rest
    front rack walking lunge steps
    rest

    Workout notes

    Today’s workout is a ten round interval workout clocking in at just under twenty minutes. We’re using another light barbell today so load up the bar to weight you can move consistently with a 1:1 work rest ratio. Both of these movements are difficult so don’t take them lightly! Be sure to test out the weight you’ll use at test with the movement you find more difficult.

    Scaling

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

  • September 29, 2020

    Workout of the day

    5 rounds of 3 minutes on 1 minute off
    3 sumo deadlift high pull
    6 push-ups
    9 front squats

    Workout notes

    We’ll be using the same timing as the classic workout “The Chief”. You will have three minutes to knock out as many reps as you can of the triplet. Track your rounds and additional reps for each three minute AMRAP and come up with one large score at the end of the workout. You’ll want to use a very light weight for this workout so you can move quickly.

    Scaling

    standard: 45/35 lb, knee push-ups
    rx: 75/55, strict push-ups
    sport: 95/65 lb, strict push-ups
    rx: 115/85 lb, wear a vest if you have one

  • September 28, 2020

    Workout of the day

    EMOM for 21 Minutes

    (1’s) 1 power clean + hang power clean
    (2’s) 1 power clean + push jerk
    (3’s) 1 power clean + split jerk

    Workout notes

    Twenty one minutes of lifting on the clock today to start off the week! You’ll hit seven rounds of three different complexes today focused on the clean and jerk. We’ll take a break from squatting today so it’s all power for the cleans! You probably know just by looking at this what your weakest lift will be, so plan your weight jumps around whatever lift that is for you. This is a great day to get some weight on the bar and practice getting comfortable with weights that are heavier than you might use in a workout. Don’t be afraid to fail in those last minutes and have some fun with this today!

    Scaling

    standard: same weight across all rounds
    rx: building
    sport: building
    overachiever: building

  • September 27, 2020

    Workout of the day

    5 rounds for time

    35 air squats
    20 alternating devil’s press

    Workout notes

    Today’s workout is a classic couplet pairing a very simple movement with a more complex one. This workout might take awhile so settle in to a sustainable pace from the start. You’ll start each round with 35 air squats before moving on to everyone’s favorite movement, the devil’s press! We’ll be using just one dumbbell for these today so you will be alternating arms for every rep. Spend some time going over these with your coach before the workout starts to nail down a smooth transition from rep to rep. If you’re worried about the volume of this workout you can scale by decreasing your number of rounds or choosing a light and manageable dumbbell. Looking for an added challenge? Bumping up your dumbbell weight is sure to slow down those devil’s presses! Happy Sunday CFD!

    Scaling

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