Category: Workout of the Day

Barbell Therapy

20-18-16-14-12-10-8-6-4-2

hang power cleans (115/85)
front rack walking lunge steps (115/85)

Workout Notes

If my calculations are correct, that is one hundred and ten reps of each movement. Choose your weight accordingly. You should be able to consistently knock out large sets. Start the workout with twenty hang power cleans. Remember that each new set starts with a deadlift to the hang position and to utilize a hook grip! Follow that first set of hang power cleans with twenty front rack walking lunge steps. Alternate each rep and keep your chest tall. Scale today’s workout by doing bodyweight lunges instead of front rack walking lunge steps. Let your coach know if you have any questions!

Sunday super zoom

AMRAP 20 minutes

15 Burpees
20 Air Squat + Jumping Squat

E4MOM
200m Run or 100 Mountain Climbers

Workout notes

Well it’s back to basics for the CFD crew. We’re at home again today and most of you have happily returned your dumbbell or kettlebell. If you’re like me you started to despise the sight of your lone piece of equipment as you warmed up for your workout. We’ll be hosting bodyweight workouts on Zoom every Sunday at 9 so be there to follow along or email team@cfdavis.com if you’d like to be added to the zoom recording list. Yoga will follow at 10AM! Oh yeah, your score will be the total number of rounds and reps you complete of the burpee, squat + squat jump. The run and mountain climbers are just there for fun!

Bears, Beets, Battlestar Galactica…and Barbells

“DT”

5 rounds for time:

12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)

Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

Workout Notes

Ok people, “DT” is the name and barbell domination is the game. Will you dominate or get dominated? Choose a weight that is light for the deadlifts, moderate for the hang power cleans, and tough for the push jerks. Shoot for a weight that you could get through the first round unbroken if you had to. Be strategic with your sets! Save a deadlift for your first hang power clean and save a hang power clean for your first push jerk. Move quickly and have fun!

Juneteenth

Set aside some time today to research the significance of June 19th. Use your voice and resources to action change. There is a long road ahead and a lot of work to do, but we know the CFD community is committed to being a part of the solution. We can and must do better for the black community. Start with some research and follow up with a signature to help make June 19th a federally recognized holiday.

Barbell Season

Every 90 seconds for 12 rounds:

1 clean (power or squat)
then
rest 2 minutes
then

AMRAP in 5 minutes
front squats 135/95#

Workout Notes

Build up to a heavy squat or power clean today. Continue to re-familiarize yourself with the barbell. You will have twelve chances today, add weight strategically! Create a pre-lift routine (stance, grip, shoulders back, gaze forward, etc.) and execute it before each lift. After twelve rounds, you will have two minutes to rest and load your barbell for front squats. Then you will knock out as many front squats as possible in five minutes. Sustainable set sizes will be crucial to minimizing your rest here. Utilize the squat clean for each new set, maintain a strong front rack position, and aim to drop your hip crease below your knee crease. Let your coach know if you have any questions!

Barbell is Life

21-18-15-12-9-6-3

Inside:
deadlift 185/135
box jumps

Outside:
kb swings or db snatch
box jumps

Workout Notes

Lather on the Wod Repair and tape up those fingers because we are crushing more barbell today. We have a classic combo of deadlifts and box jumps. Choose a conservative weight (especially if you haven’t deadlifted in three months). Be sure to pull the slack out of the barbell each time you start a new set. Setup is key! Step ups are a great substitute for box jumps as well. If you sign up to workout outside, we will be substituting kettlebell swings or dumbbell snatches for the deadlifts. Hit it hard and have fun. Let your coach know if you have any questions.

Barbell Every Damn Day

AMRAP 15 minutes

5 power snatches 115/85#
10 bodyweight lunges
15 sit-ups

Workout Notes

Hope you love the barbell, because we are making up for lost time. Start each round with five power snatches. Choose a conservative weight, the Rx weight is on the heavier side today. Shoot for quick singles or touch-and-go reps. Control the weight past the knees, open your hips violently, and finish locked out overhead. Next, move on to ten bodyweight lunges making sure to keep your chest tall. Finish each round with fifteen sit-ups. Let your coach know if you have any questions!

Today’s Workout

5 Rounds of 3 minutes on, 1 minute off

3 clean & jerks 135/95
12 air squats or alternating pistols

Workout Notes

We will be using the same time interval as “The Chief” today: five rounds of three minutes on, one minute off. Knock out three clean and jerks to start each round. Choose a weight that is light enough so that three quick singles are no problem. Ideally, shoot for a power clean plus a push jerk. Next move onto twelve air squats or pistols. These reps should also be quick. If you want to try pistols but twelve reps seems daunting, simply cut the reps in half! Keep track of your rounds and your extra reps separately. Let your coach know if you have any questions!

At home WOD

for time

50, 75 or 100 burpees

Our workout today is the first workout we did 3 months ago when we had to close the gym! Crazy to think it has been 3 months! At 5PM we will be on Zoom to show you all around the gym and you can also watch all your coaches do this workout! Join us from your houses if you want or feel free to watch the suffering! We will also be running our normal Zoom class at 9am! Please reach out to team@cfdavis.com or are running into difficulty setting up pushpress or sugarwod if you have any questions. Remember to log your score and give out some virtual fist bumps! Moving forward you’ll be able to easily look at benchmarks and previous performances to see how you’ve progressed.

Sunday super zoon

10 rounds of 60 seconds on 30 seconds off

10 power cleans
then
max reps of push-ups

Workout notes

Our workout today uses the same timing we saw yesterday but we’ve twisted the stimulus by asking for a posterior dominant buy in and a strict, upper body movement as your cash out for each round. You’ll start with a sustainable set of cleans. Use your dumbbell, kettlebell or light barbell and scale by adjusting the number of reps you attempt for each buy in. Your goal should be 1-2 sets of cleans each round with enough time to knock out some push-ups in your remaining time. Your score will be the total number of push-ups you complete after ten rounds.

Saturday super zoom

WOD

10 rounds of 60 seconds on 30 seconds off
10 Thrusters
then
Max reps of sit-ups

Workout notes

Today we have an interval style format with a difficult buy in. Start each round with a sustainable set of thrusters. Use your dumbbell, kettlebell or light barbell and scale by adjusting your “buy in” for each round. Your goal should be a set 1-2 sets of thrusters each round with enough time to knock out some sit-ups in your remaining time. Your score will be the total number of sit-ups you complete after ten rounds.