Category: Workout of the Day

Workout of the day

AMRAP in 20 Minutes

21 Double unders
15 Push-ups
9 Kettlebell swings

Workout notes

The weather this week is NO JOKE! We’ve made a few adjustments to the schedule to deal with this so make sure to check it out on Push Press! We’ve got a 20 minute AMRAP today with double unders, push-ups and kettlebell swings. Set sizes are small today for each movement so a workout like this is the perfect time to challenge yourself. Maybe you commit to doing all the double unders today, working from your toes for the push-ups or even bumping up your kettlebell weight to something heavier than you’re used to. Don’t forget to pack extra water today and even a hat or sunglasses! Let’s beat the heat CFD and start the week off strong!

Scaling

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

Workout of the day

AMRAP in 20 Minutes

50 Sit-ups
35 Squats
20 Weighted step-ups

Workout notes

We’ve got 20 minutes on the clock today with three fairly manageable movements. The rep counts are high in each round so set yourself up for success by choosing a pace you can maintain over the full workout.  The weighted step-ups will most likely be where the rubber meets the road depending on your weight choice of course. Keep moving here and break up the reps as needed knowing that your legs will get a break when you get back to the sit-ups.  Focus on an upright torso with every step and stand tall at the top with both feet on top of the box. It’s going to be hot today! Bring lots of water and grab a hat or sunglasses in case you end up in one of the sunnier spaces!

Scaling

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

Workout of the day

3 Rounds for time

400M Run
30 Push-ups
20 Kettlebell swings

Workout notes

Today’s workout is for time and each round will start with a run. Your coach will spend some time going over several different route options for the 400 meters to make sure that you are comfortable and able to social distance during this part of the workout. Please give other athletes plenty of space if you end up on your runs at similar times and you are always welcome to grab a rower or bike if you are not comfortable leaving your designated square during the workout.  After each run you’ll knock out 30 push-ups and 20 kettlebell swings. Scale the push-ups to a difficulty level that allows you to work in small manageable sets over the three rounds. As always, challenge yourself here, but also make sure you can keep moving and that you aren’t too burnt out after the push-ups to get to work on the kettlebell. Your normal working weight for the kettlebell will be a good choice today. Getting the 20 reps done in 1-2 sets would be ideal. This one is sure to be a shoulder burner so shake those arms out as much as you can during each run!

Scaling

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

Excessive Heat Warning

Heads up that we have capped the evening classes so that shade is available for everyone who chooses to brave the patio in today’s heat. We’re looking at extreme temperatures for next week as well, so we will keep you posted for any scheduling adjustments.

Workout of the day

for time
21-18-15-12-9-6-3
Burpees
Overhead squats

Workout notes

Today’s workout is a challenge, but a fun one! We’ll be completing this couplet of burpees and overhead squats for time. Spend some time before the workout making sure that you have the mobility and strength to safely complete an overhead squat. Front squats are a great scaling option if this movement is not happening for you. The weight on your bar today should be fairly manageable. Plan to break up the larger rounds into 2-3 sets but be able to hit those last few rounds unbroken. Do your best to set a pace and keep moving on the burpees! Happy Friday CFD! 

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

60 double unders
then
max reps alternating dumbbell squat cleans

Workout notes

We’re working on a 3 minute on 1 minute off interval today. Each 3 minute interval will start with a challenging set of double unders.  If double unders are still a tough skill for you, start by decreasing the number to something you know you could complete in under one minute. You can also choose to do 60 singles with a double under attempt every 10 reps. Your score for this workout will be your total number of dumbbell squat cleans. Keep moving once you get to the dumbbell and rack up those reps! 

Scaling

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

Workout of the day

EMOM for 10 Minutes
1 squat snatch
rest
2 minutes
then

for time
75 Power Snatches

Workout notes

Today’s workout will start with some lifting and skill work. You’ll have 10 minutes to work up to a heavy Snatch for the day. If you are new to lifting this can definitely be approached as skill work rather than strength work. During the 10 minute EMOM we will be focusing on the Squat Snatch. Catching the bar in an overhead squat position is difficult so work with your coach to make sure you find a difficulty level or squat depth that is manageable for you. After your 10 lifts there will be 2 minutes to lighten your bar and transition into the workout of 75 power snatches for time. You will want to keep your barbell light for this workout. If at any point you are doing singles or sets of less than 5 you have gone too heavy. Go fast and hang on to that bar! Don’t forget to put your score in SugarWOD and give out a fist bump or two while you’re at it!

Scaling

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

Workout of the day

10 Rounds of 60 seconds on 30 seconds off

7 Box jumps
max reps alternating devil press in remaining time

Workout notes

We’re using an interval timer today and working for 1 minute each round followed by 30 seconds of rest.  You will start each minute with 7 box jumps before moving on to devil press reps. Your goal will be to rack up as many devil press reps as you can over the 10 rounds. You will want to spend no more than 30 seconds working on your box jumps. If you are worried about completing all 7 reps in that time you can scale the number down to 5. Step Ups are also a great way to scale to guarantee more time with the dumbbell. The devil press is basically a burpee combined with a dumbbell snatch. Focus on your feet placement coming out of each burpee so that you are picking up your dumbbell with a flat back. Count all your devil press reps to find your score for this workout and don’t forget to add it to SugarWOD!

Scaling

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

Workout of the day

AMRAP in 15 minutes

1-2-3-4-5-6 …
Power clean
Front Squat
Push jerk

Workout notes

Today’s workout consists of a difficult barbell complex, a lot of time on the clock and an ascending rep scheme. Start the first round with one clean, squat and then finally a push jerk. In the second round you’ll do two cleans, two squats and two jerks. Continue by adding one rep to each movement after you complete a round. The ascending rep scheme will make this tough so consider what a large set of squats or push jerks looks like for you. Scale based on which movement is more difficult. In the end your score will be the number of reps in your final complete round and any additional reps. If you finished the round of ten and then added eleven cleans, your score would be 10+11.

Scaling

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb
overachiever: 225/155 lb

Workout of the day

for time
2K row or 4k bike
1 mile run
2k row for 4k bike

Workout notes

Today’s workout is a task priority chipper starting and ending on an assault bike or a rower. In the middle you’ll set out on a one mile run. Most of use are looking at a twenty+ minute workout so start out at a steady pace during the first row/bike and try to maintain a continuous effort.

Scaling

We have a long time at each station today so consider that when adjusting this workout. Scale by changing the distance of each piece but try to keep the original stimulus intact. Shoot for a long aerobic workout rather than a sprint.

Workout of the day

for time

40-30-20-10
Burpees
Medicine ball cleans

Workout notes

We’ve got a large amount of burpees and medicine ball cleans today to work through as quick as you can!  Don’t burn it all out in the first set of burpees, but try to settle into a pace that is sustainable and allows you to get right to work when you move on to the cleans. Medicine ball cleans are a simple and effective movement, but don’t underestimate them! Do your best to treat them like a barbell clean and open your hips before dropping into a squat to catch the ball and then stand up tall to complete each rep.  Using the same weight you would use for wall balls is a safe bet here or maybe a touch heavier.  If you can’t make it out to a class on the Patio today you can join us on Zoom at 9AM! Don’t forget to put your score in SugarWOD!

Scaling

standard: 16/10 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb