Community Fitness Davis

Find your fittest self

Category: Workout of the Day

  • August 7, 2020

    Workout of the day

    AMRAP in 15 minutes

    10 box jumps
    10 alternating dumbbell snatch

    Workout notes

    Today’s workout is a 15 minute AMRAP of Box Jumps and Snatches.  Focus on landing on top of your box in an athletic position with your chest upright. This would be a great opportunity to bump up your dumbbell weight if you’ve been working with the same dumbbell for awhile. Do your best to settle into a sustainable pace and keep moving for the full 15 minutes.  Don’t forget to put your score in SugarWOD!

    Scaling

    standard: step ups, 35/20 lb
    rx: 24/20″, 50/35 lb
    sport: 24/20″, 65/45 lb
    overachiever: 32/24″, 75/55 lb

  • August 6, 2020

    Workout of the day

    AMRAP in 10 Minutes

    7 Kettlebell swings
    4 Thrusters

    Workout notes

    Today’s workout is a 10 minute AMRAP of KB Swings and Thrusters. The goal of this workout is to move fast for 10 minutes with quick transitions between movements. Your KB Swing weight and your thruster weight should both be light enough that you can start out doing unbroken sets of each movement for the majority of the workout.  Don’t forget to put your score in SugarWOD!

    Scaling

    standard: 24/16 kg, 45/35 lb
    rx: 32/24 kg, 95/65 lb
    sport: 40/28 kg, 115/85 lb
    overachiever: 40/32 kg, 155/105 lb

  • August 5, 2020

    Workout of the day

    10 rounds of 60 seconds on 30 seconds off

    30 Double unders
    then
    max reps One arm dumbbell overhead walking lunge steps

    Workout notes

    Today’s workout is another 10 rounder in a different format. Rather than pushing straight through the 10 rounds we’ll be working in one minute intervals with 30 seconds of rest between each round. You will start each minute of work with 30 double unders. You should only be working with the jumprope for 30 seconds or less so make sure to scale the number down as needed to achieve this. If you aren’t confident with this movement yet you can also choose to complete 30 single unders before moving on to the lunges. If you go with this option make sure you are making at least one double under attempt in each round. Just like on Monday with the overhead squats, make sure to hold your weight at your chest or shoulders if the overhead position is not a good idea.  Don’t forget to put your score in SugarWOD!

    Scaling

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

  • August 4, 2020

    Workout of the day

    10 Rounds for time

    10 Push-ups
    10 hang power cleans

    Workout notes

    We’ve got another, for time workout today. 10 rounds are on the menu with push-ups and hang power cleans. Choose a weight for the hang power clean that allows you to get the 10 reps done in 1-2 sets. You don’t want to find yourself doing singles or doubles in those later rounds so choose wisely! Push-ups can be scaled as usual to knee push-ups or with your hands on a box or bench. If you want to scale the volume down a bit you can drop the total round count to 6, 7 or 8. Don’t forget to put your score in SugarWOD!

    Scaling

    standard: 95/65 lb
    rx: 135/95 lb
    sport: 155/105 lb
    overachiever: 185/135 lb

  • August 3, 2020

    Workout of the day

    for time
    50-40-30-20-10
    Sit-ups
    25-20-15-10-15
    Overhead squats

    Workout notes

    Today we have a for time workout with the pairing of a very simple movement and a more complex and difficult movement. The overhead squat is one of the more challenging things we do. Make sure that you can keep the bar in a solid position as you travel all the way down into each squat. Front squats are a great scaling option if overhead squats aren’t happening today. There are 150 Sit-Ups and 75 overhead squats in this workout. To scale the total volume you can cut off the first round of 50 and 25 which will drop your rep count to 100 sit-ups and 50 overhead squats.

    Scaling

    standard: 45/35 lb
    rx: 95/65 lb
    sport: 115/85 lb
    overachiever: 155/105 lb, ghd sit-ups or toe-to-bar

  • August 2, 2020

    Workout of the day

    7 rounds of 2 minutes on 1 minute off

    250M Row or 500M bike
    then
    max reps alternating dumbbell clean & jerks

    Workout notes

    Today’s workout is a twenty minute, seven round interval workout where you’ll start each round with a short row or bike, your choice. After your reached your target distance hop off and spend your remaining time knocking out alternating clean and jerks with a dumbbell of your choosing. In the end your score will be your total number of clean & jerks completed across seven rounds.

    Scaling

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

  • August 1, 2020

    Workout of the day

    AMRAP in 20 Minutes

    400M Run
    50 power snatch

    Workout notes

    Today’s workout is a long duration time priority couplet with a bodyweight movement and a high rep weightlifting movement. The elephant on the patio will most likely be the high volume set of snatches. Load your bar to a very light weight that lets you knock out a large number of reps per set. If you have a familiar kettlebell weight, compare your snatch weight to that. If you swing a 24kg/53lb kettlebell comfortably, a 75 lb barbell would be a huge increase in weight! Compare that to suddenly deciding to use a 32kg kettlebell in a high rep workout. Keep the bar light and work through each set of fifty in large sets.

    Scaling

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

  • July 31, 2020

    Workout of the day

    for time

    50-35-20
    Burpees
    Thrusters

    Workout notes

    There’s nowhere to hide in a thruster/burpee combo! Today’s workout looks like a doozy, but like most workouts how you approach it will make a big difference. We’re working with a VERY light thruster today so make sure that you choose a weight that allows you to work in big sets even under extreme fatigue. Keep moving as best you can through the burpees and just keep chipping away!

    Scaling

    standard: Training bar and/or cutting off the round of 50.
    rx: 45/35 lb
    sport: 75/55 lb
    overachiever: 95/65 lb

  • July 30, 2020

    Workout of the day

    for time

    21-18-15-12-9-6-3
    Box jumps
    Kettlebell sumo deadlift high pull

    Workout notes

    We have a for time workout today with box jumps and kettlebell sumo deadlift high pulls on the menu. You’ll start with box jumps before moving on to your kettlebell. Using a kettlebell for this movement will most likely prove to be a bit easier than when we use a barbell. It is totally ok to have to break up the reps during the first couple of rounds. Focus on keeping your back flat with your chest up through each rep as you drive and pull that weight up to chest height. Do your best to keep your transitions quick between each movement especially as you get into the single digit rep rounds.

    Scaling

    standard: 20/12 kg, step ups 24/20″
    rx: 24/16 kg, 24/20″
    sport: 32/24 kg, 24/20″
    overachiever: 40/32 kg, 32/24″

  • July 29, 2020

    Workout of the day

    AMRAP in 20 minutes

    40 sit-ups
    30 walking lunge steps
    20 push-ups

    Workout notes

    We’re taking a break from the weights today and moving through three bodyweight movements for twenty minutes. The push-ups will be the sticking point for many people so choose a scaling option that allows you to keep moving but is still challenging. As always we’re looking for full range of motion push-ups, making contact with the ground at the bottom of each rep and locking out elbows at the top. Do your best to settle in to a sustainable pace and keep moving for the full 20 minutes.

    Scaling

    standard: bodyweight
    rx: bodyweight
    sport: 20 toe-to-bar, double dumbbell weighted lunges 50/35 lb, SHSPU
    overachiever: 20 toe-to-bar, double dumbbell weighted lunges 75/55 lb, Def SHSPU