Category: Workout of the Day

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.

At Home WOD

Brought to you by Jakob L.

3 rounds for time:

400m run
21 swings
12 plank drags

Workout Notes

We have an ode to “Helen” today. Start each round with a four-hundred meter run. Go directly into twenty-one swings. If you have a kettlebell, use it. If you have a dumbbell, use it for swings or alternating snatches. Next, use that same piece of equipment for twelve plank drags. Drag your equipment from left to right with your right hand and right to left with you left hand. Maintain a rigid core throughout. Let your coach know if you have any questions!

At Home WOD

Brought to you by A^2.

7 rounds, 1 minute on each station

lunges
squats
double unders
rest

Workout Notes

Today’s workout is twenty-eight minutes long. You will hit each station seven times. The most difficult option would be to add weight for both your lunges and squats. Hold your weight in either the goblet or front rack position if you choose to incorporate some weight. The next option would be to add weight for either the lunges or squats (the other movement would be bodyweight only). The final option would be bodyweight only across all movements. Today is a great day to practice double-unders if you have a rope. If not, box jumps or lateral hops are great substitutions. Let you coach know if you have any questions!

At Home WOD

Brought to you by Alex H.

“As warm as possible in 6 minutes”
6 alternating power snatches
3 burpees

1 minute rest

“As stretchy as possible in 8 minutes”
2 minute standing straddle
2 minute right leg pigeon
2 minute left leg pigeon
2 minute puppy dog

1 minutes rest

AMRAP 10 minutes
10 alternating power snatches
5 burpees

Workout Notes

Today we have programmed warm-up and mobility within the workout. Use the first six minutes as a warm-up. Shoot to move smoothly at a steady pace for six minutes. See if you can deliberately take time in between each rep to avoid any long rest periods. Once six minutes is up, rest for one minute. Then move into eight minutes of stretching. Rest another minute. Finish with the the ten minute AMRAP. This time, push the pace and empty the tank. If you are using a kettlebell, feel free to substitute swings for snatches. Let your coach know if you have any questions. Tune in to Zoom at 12pm with Alex H.

At Home WOD

for time

1-2-3-4-5-6…20

power cleans
push-ups

Workout Notes

Settle in, we have an epic workout for you today. It includes ascending reps of power cleans and push-ups. Here is how it will look: Start with one power clean, then one push up. Next up, two reps of each movement, then three, then four, and continue working all the way up to twenty power cleans and twenty push ups. After a quick calculation, that comes out to two-hundred and ten reps of each! Sound like a lot? Let’s talk scaling. Stopping your workout at fifteen of each movement will get you one-hundred and twenty reps instead. Scale your push-up style as needed. Let your coach know if you have any questions. See you all at 9am for Zoom class!

At Home WOD

E2MOM for 30 minutes

200m run
then in your remaining time alternate between three exercises:

[1’s]- Plank hold
[2’s]- V-ups
[3’s]- Russian twists

*There is no prescribed rest between rounds*

Workout Notes

Alright, let’s break this thing down. Essentially you have fifteen rounds of work today. Each round will be two minutes long. You will start every round with a two-hundred meter run. Upon return, you will then hit as many reps as possible of whatever ab exercise you are on. For example, start the workout with a two-hundred meter run and finish with a plank hold until two minutes is up. Then go on another two-hundred meter run. This time, come back and hammer out as many V-ups as possible in the time remaining. Go directly into another two-hundred meter run and finish with as Russian twists in the left over time. That will be the first six minutes of the workout! You should hit each exercise five times. There is no prescribed rest today, so rest as needed. Let your coach know if you have any further questions and tune into Zoom at 9am.