Category: Workout of the Day

SATURDAY SUPER ZOOM

5 Rounds with one minute on each station
hollow hold
push-ups
jumping alternating lunge steps
plank drags
sit-ups
rest

Workout notes

Today’s workout is a long duration interval workout with five stations. Everything we’re doing today is bodyweight so no equipment is necessary to participate in this workout. Each round starts with what is probably the hardest station. Holding a quality hollow hold for that duration can be fairly difficult. Scale to a method you can hold for most of the minute. Hope to see you at our 9am Zoom class!

At Home Wod

AMRAP 20 minutes

200m farmer carry
40 goblet squats
60 sumo deadlift high pulls
40 goblet squats

Workout Description

Today’s workout is a triplet. Each round will start with a 200 meter farmer carry. Use two pieces of equipment if you have it. If not, try to give yourself equal work on each side. Once you make it back from your farmer carry, hold your piece of equipment in the goblet position, keep your chest tall and core engaged while knocking out those squats. The goal should be to hit full depth on the goblet squats while maintaining posture. For the sumo deadlift high pulls: widen your stance outside your shoulders, grip your piece of equipment with both hands, drive through your heels, finish with those hips fully extended and let that piece of equipment float up to collarbone height. Small sets and a sustainable pace will go a long way in this workout. Minimize rest and get back to your piece of equipment as quickly as you can.

At Home Wod

7 Rounds – 3 minutes on/1 minute off

400m run
max rep burpees

Workout Notes

We have a straightforward, interval-style workout today! In each three minute round you will start with a 400m run and follow it up with as many burpees as possible. You will then follow each round with one minute of rest. Ideally, you will be running for approximately two minutes, giving yourself one minute for burpees. If you find yourself having less than 30 seconds for the burpees, consider shortening the run or giving your run a time cap. Your score today will be total number of burpees.

At Home WOD

AMRAP 15 Minutes

2-4-6-8-10-12-14…
Alternating Pistols
Cleans

Workout Notes

For today’s workout we will climb our workout ladder as far as we can in fifteen minutes. Be sure to pace the first few rounds, as the workout becomes more difficult with each subsequent round. Start with two alternating pistols (one on each side) followed by two cleans, then four and four, six and six, etc. The pistol, or one-legged squat, requires significant strength and mobility. Consider using a doorframe, rail, or wall to help you maintain stability. Another scaling option includes goblet or front squats. If you are using a dumbbell or a kettlebell, you may want to alternate your cleans as well. Ideally you will be getting equal work on both sides for both movements today.

AT HOME WOD

10 Rounds for time

4 push jerks
7 swings
10 snatches

WORKOUT NOTES

We have another tough one on the menu today. This workout is a ten round task priority workout. If you have a barbell, load it up to a weight light enough that you could perform the snatches in one to two sets. For the “swings” portion of the workout you scale to hang power cleans. If you are using a dumbbell or kettlebell the push jerks will likely be the hardest part of the workout. If you can alternate arms each round so that you get five rounds on each. We have a lot of lifting reps on the menu today so if this level of volume is way outside of your comfort zone consider scaling to five rounds!

AT HOME WOD

3 rounds for time

800m run
30 squat clean thrusters
30 broad jumps or 100 double unders

workout notes

Today’s workout is a three round, time priority triplet of two bodyweight movements and a difficult lifting movement.  Map out an 800M course in your neighborhood using your favorite mapping tool and set your timer to count up.  Using your dumbbell or kettlebell you’ll tackle a large set of squat clean thrusters when you get back in from the run. If you have a barbell load it up to a fairly light weight so that you can complete multiple reps in quick succession. If you have a dumbbell or kettlebell, alternate arms each rep.  If you have a heavy weight consider scaling the movement to squat cleans.   Finish out each round with a large set of double unders, pogo jumps or broad jumps.

Join us in the Zoom room for today’s challenge!

https://us04web.zoom.us/j/5352529152

SUNDAY SUPER ZOOM

AMRAP in 20 Minutes
100 sit-ups
100 push-ups
200 bent over rows

Workout notes

We’re using the same rep scheme and format as yesterday’s workout. The numbers will look familiar but the workout will most likely feel very different.  With large sets of burpees and snatches you were probably breathing pretty hard. This workout biases strength over conditioning.  Attack the sit-ups at a steady pace that you can maintain for the entire set.  For push ups and bent over row’s you’ll want rest early and often.  The bent over row might be new to you so take a look at the demo video below.  There are a few ways to adjust the movement based on your equipment.  Be sure to distribute the work evenly across both arms.  You can also rest your opposite hand on a bench or chair to add some stability.

Join us in the Zoom room for today’s challenge!

https://us04web.zoom.us/j/5352529152

SATURDAY SUPER ZOOM WOD

AMRAP in 20 Minutes
100 burpees
100 snatches or cleans
200 mountain climbers

Workout notes

For today’s workout we’ll be slogging through large sets of three difficult conditioning movements.  The workout starts with one-hundred reps of burpees. If you’ve been following us for a while, you know how difficult large sets of burpees can be.  Our best advice is to take the first twenty or so at a slow pace. Try to work through all one-hundred reps at a cadence you can maintain.  When you finish your burpees you’ll go straight into a large set of cleans or snatches.  If you have a barbell, keep the load light so you can do large sets with short rest in between.  If a dumbbell or kettlebell are your only implement scale the movement by performing cleans rather than snatches if your load is too heavy to allow snatches.  Finally we’ll finish each round with a large set of mountain climbers.  Our round count will be low and getting through one round will be a challenge. In the end your score will be the total number of rounds you complete plus any additional reps in your final incomplete round.

 

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Join us at 6:00 PM Friday  or at 9:00 AM Saturday, Sunday in the Zoom room.  Kids class will be happening again Saturday at Noon as well!

https://us04web.zoom.us/j/5352529152

If you don’t have the password check with your coach or jump into the facebook group CFDATHOME

AT HOME WOD

“Nancy”

5 Rounds for time

400M run
15 overhead squats

Workout notes

This will be our final named workout in named workout week.  It’s been a lot of fun and something we hope to do when the gym re-opens.  Nancy is a task priority couplet with a bodyweight and a weightlifting movement.  If you have a barbell you can try this with the benchmark load of 95/65 lb.  The rest of us will be wrestling our dumbbells or kettlebells for the duration of the workout.  If you struggle with overhead squats normally or you are still working on your mobility, you’ll probably want to scale to a globet squat.  For the one arm version break up the reps however you see fit but try to distribute the work evenly across both arms.

AT HOME WOD

“Chad”

for time

1000 Step-ups

Workout notes

Wowzers, that’s a big number.  This workout definitely falls into the “Hero” category.  In the benchmark version you would use a 20″ box and wear some kind of vest or weighted ruck. To complete all one-thousand step ups you will need about an hour give or take so consider this a long workout. Akin to more of a hike or steep climb.  Your intensity should be on the low with you moving steadily throughout.  Consider scaling by giving yourself time cap or significantly reducing the volume.  If you want to climb about five-hundred steps you would give yourself a thirty minute time cap.