for time
21-18-15-12-9-6-3
Box jumps
Power snatches
Today’s workout is a task priority couplet with a descending rep scheme. Descending rep schemes are designed to decrease the amount of work cone in each round in order for you to keep the intensity high.
standard: step ups or box jumps, 65/45 lb
rx: 24/20″, 75/55 lb
sport: 24/20″, 95/65 lb
overachiever: 30/24″, 115/85 lb
We’ve removed the 9:30AM outside option and added outdoor slots for 6,7,8,9 and 11 AM on a matted surface just outside of the roll up doors. We will be zooming the 9AM class from inside the gym as well.
5 Rounds of 3 minutes on 1 minute off
15 Wall ball shots
5 Power cleans
Wall ball shots are back! If you were lucky enough to have a medicine ball in quarantine you are probably sick of these but we’re excited to see how much you have improved. The rest of us have been chomping at the bit to throw something at the wall. We’ll score today’s workout “chief”style. That means you’ll start each three minute work period with the wall ball shots and recored your total rounds and reps for each mini-amrap. When the workout is over you’ll have five scores that you will add up to get your total number of rounds and additional reps.
standard: light enough to do a couple of rounds unbroken when fresh
rx: 20/14 lb, 135/95 lb
sport: 20/14 lb, 155/105 lb
overachiever: 30/20 lb, 185/135 lb
EMOM for 16 minutes
(1’s) russian twists
(2’s) max effort plank
(3’s) hollow rocks
(4’s ) rest
The gym is closed today for reorganization and cleaning so we are at home again for another bodyweight special. If you have a ball or a light object you can use that for the russian twists or just tap your hands on the ground for each rep. We have a ton of core work today and not much rest considering how difficult each of these movements are. You most likely won’t be breathing heavy for this workout but you will feel it! Add rest where you need to and try work at a sustainable effort for all four rounds.
10 rounds for time
30 double unders
10 thrusters 95/65 lb
20 minute time cap
Just when you thought the barbell was going away for a while we are giving you the opportunity suffer through a hundred thrusters. Load your bar up to a light weight and grind through ten rounds of this beast. Ideally you could do a few rounds unbroken if you wanted to. There’s no need to go unbroken for any rounds and breaking up each set of ten into smaller chunks might be a good idea. We just don’t want you to go so heavy that you can’t do a set unbroken. We’ll have a 20 minute cap in case this gets out of control.
AMRAP 20 minutes
10 alternating dumbbell snatches
20 push-ups
30 step-ups
We will be using a dumbbell today! Start with ten alternating dumbbell snatches. Choose a weight that you can maintain unbroken sets throughout. Move on to twenty push-ups. Scale by elevating your hands onto your box or by dropping down to your knees. Finally, finish with thirty step ups! Let your coach know if you have any questions.
EMOM for 20 minutes
(odd) max reps kettlebell swings
(even) max reps sit-ups
Today we’re traveling back in time to about ten days ago when we were all stuck with a limited selection of gear. Well, most of us anyways. The workout today should remind you of a couple of our favorite quarantine movements. If you are still staying out of the gym and working out with limited gear, this one is for you. After the clock hits twenty minutes you should have one big number as your score.
EMOM 10 minutes
1 squat snatch
then
rest 3 minutes
then
AMRAP 7 minutes
max reps of burpee box jumps
If Matt Pedri wants more barbell, we should probably give him more barbell. First up, one squat snatch on the minute for ten minutes. Really focus on your catch position today. Get as deep in that overhead squat as you can while maintaining a solid position (heels on the floor, knees out, chest up). A power snatch is a great option as well. Really explore your space with that barbell. I mean, really explore that space! After round ten, rest for three minutes. Then put on your gold-plated diapers, because once your rest is up, the workout becomes a seven minute AMRAP of burpee box jumps. Scale by using a plate or stack of plates rather than a box. You will only be doing yourself and the entire gym a disservice if you don’t perform the hell out of those burpee box jumps! And remember, if you have a fever, the only prescription is more barbell (just kidding please stay home if you have a fever).
For time:
100 push jerks (115/85)
At least it’s not squats, lunges, or hang cleans today. The workout is pretty straight-forward: Complete one hundred push jerks as fast as you can. Utilize a strong drive from your legs, and drop under the bar as you catch it overhead before you lock out your arms and punch your head through your shoulders to complete each rep. This should be a smooth motion. Besides decreasing the load, cut down the number of reps to scale even further. Let your coach know if you have any questions!
20-18-16-14-12-10-8-6-4-2
hang power cleans (115/85)
front rack walking lunge steps (115/85)
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!
AMRAP 20 minutes
15 Burpees
20 Air Squat + Jumping Squat
E4MOM
200m Run or 100 Mountain Climbers
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!