Category: Workout of the Day

Workout of the Day
AMRAP in 25 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
20 goblet squats
20 devil presses
2 minute rest

We’re tackling another long and tough AMRAP with a built-in rest. Use a kettlebell and a dumbbell that are within 5 or 10 pounds of each other. Push the pace just a little bit more on each round than you would in a straight AMRAP; the 2 minute break should be enough for you to recover a bit before you tackle the next round.

standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 28/20 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Skill
Deadlift
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
3, 4, or 5 rounds for time:
21 push ups
15 toes to bar
9 strict pull ups
200 m run

18 minute time cap

Today the actual round count is what varies between standard, rx, and sport. We’re hitting all bodyweight movements, so lean into your strengths and tackle 4 or 5 rounds if you’re comfortable with gymnastics and running. If those are harder movements for you, feel free to stick with 3 rounds. You can also play it by ear and make that decision during the workout.

standard: 3 rounds
rx: 4 rounds
sport: 5 rounds
metcon: 3×4:00 on, 1:00 off

Skill
On the rowing machine:
20 calories for time
Rest about 3 minutes
25 calories for time
Rest about 3 minutes
30 calories for time

We’re pushing the calorie domain out just a little bit from last week. If you were able to complete last week’s rows, hopefully the paces that you took will help inform your approach to today’s skill.

If you’re sharing rowers, just hop on during your partner’s rest interval.

Workout of the Day
AMRAP in 12 minutes:
Power cleans

At the 0:00 mark: 33 wall balls
At the 4:00 mark: 33 lateral burpees
At the 8:00 mark: 33 wall balls

Happy Birthday, Riley! We’re coming back to the power clean one more time and bumping the weight up just a little bit to hit all of Riley’s favorites today. If you’ve got a birthday coming up, chat with Alex or email him at team@cfdavis.com to request some movements!

Use a challenging power clean weight today; you should be going heavy enough that steady singles are the best plan the whole way through. Scale the wall balls so that 33 reps doesn’t take more than about 2 minutes, even when you’re mid-workout. It’s ok if the burpees take closer to 3 minutes, but cut the reps down a bit if you need to.

Record your total power cleans.

standard: 95/65 lb bar, 12/8 lb ball
rx: 155/105 lb bar, 20/14 lb ball
sport: 185/105 lb bar, 20/14 lb ball, unbroken wall balls
metcon: 4×2:00 on, 1:00 off

Skill
Strict Press
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
AMRAP in 16 minutes:
400 m run
30 kettlebell hang snatches
20 single arm overhead lunges

Don’t switch arms every rep, but do try to divide the work evenly between each arm across the workout. Use a slightly lighter kettlebell weight so that you can hang on for larger sets without your technique degrading. If the snatch is too advanced, switch to a kettlebell swing. If the overhead lunge puts too much stress on your shoulder mobility, transition to a goblet lunge or goblet squat.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power snatch plus slow pull power snatch

Hit a strong lift from the hang, and then take advantage of the slow pull off of the floor to maintain very precise positioning on the second rep. Feel free to go heavy as long as the pull from the floor stays slow and the lifts stay pretty!

Workout of the Day
AMRAP in 10 minutes:
7 power cleans
6 front squats
50 double unders

Pick up the intensity just a little bit today, and challenge yourself with a load that makes touch-and-go reps on the power cleans unlikely. You should, however, be able to hang on to the bar for a set of 6 front squats. Consider resting a little bit before the 7th power clean so that you can get right into your squats.

standard: 95/65
rx: 135/95
sport: 155/105, drag rope double unders
metcon: 5:00 on, 1:00 off, 4:00 on

Skill
Back Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of alternating dumbbell power snatches
15 seconds of rest
45 seconds of burpees
15 seconds of rest

Don’t look at 15 seconds of rest and assume that you’ll feel rested at the end of it. Pace this like a 15 minute AMRAP and everything will be ok. Add up all of your reps and calories at the end of the workout. If you’re sharing a bike with a partner, look for someone of a similar height.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken DB power snatches, fill the whole 45 seconds with burpees.
metcon: 15×0:45 on, 0:15 off

Workout of the Day
AMRAP in 25 minutes:
500 meter run
40 air squats
30 sit ups
20 push ups

We’ve got a nice and simple bodyweight workout today! Settle into a steady pace in preparation for the longer 25 minute time domain. This is a good chance to raise the difficulty on the pushups a little bit; 20 per round in this context is not too much volume.

standard, rx, and sport: as written
metcon: 5×4:00 on, 1:00 off

Fall Partner Fest
No classes today!

If you’re competing, please be at the gym a little before 9 am so that we can start the briefing at 9 sharp. We should be wrapped up by 2 pm!

Bring warm layers! It’s going to be cold and windy.

Be sure to park around the perimeter of the complex (the 400 meter run course) or at Sudwerk so that we don’t get in the way of our neighbor’s trunk-or-treat.

The workouts will be posted on SugarWOD by about 8 or 9 am.

The leaderboard and heat assignments can be viewed at:
https://docs.google.com/spreadsheets/d/e/2PACX-1vSbxzeG6d1ytThqc5o5Dzw_yhl92G4ORYGNNst53gvoxABnzNjohrnuPnGr6OQJDgnJ3WFnlV9HcT5L/pubhtml

Workout of the Day
We’re stretching after the workout today for the skill work!

Workout:

AMRAP in 16 minutes:
400 m run
21 lateral burpees
12 hang power cleans

The hang power clean weight should feel challenging, but never sketchy and never singles. Pick something that lets you hit sets of 4-6 for the whole workout. Trying to keep your burpees smooth and steady will likely end up being more efficient and more effective than trying to keep your burpees fast.

Anyone got 4 rounds in them?

standard: 95/65
rx: 135/95
sport: 135/95, 4 rounds
metcon: 4×3:00 on, 1:00 off

Skill
We’re stretching after the workout for the skill work today! Run through the following sequence, or about 15 minutes of your coach’s choice of stretches.

2 minute pigeon per leg
2 minute standing straddle
2 minute lunge stretch per leg
1 minute down dog
1 minute puppy dog
1 minute twisted cross per side
2 minute standing straddle

Skill
On the rowing machine:
15 calories for time
Rest about 3 minutes
20 calories for time
Rest about 3 minutes
25 calories for time

If you have injuries that prevent you from rowing, feel free to bike. Otherwise, let’s get some dedicated row practice in! Each of these efforts will take no more than about a minute or two to complete. Share a rower with one or two other people, and rest while they complete their calories. Try to really push the pace to get a sense for what kind of power output you can hold for each calorie count. The coach will have a running clock that you can use, or you can just read the time off the rower.

Workout of the Day
AMRAP in 12 minutes:
20 alternating dumbbell power snatches
16 goblet squats
12 pull ups (strict or kipping)

Scale the pull ups to a difficulty that lets you finish each round in 3 or 4 quick sets at most. You should be able to keep a steady pace on this workout with short sets and short rests.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 5:00 on, 2:00 off, 5:00 on