Category: Workout of the Day

Skill
4 rounds:
90 seconds of rowing or biking for meters
90 seconds of rest

At the start of each of the two intervals (machine and rest), complete one small and easy set of double unders (5-15 reps)

If you’re tackling the open, hop on a rower and start familiarizing yourself with how it feels to go for meters instead of calories. Start both the machine interval and the rest interval with a short and confident set on your jump rope.

standard: 5 double unders
rx: 10 double unders
sport: 15 double unders

Workout of the Day
AMRAP in 12 minutes:
10 kipping pull ups
15 sit ups
10 hang power cleans
15 sit ups

Scale to banded pull ups or ring rows so that you’re able to do sets of 3-5 reps throughout the workout. You should also be able to hang on to sets of 5 hang power cleans, but it’s ok if that gets quite challenging by the end. Try to transition quickly and smoothly in and out of the sit ups.

standard: 75/55
rx: 115/85
sport: 135/95, chest to bar
metcon: 4×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Power snatch plus squat snatch

Just like Tuesday’s clean work, the focus here is on maintaining a consistent stance from one lift to the next while pushing the depth in the receiving position. Be sure that you’re staying within the limits of your flexibility; snatching will test those limits, but it should never be used to try to dynamically gain flexibility. Stretch to gain flexibility, then snatch to take advantage of it.

Workout of the Day
10 rounds:
1 minute of kettlebell swings
1 minute of wall balls

At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout.

Happy Birthday, Collette! This workout is one of her favorites! Got a birthday coming up? Email Alex at team@cfdavis.com to make a request!

Pick a manageable swing weight for this one! This is a 20 minute workout, so you don’t want to be struggling with any of the 3 movements right out of the gates. If 5 burpees per minute (100 total) is too much for you, drop the number down to 4 or 3.

standard: 16/12 kg KB, 12/8 lb ball
rx and sport: 24/16 kg KB, 20/14 lb ball
metcon: 10×1:00 on, 1:00 off

Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted

Try to bump up the weight by 2.5 – 5 pounds from when we did this two weeks ago, even if you’re doing them banded; grab a light band, thread it through a 2.5 pound plate, and wear it like a backpack!

Workout of the Day
4 rounds:
45 seconds of single arm dumbbell push presses
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of box jumps
15 seconds of rest

Pace this workout like a 12 minute AMRAP; 15 seconds will be just enough time to transition to your next station before you start moving again. Scale the ring dips with a band or by keeping your feet on the floor. You should be able to do at least 2-3 at a time for most of the workout. On the push presses, switch arms whenever you’d like so that you get an even amount of work on both sides.

standard: 20/12 inches, 35/20 lb
rx and sport: 24/20 inches, 50/35 lb
metcon: 12x 0:45 on, 0:15 off

Skill
EMOM for 10 minutes:
Power clean plus squat clean

Build out the range of motion in the catch position on the second rep of this complex. Both reps will come from the floor, and you can drop the bar between them. Try to catch the power clean in the same stance that you use for your squat clean; aside from the depth, there should be no fundamental difference between the mechanics of these two lifts.

Workout of the Day
For time:
21-15-9
Clean and jerk
75 double unders before each round

16 minute time cap

Wait to put your equipment away until everyone’s finished; cheer on your neighbor!

Use a barbell weight that has you hitting quick singles throughout the workout with no more than about 5 seconds between reps at any point. Scale the jump rope to take about a minute per round. Move fast on the last set of clean and jerks, but don’t get sloppy.

standard: 95/65
rx: 135/95
sport: 135/95, drag rope double unders
metcon: 3×3:00 on, 1:00 off

Skill
Deadlift
5 sets of 5

Target 70-75% of your max

Work up to a weight within the 70-75% range before starting the first of your 5 work sets. Take about two minutes between sets. Avoid maxing out today.

Workout of the Day
5 rounds:
1 minute of overhead squats
1 minute of calories
1 minute of rest

Use a barbell weight that lets you hit two quick sets of about 8-12 reps each minute. If your shoulder flexibility doesn’t allow for overhead squats, bring the bar down to the front rack position and work on front squats. Push the pace on the machine.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
10 step ups (no weight)
8 kettlebell swings
6 push ups

Choose a relatively heavy weight on the swings today; you should be able to do most of the rounds unbroken, but it’s ok if you need to go 4 and 4 in the later parts of the workout. Do the same for the push ups. Add your rounds and your reps together at the end of the workout.

standard: 24/16 kg, 20/12 inches
rx: 32/24 kg, 24/20 inches
sport: 32/24 kg, 24/20 inches, handstand push ups

Workout of the Day
For time:
21 dumbbell power snatches (arm one)
21 lateral burpees over the dumbbell
21 dumbbel power snatches (arm two)
21 lateral burpees over the dumbbell
15 dumbbell power snatches (arm one)
15 lateral burpees over the dumbbell
15 dumbbel power snatches (arm two)
15 lateral burpees over the dumbbell
9 dumbbell power snatches (arm one)
9 lateral burpees over the dumbbell
9 dumbbel power snatches (arm two)
9 lateral burpees over the dumbbell

15 minute time cap

Welcome to the first Open workout of 2024! You’ll be tackling 90 dumbbell snatches and 90 lateral burpees today; settle into a strong and steady pace on both movements and do your best to hang on to it.

If you’re planning on doing a video submission, come in during open gym!

standard: 35/20
rx and sport: 50/35
metcon: 4×2:30 on, 0:30 off

Skill
AMRAP in 8 minutes:
8 toes to bar
4 dumbbell snatches (right arm)
4 dumbbell snatches (left arm)
4 lateral burpees over the dumbbell
Rest 20-30 seconds

We’re doing two things with this skill work: getting some toe-to-bar practice, and working on the details of tomorrow’s open workout. We typically do our dumbbell snatches alternating, so get used to hanging onto the dumbbell for consecutive reps on the same arm. As always, touch both heads of the dumbbell to the ground at the bottom. For the lateral burpees, just treat the dumbbell like you would a barbell, focusing on jumping over and not around it. Keep your pace sub-maximal!

Workout of the Day
AMRAP in 7 minutes:
75 drag rope single unders
15 hang squat cleans

Rest 3 minutes

AMRAP in 7 minutes:
75 drag rope single unders
20/15 calories

Keep your barbell light enough that you never have to break the hang squat cleans into more than two sets. Scale the jump rope to take less than a minute, and push the pace on the calories! Record your two AMRAPs separately on the whiteboard and in SugarWOD.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7:00 on, 3:00 off, 7:00 on

Skill
EMOM for 10 minute:
Hang power snatch plus power snatch

Find an efficient and powerful position on the hang snatch, and then pass through that same position on your way up from the floor on rep number two. Feel free to drop the bar between reps, and work up to a heavy set if you’re feeling comfortable with the complex.

Workout of the Day
3 rounds for time:
45 sit ups
30 box jumps
15 push jerks

18 minute time cap

Use a barbell that lets you hit smooth sets of at least 5 throughout the whole workout with no more than about ten to fifteen seconds of rest between sets. Each movement should be a slight change in muscle groups from the previous, so try to transition quickly and efficiently into working on the next station.

standard: 95/65 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 3×3:00 on, 1:00 off

Skill
8 rounds:
4 ring dips (banded, strict, or weighted)
20 seconds of handstand practice

Rest about a minute between rounds

If you’re confident on the movement, consider bumping up the challenge on the ring dips by adding an extra 5 or 10 pounds today. For the handstand practice, anything from wall walks to freestanding handstand holds is fair game.

Workout of the Day
AMRAP in 12 minutes:
12 deadlifts
8 lateral burpees
4 strict pull ups

Use a deadlift weight light enough that you can hit the first couple of rounds unbroken. Scale the strict pull ups so that even if you’re doing singles you’re able to jump back on the bar quickly between reps. You should be able to keep a pretty steady pace from movement to movement without getting bogged down at any one station today.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 1:00 off