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June 16, 2021

Skill
EMOM for 10 minutes
2 overhead squats

Spend 10 minutes working up to a challenging set of two overhead squats. You can choose to either squat snatch your first rep and follow that up with an additional overhead squat or you can start with a power snatch and then complete your two overhead squats. The second option will be good for anyone who is still working on getting comfortable in the overhead squat position. Focus on pressing up on the bar and keeping your gaze forward as you send your hips back first to sit back and down into your squat. This position can be incredibly difficult so only go as deep as is safe and smart for yourself.

Workout of the Day
7 rounds of 30 seconds at each station
double unders
rest
power snatches
rest

Lighten your bar quite a bit after the skill work for today’s workout. You’ll have seven chances at thirty seconds of double unders and thirty seconds of power snatches to rack up as many reps as possible. You’ll also have thirty seconds of rest after each work period so plan to take advantage of each interval and work for as much of your time as possible. Your barbell weight should be light enough that you can complete sets of snatches throughout the entire workout. Double unders can be tough but even getting a few done in each interval would be a real win if you’re still working on this skill! If you aren’t ready for double unders in a workout feel free to switch it up to singles with a speed rope or drag rope.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you can alternate hands every rep. Double unders can be tough but even getting a few done in each interval would be a real win if you’re still working on this skill! If you aren’t ready for double unders in a workout feel free to switch it up to singles. If you don’t have a rope at home mountain climbers or lateral hops are a great sub. See you on the leaderboard!

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June 15, 2021

Workout of the Day
AMRAP in 20 minutes
15 sit ups
10 alternating devil press
5 push-ups

Grab a dumbbell and get ready for a fun twenty minutes:) The tricky part of this workout will be the devil press so make sure to practice a few of these before the workout starts. Getting the transitions down from rep to rep will pay off when it comes to this movement. As always make sure to keep your push ups as strict as possible and maintain full range of motion for every rep.

standard: 35/20 lb
rx: 50/35 lb
sport: 55/40 lb
overachiever: 65/45 lb

CFD at home:
This workout can be done with a dumbbell or kettlebell. The devil press is basically a burpee plus a dumbbell or kettlebell snatch for each rep. You can alternate arms for the snatch each rep. If you are working with a kettlebell don’t worry about keeping your hand on the kettlebell during the burpee portion of the devil press. Push-ups can be scaled to knee push-ups or with your hands on a box or bench. Your score will be total rounds plus any extra reps. See you on the leaderboard!

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June 14, 2021

Workout of the Day
7 rounds of 2 minutes on 1 minute off
3 hang power cleans
2 hang squat cleans
1 front squat

Today’s workout is all about the barbell. Plan to go with a weight that you feel comfortable with. You’ll be spending a lot of time hanging on to it so your weight choice will be important. Make sure to test out each barbell movement with the weight you choose to make sure you can handle the weight for both the cleans and the squats. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb.
sport: 135/95 lb.
overachiever: 155/105 lb

CFD AT HOME:
If you are working out from home this workout can be done with a barbell, dumbbell or kettlebell. If you are working with a DB or KB you’ll be doing alternating hang cleans and hang squat cleans so you can change the rep scheme to 4-2-1 instead of 3-2-1 so that you are always doing to same amount of work on each side. Your score will be total rounds completed plus all extra reps at the end of the seven rounds. Have fun! See you on the leaderboard!

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June 13, 2021

Workout of the Day
AMRAP in 20 minutes
Row or Bike Calories
E2MOM 15 KB Swings

Today you get your pick of either a bike or rower. You’ll be spending a lot of time on it so choose wisely! Your goal will be to rack up as many calories as possible in twenty minutes, but you’ll start the workout with fifteen kettlebell swings and then repeat those fifteen swings every two minutes until the twenty minutes is up. As soon as you finish each set of swings hop on your rower or bike and start chipping away through calories on your machine. Plan to choose a kettlebell that allows you to get your set of fifteen done in one to two sets. Your score today will be your total calories at the end of the twenty minutes.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/32 kg

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June 12, 2021

Workout of the Day
4 rounds of 5 minutes on 2 minutes off
500m Run then max reps
MedBall Sit-Ups
Pull-Ups
MedBall Sit-Ups
Pull-Ups

We’ll be working on a five minute interval clock today with two minutes of rest between each work period. Each work period will start with a run all the way around the complex. When you get back from the run you will be working through as many reps as possible of either medicine ball sit-ups or pull-ups. You’ll have two chances at each movement. What movement you starts at doesn’t necessarily matter so feel free to switch up the order and start on pull-ups to open up space on the pull-up bars if classes are big.

standard: 12/8 lb.
rx: 20/14 lb. kipping pull-ups
sport: 20/14 lb. chest to bar pull-ups
overachiever: 30/20 lb. chest to bar pull-ups

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June 11, 2021

Skill
EMOM for 10 Minutes
1 Power Snatch + 1 Squat Snatch

You’ll be completing two lifts every minute on the minute for ten minutes today. Start with a power snatch and follow it up with a squat snatch. You can choose to hang on to the bar between the lifts or drop it depending on your preference. Make sure to pay attention to which lift is more difficult for you between the two and let that lift guide your weight choices. This may mean that you end up lifting a little lighter today and working on technique!

Workout of the Day
On a clock set for 12 minutes:
1 minute of power snatches
1 minute of jumping lunges
2 minutes of power snatches
2 minutes of jumping lunges
3 minutes of power snatches
3 minutes of jumping lunges

We’ll be working through three separate intervals on a twelve minute clock for today’s workout. You’ll start with one minute of both power snatches and jumping lunges, followed by two minutes of each and finally three minutes with each movement. Your goal for today will be to rack up as many reps as possible. Your bar for today’s workout doesn’t need to be light but it should be manageable for quick singles. If you end up having to squat snatch any reps you have gone too heavy. The jumping lunges take some practice so give these a try before the workout starts. It can be helpful to land in a wider lunge than you might normally to give yourself a solid base for balance. If jumping lunges are a no for you feel free to do normal walking lunges in place.

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/135 lb.

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June 11, 2021

Skill
EMOM for 10 Minutes
1 Power Snatch + 1 Squat Snatch

Workout of the Day
On a clock set for 12 minutes:
1 minute of Power Snatch
1 minute of jumping lunges
2 minutes of Power Snatch
2 minutes of jumping lunges
3 minutes of Power Snatch
3 minutes of jumping lunges

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/135 lb.

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June 10, 2021

Skill
Tabata Toes to bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
10 rounds of 30 seconds at each station
Push-Ups
Rest
Box Jumps
Rest

We’re taking a break from the barbell today and sticking to all bodyweight movements. You’ll have ten rounds of thirty seconds at each station of box jumps and push-ups. You will have thirty seconds of rest after each work period. If you can’t jump for any reason feel free to do step ups instead. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! In the end your score will be the total number of reps today.

standard: step ups, box push-ups
rx: 24/20″, strict push ups
sport: 24/20″ Strict HSPU
overachiever: 30/24″ Deficit Strict HSPU 3″

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June 9, 2021

Skill
EMOM for 10 Minutes
1 Thruster

Spend ten minutes working up to a heavy thruster. The best way to get this done will be to start with a squat clean and then rather than just standing up like you normally would you’ll want to push through the middle part of your squat with as much speed as possible to send the bar up over your head in one smooth motion. You are always welcome to start with a power clean before doing your thruster but this can sometimes take some of the power out of it and make the bar feel a bit heavier. Give it your best shot and remember the heavier you lift during the skill work the lighter your bar will feel during the workout right?!

Workout of the Day
For time
400m Run
50 Thrusters
400m Run

Lighten up your bar quite a bit after the skill work before getting ready to tackle today’s workout. We’ve got a large set of light thrusters sandwiched between two four hundred meter runs. Plan to choose a weight for your bar that allows you to knock out pretty large sets as you work through your set of fifty. Being able to open with a set of ten to fifteen thrusters would be a good place to start.

standard: 45/35 lb.
rx: 95/65 lb.
sport: 115/85 lb.
overachiever: 135/95 lb.

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June 8, 2021

Skill
Unbroken Double Under Ladder

With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next set. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day
AMRAP in 12 minutes
20 Alternating Dumbbell Cleans
12 Weighted Step Ups
200m Run

Grab a dumbbell and a box for today’s twelve minute AMRAP. Yesterday we saw small sets of heavy cleans and today we’re are going light with more reps. You’ll want to be comfortable with the dumbbell that you choose today for your cleans and step ups. It is up to you how you hold your dumbbell for the step ups so try out a few different options before you get started!

standard: 35/20 lb, 20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/24″