Workout of the Day
7 rounds of 2 minutes on 1 minute off
10 goblet squats
14 alternating dumbbell power clean & jerks

max reps box jumps overs

You’ll need a dumbbell and a box for today’s interval style workout. You’ll have seven attempts at two minute rounds that will start out with 10 goblet squats and 14 alternating clean and jerks with your dumbbell. Once you have finished the prescribed work you’ll have the rest of the two minutes to work through as many box jump over reps as possible. Choose a dumbbell that you are pretty comfortable with so that you can complete the ten squats unbroken as well as the clean and jerks with a short rest between. A good goal would be to finish the dumbbell work in under one minute which would leave you about one minute to work at your box. Your score for today will your total box jump over reps at the end of seven rounds.

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

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a box or something to use for the box jump over reps you can either do broad jumps, step ups (weighted or unweighted) or find something that you can jump all the way over for each rep like a small bench, packing box or cooler. Your score will be the total box jumps or jumping reps you complete after seven rounds of two minutes on and one minute off. See you on the leaderboard!