Skill
10 rounds of 20 seconds at each station
double unders
pull-ups
rest

The goal for today’s skill work will be to practice quick transitions and pull-ups under fatigue. You’ll start with 20 seconds of double unders or double under practice followed by 20 seconds of pull-ups. After the pull-ups you’ll have twenty seconds to rest and make your way back to your jump rope before the next round starts. If class sizes are large you can definitely swap the order of the two skills to make sure everyone has enough room on the bars. Pull-ups can be done with a band if needed or feel free to choose ring rows, jumping pull-ups or kipping swings instead. Singles are always an option but do your best to make a few double under attempts as you go.

CFD at home skill sub:
10 rounds of 20 seconds at each station
double unders
plank hold
rest

Workout of the Day
AMRAP in 15 minutes
15 sit-ups
10 front rack walking lunge
5 push jerks

You’ll need a barbell and an ab mat for today’s workout. You’ll want to choose a weight for your bar that feels manageable for a set of 10 lunges and a set of 5 push jerks. You don’t need to hold onto the bar between movements but you won’t want to be breaking things up too much as you work your way through the rounds. Do your best to recover through the sit-ups so that you can move quickly on to the barbell. 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:
This workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can hold your weight at your chest and then alternate which arm you use for the push jerks in each round. Your score today will be total rounds plus extra reps.