Skill
EMOM for 10 minutes
straight set of toe-to-bar

Spend ten minutes working on the toe to bar skill. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!

Workout of the Day
AMRAP in 10 minutes
20 medicine ball cleans
10 dumbbell overhead walking lunge steps left arm
10 dumbbell overhead walking lunge steps right arm

You’ll need a medicine ball and a dumbbell for today’s AMRAP. The medicine ball clean is simple but sneaky! Spend some time going over the technique of this movement to make sure you have it down before the workout starts. The overhead lunge can be tricky so you’ll want to give these a try as you’re warming up as well. If you can’t complete a lunge step while keeping your arm in a strong and locked out position you can scale this movement by bringing the dumbbell down to your shoulder instead. You’ll do ten steps with the dumbbell in one arm before switching to the other side to complete ten more lunge steps. Your score today will be total rounds completed plus any extra reps.

standard: 35/20 lb, 14/10 lb
rx: 50/35 lb, 20/14lb
sport: 65/45 lb”, 30/20 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
Today’s workout can be done with just a dumbbell or a kettlebell or if you have a medicine ball you can use it for the cleans and keep the dumbbell or kettlebell for the lunges. You can use your dumbbell or kettlebell in a similar way that you would use a medicine ball for the cleans. You’ll start with your weight between your feet and then basically complete a squat clean holding onto the DB or KB with both hands. If you have a dumbbell you can position it vertically on the floor so that when you “catch” it in a squat you are hanging on to one side of the dumbbell with the other side hanging down. If you can’t figure out the two arm DB or KB squat clean feel free to do goblet squats instead or even jumping squats with or without your weight in place of the medicine ball cleans. Check out the scaling options above if you have trouble keeping your weight locked out overhead for the lunges. Your score today will be total rounds completed plus any extra reps. See you on the leaderboard!