Workout of the Day
10 rounds of 90 seconds on 45 seconds off
15 box jumps
10 one arm alternating dumbbell hang squat cleans
max reps one arm alternating devil press

For today’s workout we’ll be on an interval timer. You’ll work for ninety seconds and then rest for forty five seconds for ten rounds. Each round will start with a set of 15 box jumps before moving on to 10 one arm alternating squat cleans. Once you finish this work you’ll hang on to your dumbbell and start working through as many alternating devil press reps as possible with the time remaining in the work period. The goal should be to have about thirty seconds with your dumbbell so if you need to adjust the work that comes before the devil press make sure to do that. You can either adjust the weight of your dumbbell, the rep count of the box jumps or the cleans or adjust the height of the box to move through the box jump reps a little quicker. Ideally you should test both movements out and go in with a solid plan before the workout starts rather than having to adjust mid workout. Your score for today will be the total devil press reps you complete after ten rounds.

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

CFD at home:
For today’s workout you’ll need a dumbbell or kettlebell for the squat cleans and devil press and then something to jump onto or jump over for the box jumps. This workout could easily be done without any equipment as well with broad jumps, air squats and regular burpees. The goal of the workout should be to work through the first twenty five reps of each round in about one minute so that you have about thirty seconds to spend on the devil press. Depending on what weight you have at home you can adjust the reps to make that happen. Your score for today will be the total devil press reps you complete after ten rounds. See you on the leaderboard!