CF Davis Shop

SkillEvery 45 seconds for 10 rounds (for a total of 5 rounds of each)Odd: One set of kipping pull upsEven: One set of toes to bar If you need to scale the difficulty of these movements, then drop the kipping pull ups to banded pull ups or ring rows, and either reduce the range of […]

Workout of the DayAMRAP in 25 minutes:25 alternating dumbbell power snatches50 double unders500 m run, row, or ski, or 1250 m bike Your jump rope shouldn’t take you more than one to two minutes to complete each round, so scale to a volume and difficulty that allows you to finish them in that time. Run, […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off: 3 push presses6 front rack lunges9 burpees Pick a weight light enough to allow you to do the push presses and lunges together in one set throughout most of the workout, whether you choose to take that approach or not. This workout will use […]

Skill8 sets of 3 strict or weighted pull ups Scale to ring rows or banded pull ups if you don’t yet have unassisted pull ups. Workout of the DayAMRAP in 15 minutes:200 m run20 thrusters20 sit ups Keep your thrusters very light; you should be able to go unbroken in any given round, whether you […]

Skill8 sets of 3 Front Squats**Immediately after each set of front squats, complete one unbroken set of push ups Note that we aren’t on the clock for this; your coach will give you about 10-15 minutes to work through the 8 sets of front squats and push ups on your own. If you are still […]

SkillEvery 90 seconds for 10 rounds:20 double unders, then one squat clean and jerk The double unders in this context are not meant to be hard skill practice; pick a volume and difficulty that lets you complete the jump rope reps in under 30 seconds each round before moving on to the lift. Workout of […]

Skill8 rounds:20 second supine plank20 second hollow hold20 second rest Modify the difficulty of the hollow hold so that you can stay active for the full 20 seconds each round. Workout of the DayAMRAP in 20 minutes:400 m run, row, or ski, or 1000 m bike30 medicine ball sit ups30 medicine ball step ups Running, […]

SkillEMOM for 10 minutes:Hang power snatch plus hang squat snatch**2 second pause in the catch on both reps We’re building off last week’s pause power snatches and working down to full squats today. Use the pause to assess stability, and prioritize technique over weight. Workout of the DayAMRAP in 10 minutes:30 kettlebell swings15 push up […]

Workout of the DayAMRAP in 20 minutes*20 air squats10 alternating dumbbell hang power cleans*Every 4 minutes, hold in a plank for 1 minute, including at the start of the workout For today’s workout, pick up where you left off on the AMRAP whenever you finish your plank. standard: 35/20rx: 50/35sport: 50/35overachiever: 65/45

Workout of the DayWith a Partner: AMRAP in 30 minutes:Calories on the bike or rowerWhile partner one rows (or bikes), partner two runs 500 mWhen partner two returns from the run, they’ll hop on the rower (or bike) while partner one runs 500 m If you don’t have a partner, you’ll be doing:AMRAP in 30 […]