CF Davis Shop

Workout of the Day4 rounds:1 minute of hand release push ups1 minute of calories1 minute of hang power cleans1 minute of calories1 minute of rest Take the opportunity to scale your push ups to a relatively challenging option today; the hand release adds just a little bit of difficulty over the regular push up, so […]

Workout of the DayFor time:1,000 meter run40 box jump overs70 alternating dumbbell power snatches40 box jump overs1,000 meter run Time cap: 25 minutes Use a dumbbell weight that you’re very comfortable with today; 70 consecutive reps is a high enough volume that you want to be sure you’re in familiar territory with the weight itself. […]

SkillEvery 45 seconds for 8 rounds:One small set of kipping pull ups Whether you’re practicing a banded kipping swing or a full range of motion butterfly chest to bar pull up, take the opportunity to get some simple and focused skill work in on your kipping pull up. Workout of the Day3, 4, or 5 […]

SkillEMOM for 10 minutes:Slow pull power snatch with a 3 second freeze in the catch position You’ll have to keep the weight on the lighter side so that you can maintain proper control over the barbell for this drill. Your pull off the floor and past the knees should take about 3 seconds before you […]

Skill7 rounds:10-15 second ring support holdImmediately into one set of ring dips (strict) Rest one minute between rounds. Scale the ring dips with a band if needed so that you’re able to complete 4-6 ring dips each set. If the dip is a strong movement for you, just shoot for a slightly larger number of […]

SkillEMOM for 10 minutes:2 power cleans Use the skill work as an opportunity to experiment with the power clean and figure out a good working weight for the conditioning today. You’ll definitely get past that weight here, but try not to exceed it too much; focus instead on cycling two fast and confident singles right […]

Skill5 sets of 5 deadlifts Target ~70% Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows. Rest a minute or two between rounds Scale the pull ups to a difficulty that lets you hit about 4-8 reps each round. If you completed this skill work last week, […]

Workout of the DayAMRAP in 25 minutes:500 meter medicine ball carry1 minute plank hold40 medicine ball step ups1 minute plank hold You won’t have to do any wall ball shots with your medicine ball today, so you can likely push the weight a little more than you otherwise would. Hold the ball any way that […]

Workout of the Day5 rounds, each for time:8 back squats200 meter run Rest 2-4 minutes between rounds You’ll be working out of a rack on the backsquats today, pushing through one quick but tough set before taking off on a fast 200 meter run. Use a barbell weight that lets you hit the 8 reps […]

SkillEvery 45 seconds for 8 rounds:One small set of toes to bar Work on finding a target height at which you can maintain sets of 4-6 reps across this whole interval; scaling toes to bar in a workout typically involves reducing the target height to one at which you can keep a good tempo in […]