CF Davis Shop

Workout of the DayAMRAP in 18 minutes:12 lateral burpees8 front rack lunges4 overhead lunges Every 3 minutes, run 200 meters (6 total runs, at: 0:00, 3:00, 6:00, 9:00, 12:00 and 15:00) Pick up where you left off when you return from each run. Use a barbell weight that’s possible but challenging to hang on to […]

Skill5 sets of 5 front squatsImmediately after each set of front squats, complete a large set of push ups Target ~70% for your front squat weight Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% of what you feel is your max set; […]

Skill5 rounds:1 minute of calories20 seconds of rest1 minute of plank or rest20 seconds of rest This conditioning interval can be tackled in a couple of ways. If you’re looking to get some core work in on top of moderate intensity conditioning work, then settle into a plank in the 60 seconds opposite your time […]

SkillEMOM for 10 minutes:Slow pull power snatch plus power snatch The focus on the snatches today is the same as on Monday’s cleans: precise positioning, first slowly, then at speed. The bar should be well above your knees before you speed up into the explosive portion of the lift on the slow pull rep. Set […]

Skill6 rounds:3 hard strict pull ups6 easy strict pull upsRest 1-2 minutes Use any combination of weights and bands that lets you hit 3 hard reps, quickly reduce the difficulty, and then follow up with about 6 more easy reps. Some potential combinations are below: 3 pull ups (grey band) plus 6 ring rows3 pull […]

SkillEMOM for 10 minutes:Slow pull power clean plus power clean Focus on precise positioning on the slow pull power clean; wait until you hit the bottom of your pockets before you start the explosive portion of the lift. Try to replicate that same positioning at full speed on the power clean. Workout of the Day4 […]

Workout of the Day3 rounds, 7 minutes on, 3 minutes off:100 drag rope single unders20 sit ups20 kettlebell swings20 sit ups After each of the 3 minute rests, pick up where you left off in the next 7 minute work interval; unlike yesterday’s workout, you’ll be tracking one running total today. Use a kettlebell that […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:20 medicine ball step ups15 wall balls10 power snatches Use a light weight on your barbell for this variation on a Chief-style workout; you should be able to do all ten snatches touch-and-go in one set, even if you choose to break them up for […]

Skill5 sets of 5 deadliftsImmediately after each set of deadlifts, complete a large set of push ups Target ~70% for your deadlift weight Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% of what you feel is your max set; you don’t want […]

Skill10 minutes of handstand practice Get upside down and practice your balance and stability in the handstand! Check with your coach for drill recommendations. Below is a list of handstand drills in roughly ascending order of difficulty: Box shoulder standWall walkKick up against wallCartwheelCrow standFreestanding kick upHandstand walkFreestanding static holdHandstand walk obstacles (slalom, flat ground)Handstand […]