CF Davis Shop

Skill7 rounds:20 seconds of crossovers20 seconds of alternating dumbbell hang squat cleans20 seconds of single unders20 seconds of rest Use a dumbbell that’s 5 or 10 pounds lighter than what you typically use in a workout. Focus on smooth and fast transitions between movements so that you can fill as much of each 20 second […]

SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets We’ve got two more weeks of our cleans, pull ups, and double unders in the skill work before we switch things up in the last week of October/first week of November! Add 2.5 to 5 pounds from last week, even […]

SkillEMOM for 10 minutes:Hang power clean plus power clean After drilling the clean pull the last two weeks, we’ll now be working on transitioning from generating power in the hang to generating power from the floor within the same sequence. Pay attention to your hip and shoulder position when you hit your first lift, and […]

Workout of the DayJust one class at 9 am today, with open gym from 10-11! AMRAP in 20 minutes with a partner:150 calories150 wall balls Rest 5 minutes, then AMRAP in 20 minutes with a partner:100 burpees100 alternating dumbbell power snatches One partner working at a time, switching whenever you want, as long as you […]

Workout of the DayFor time:500 m run25 strict pull ups25 deadlifts500 m run25 deadlifts25 strict pull ups500 m run 25 minute time cap Use a relatively light weight on your deadlift so that you aren’t grinding to a halt at any point during them. You’ve got a long time cap for the workout though, so […]

Workout of the DayAMRAP in 25 minutes:50 sit ups40 kettlebell swings30 goblet squats200 meter farmer’s carry (one kettlebell, one dumbbell) Get set for a grind! Don’t go too heavy on the swings today; you’ll want a manageable weight so that you can sustain the tempo and not get too worn down on the carries. Use […]

SkillTempo deadlift6 sets of 3 repsFull speed up3 seconds at the rop3 second descentNo time at the bottom (touch and go) Prioritize technique on the deadlifts today, focusing on keep tension on the barbell at the bottom of the lift; there is a pause at the top and a slow descent, but no time spent […]

SkillEvery 45 seconds for 8 rounds:3 touch and go power snatches Keep the weight relatively light today. We’re hitting these in the workout tomorrow, so this is a chance to practice smooth and efficient cycling technique, rather than to work up to a max. The 45 second interval will be tight! Workout of the Day4 […]

SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good way to bridge the gap. If you’re […]

Skill4 rounds:40 seconds to complete 15-20 double unders40 seconds to complete one set of right arm hang KB snatches40 seconds to complete 15-20 crossovers40 seconds to complete one set of left arm hang KB snatches After completing your work within the 40 second interval, rest for the remainder. Pick a jump rope volume that doesn’t […]