CF Davis Shop

Workout of the DayNote that the skill work today is a mobility sequence to be done after the workout. If you’re doing the Hoedown tomorrow, take it easy today! AMRAP in 8 minutes:20 calories80 drag rope single unders Rest 2 minutes AMRAP in 8 minutes:8 clean and jerks80 drag rope single unders Use a barbell […]

SkillAMRAP in 8 minutes:8 toes to bar8 prone swimmers8 alternating twisted crosses Today’s skill work is built around switching between toe to bar practice and some shoulder engagement and prep. The prone swimmers will be done lying on your belly and passing your arms through a wide arm from out in front to behind your […]

SkillTempo Back Squat: 6 sets of 3 reps3 second descent, 3 second hold, full speed up, 3 seconds between repsTarget 65-70% of your max This is our last of 3 weeks with this lift; if you hit both of the last two weeks, try bumping your weight up an additional 5-10 pounds. Do remember that […]

SkillSprint work:6 rounds:20 seconds of burpees to a target40 seconds of rest20 seconds of calories40 seconds of rest Keep in mind that you have a second workout to tackle after this sprint work. Push hard to get some work in, but leave some gas in the tank for it. For your burpees, pick a pull […]

SkillEMOM for 10 minutes:Hang power clean plus slow pull power clean We’re working on a classic drill pairing today. This purpose of this sequence is to practice excellent positioning on the hang power clean, and then replicate that positioning with a slow and deliberate pull on the slow pull power clean. Slowing down that second […]

Workout of the Day5 rounds:1 minute of weighted step ups (single dumbbell)1 minute of devil presses (single dumbbell)1 minute of calories1 minute of rest Pick a dumbbell that you’re willing to hang on to for both the weighted step ups and the devil presses. You can hold the dumbbell any way you’d like on the […]

Workout of the DayIn 3 minutes, complete:200 m run5 thrustersRest until the 3 minute mark, then complete:200 m run10 thrustersRest until the 6 minute mark, then complete:200 m run15 thrustersRest until the 9 minute mark, then continue the pattern (20-25-30-35…) Every 3 minutes, complete 5 more thrusters than the previous interval. When you can no […]

SkillEMOM for 5 minutes:Hang squat snatch plus squat snatch After the you’ve worked on that sequence for 5 minutes, take 8 minutes to work on squat snatch at your own pace. Feel free to load up to a max, or close to it, if you’re experienced with the lift. Newer lifters may want to stay […]

SkillEMOM for 5 minutes:Squat clean and split jerk After the 5 minute EMOM, take 8 minutes to work on squat clean and split jerk at your own pace Use the first 5 minutes to slowly build in weight and warm up to the heavier lifts. After that, feel free to work up to a max […]

SkillTempo Back Squat: 6 sets of 3 reps3 second descent, 3 second hold, full speed up, 3 seconds between repsTarget 65-70% of your max We’re building off of last week’s work; add ~5-15 pounds from last Monday if you were around for those sets Do your best to hold for a full 3 seconds in […]