CF Davis Shop

Workout of the DayAMRAP in 12 minutes:10 goblet squats8 devil presses You should go light enough that your goblet squats are unbroken. If you think that this movement combination might be too taxing on the lower back, consider switching the devil presses to regular burpees. standard: 35/20, regular burpeesrx: 50/35sport: 45/30, double dumbbells on both […]

SkillFront squat 8 sets of 4 reps We’re back on the front squat, but off the clock and with no set tempo today; Feel free to work up to a challenging weight, but don’t get so heavy that your knees, chest, or elbows dip out of a good position. Workout of the DayAMRAP in 16 […]

SkillAMRAP in 7 minutes:5 strict pull ups30 second L sit This skill work is a direct repeat from several weeks ago. You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport […]

SkillEMOM for 10 minutes:Squat snatch plus power snatch Your landing stance should be the same in both lifts here; focus on treating the power snatch like a squat snatch that just isn’t as deep, using the squat snatch as a primer for that focus. Workout of the DayAMRAP in 15 minutes:200 m run/row/ski or 500 […]

Skill6 rounds:1 minute of calories on the bike or rower20 seconds of rest1 minute plank20 seconds of rest Use the skill work to get some supplemental conditioning before the workout; do your best to hold a consistent and reasonable pace on the machine across all 6 rounds, keeping in mind that you need to save […]

Workout of the DayAMRAP in 20 minutes:25 air squats20 alternating dumbbell hang power cleans5 strict pull ups Pick a dumbbell weight that lets you go unbroken or close to it. Your strict pull ups can be a bit tougher today; they shouldn’t take more than about a minute to complete, but it’s ok if they […]

Workout of the DayAMRAP in 24 minutes:800 m run40 back rack lunges20 push ups Wear sunscreen, bring a hat, drink water, and grab a light barbell for your lunges. standard: 45/35, run/row/ski 800 or bike 2000rx: 65/45, runsport: 95/65, runmetcon: 4×4:00 on/2:00 off* *The metcon option (short for metabolic conditioning) is a new alternative to […]

Skill8 rounds:20 second arch20 second hollow20 second rest Nice and simple. standard: play music to drown out the gruntsrx: convince your coach to kill the music and pull out the trivia book from under the stereosport: convince your coach to kill the music and sing to you Workout of the DayAMRAP in 8 minutes:16/12 calories […]

SkillEMOM for 10 minutes:Squat clean thruster Use the skill work as a chance to practice the technique of the squat clean thruster prior to the workout. If you choose to work up to a heavier weight, the main technique fault to be on the lookout for is a leaned-back or asymmetric press out at the […]

Skill10 minutes of handstand practice Get upside down! Anything is fair game as long as you’re practicing safely. Ask your coach for drills and pointers. Workout of the DayAMRAP in 12 minutes:15 kettlebell swings30 Russian twists30 double unders Pick weights and difficulties that let you finish each movement in one or two sets; today’s workout […]