Daily Workouts

Mon, 01/25/21
Workout of the day

10:00 AMRAP

5 Front Squats (155/105)

10 Toes to bar

30 Double-unders

5:00 EMOM:

Pull-ups

*We will do a 5:00 Pull-up EMOM every week for the next several weeks leading up to the Open. Start simple today and we'll add a rep or two each week.

Sat, 01/23/21
Workout of the day

3 Rounds for time

800m Run

25 KB Swings (53/35)

25 Burpees

Fri, 01/22/21
Workout of the day

2 Rounds on a 10:00 Timer

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Thu, 01/21/21
Workout of the day

10-20-30-40-50 rep rounds for time

Reverse Lunges

Calorie Echo Bike

Wed, 01/20/21
Workout of the day

5 Sets:

8 Pause Goblet Squats

10/10 Flat Bench DB Row

5 Sets:

8 Z Press

10/10 Single Leg Deadlifts

3 Sets:

1:00 Hollow Body PVC Pull-downs

Tue, 01/19/21
Workout of the day

50-40-30-20-10 Reps for time

Sit-ups

Double-unders

Calorie Row

Mon, 01/18/21
Workout of the day

"Tabata This"

Plank Plate Slides

Squat Static Hold

Chin over bar Hold

Front Scale

Back Scale

Bike

*1:00 Rest Between Movements

The Tabata interval is :20 of work followed by :10 if rest for 8 rounds (4 minutes at each movement). Rest an additional 1:00 between each movement. Total Workout time: 29 minutes

Sat, 01/16/21
Workout of the day

12:00 AMRAP

5 Strict Pull-ups

10 Calorie Echo Bike

25 Double-unders OR 50 Single skips

Fri, 01/15/21
Workout of the day

CFV CHAMPIONSHIP EVENT 6

FULL GEAR OPTION

15:00 AMRAP

2-4-6-8-10... Rep Rounds of:

DB Box Step-Overs

DB Devil's Press

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LIMITED GEAR OPTION

15:00 AMRAP

2-4-6-8-10... Rep Rounds of:

DB Hang Power Cleans

DB Lunges

DB Thrusters

Thu, 01/14/21
Workout of the day

CFV CHAMPIONSHIP EVENT 5

In 15:00, Complete:

60/90/120 Toes to Bar

3 Rep Max Front Squat

3 Rep Max Bench Press

Toes to bar must be completed before the front squat. Front squat must be completed before the bench press.

Wed, 01/13/21
Workout of the day

CFV CHAMPIONSHIP EVENT 3 & 4

1.5 Mile Run Each (3 Miles Combined)

Max Handstand Walk

Tue, 01/12/21
Workout of the day

CFV CHAMPIONSHIP EVENT 2

*These are partner workouts. Individual version will be available.

FULL GEAR OPTION

For total time:

Partner 1:

21-15-9

Snatches

Pull-ups (C2B)

Partner 2:

21-15-9

Snatches

Pull-ups (C2B)

Both partners together:

9-15-21

Bar Muscle Ups

Snatches

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LIMITED GEAR OPTION

8:00 AMRAP

20 DB Snatch

40 Double Unders/Single Unders (Scaled)

Both athletes complete the AMRAP. Score is total combined reps.

Mon, 01/11/21
Workout of the day

CFV Championship Event 1

*These are partner workouts. Individual option will be available.

FULL GEAR OPTION

20:00 AMRAP

10 Deadlifts

15 Wall Balls

20 Bar Facing Burpees

+

Max Calorie Row

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LIMITED GEAR OPTION

20:00 AMRAP

10 DB Deadlifts + Plank Hold

15 DB Squats + Plank Hold

20 Burpees + Farmer's Hold

Sat, 01/09/21
Workout of the day

CFV Championship Open Gym

Block 1: 7:00 - 9:30

Block 2: 9:30 - Noon

Block 3: Noon - 2:30

Block 4: 2:30 - 5:00

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LIMITED GEAR OPTION

4 rounds not for time

200m Farmer's Carry

1:00 Plank

1:00 DB/KB Strict Press

1:00 DB/KB Rows

Fri, 01/08/21
Workout of the day

FULL GEAR OPTION

3 Rounds for time

10 Clean & Jerks (135/95)

50 Double-unders

30 Calorie Row

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LIMITED GEAR OPTION

3 Rounds for time

20 DB Hang clean & jerks

50 Double-unders

400m Run

Thu, 01/07/21
Workout of the day

FULL GEAR OPTION

20:00 EMOM

A. Bench Press, 5 reps

B. 10 Single Leg Deadlifts (Left)

C. 10 Single Leg Deadlifts (Right)

D. 15 V-ups

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LIMITED GEAR OPTION

20:00 EMOM

A. 10-20 Push-ups

B. 10 Single Leg Deadlifts (Left)

C. 10 Single Leg Deadlifts (Right)

D. 15 V-ups

Wed, 01/06/21
Workout of the day

FULL GEAR OPTION

1. 10:00 AMRAP

50 Wall balls

50/40 Calorie Echo bike

2. Front Squat

5 x 2 (build)

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LIMITED GEAR OPTION

1. Single Leg Strength Work:

Reverse Lunge to Pistol Progression

Start at 1 and progress as you're able.

5-7 sets of 10 reps in total

1. Reverse Lunge

2. Reverse Lunge + Plantar Flexion

3. Reverse Lunge + Back Foot Raise

4. Pistol with back foot behind front foot

5. Pistol with back on front foot

6. Pistol 2 feet down + 1 foot up

7. Pistol

2. 6 Sets (12:00):

:30 DB Squats

:30 Hollow Hold

:30 DB Lunges

:30 Flutter Kicks

Tue, 01/05/21
Workout of the day

FULL GEAR OPTION

1. 21-15-9 Reps for time

KB Swings (70/53)

Burpees

2. 15:00 EMOM

Minutes 1-5: 4 Power Snatches

Minutes 6-10: 3 Power Snatches

Minutes 11-15: 2 Power Snatches

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LIMITED GEAR OPTION

1. 30-20-10 Reps for Time

DB Snatches (or KB Swings)

Burpees

2. 10:00 Handstand/Handstand Push-up Practice

Mon, 01/04/21
Workout of the day

FULL GEAR OPTION

3 Rounds for time

500m Row

15 Squat cleans (135/95)

20 Pull-ups (C2B)

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LIMITED GEAR OPTION

On an 20:00 Running Clock:

8:00 AMRAP

10 DB/KB Push Press (5 per side)

20 DB/KB Rows (10 per side)

2:00 Rest

10:00 Core Finisher

2 Rounds

:40 on / :20 off

Windshield Wipers

Cross Body Mountain Climbers

V-Sit Slides

Plank (on forearms)

Hollow Hold

Sat, 01/02/21
Workout of the day

"ANNIE"

50-40-30-20-10 Reps for Time

Double Unders

Sit-Ups

Fri, 01/01/21
Workout of the day

"Bert"

For Time

50 burpees

100 push-ups

150 walking lunges

200 squats

150 walking lunges

100 push-ups

50 burpees

Run 400m between each movement.

Meet at Hudson's Bay Track at 10:00 AM

Thu, 12/31/20
Workout of the day

FULL GEAR OPTION

4:00 AMRAP

5 Power Cleans (50% 1RM)

7 Toes to bar

4:00 Rest

4:00 AMRAP

3 Power Cleans (70% 1RM)

5 Toes to bar

4:00 Rest

4:00 AMRAP

1 Power Clean (90% 1RM)

3 Toes to bar

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LIMITED GEAR OPTION

10:00 AMRAP

2-4-6-8-10... rep rounds of

DB Hang Snatches or KB Swings

V-ups

Wed, 12/30/20
Workout of the day

FULL GEAR OPTION

5 Rounds for reps

1:00 Strict Pull-ups

1:00 Box Jumps (30"/24")

1:00 Bike (calories)

1:00 Rest

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LIMITED GEAR OPTION

5 Rounds for Reps

1:00 Box Jumps or Broad Jumps

1:00 Strict Pull-ups or DB Rows

1:00 Down ups

1:00 Rest

Tue, 12/29/20
Workout of the day

FULL GEAR OPTION

10 Sets (not for time)

5 Deadlifts (build)

5 Strict Handstand Push-ups

:20 PVC Hollow Pull-overs

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LIMITED GEAR OPTION

10 Sets (not for time)

5/5 Single Leg Deadlifts

5 Strict Handstand Push-ups

:20 Hollow Rocks/hold

Your first session is free. Let's do this.