Free Daily Workouts

CFBA General Warm Up

3 Rounds:
10 long lunges
10 air squats
10 arm circles forward and back
10 sumo inch worm with push up

 

 

CFBA At Home Workout 5/5/20

 

 

 

 

 

CFBA At Home Workout 5/4/20

 

 

 

 

 

CFBA At Home Workout 5/3/20
Every 3:00 for 6 rounds
3 Strict Press + 5 Press Press
32 Ab-Mat Situps 

 

 

 

 

 

CFBA At Home Workout 5/2/20
15-12-9
Thrusters @95/65
Lateral Burpee Over Bar
Rest 1:1
12-9-6
Thrusters 95/65
Lateral Burpee Over Bar

 

 

 

 

 

CFBA At Home Workout 5/1/20

 

 

 

 

CFBA At Home Workout 4/30/20

 

 

 

 

CFBA At Home Workout 4/29/20

 

 

 

 

CFBA At Home Workout 4/28/20

 

 

 

 

CFBA At Home Workout 4/27/20

 

 

 

 

CFBA At Home Workout 4/26/20

 

 

 

 

CFBA At Home Workout 4/25/20

 

 

 

 

CFBA At Home Workout 4/24/20

 

 

 

CFBA At Home Workout 4/23/20

 

 

 

CFBA At Home Workout 4/22/20

 

 

 

CFBA At Home Workout 4/21/20

AMRAP 9
60 Burpees
Max power snatch at 95/65
Rest 3:00

 

AMRAP 7
40 Burpees
Max squat snatch at 95/65
Rest 3:00

 

AMRAP 5
20 Burpees
Max rep OHS at 95/65

 

 

 

CFBA At Home Workout 4/20/20

For Time
5 Rounds:
300m run
9 hang power clean (95/65)
9 S2O (95/65)
Rest 1:00 between rounds

CFBA At Home Workout 4/19/20

AMRAP 8
10 front

squats (95/65) OR
DB squats (53/35)
10 push ups

Rest 4:00

AMRAP 10
10 alt. pistol squats
10 push press (95/65) OR
SA DB push press (53/35)

CFBA At Home Workout 4/18/20

CFBA At Home Workout 4/16/20

Every 2:00 for 15 rounds:
Run 200m

 

 

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/15/20

21-15-9
Deadlift  185/125
Bar facing burpees
Rest 5:00
21-15-9
Bar facing burpee
Front rack lunge 95/65 or DB lunge

 

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/14/20

4 Rounds
300 Work/3:00 Rest
400m run
95/65 thrusters in remaining time
Score is thrusters

 

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/13/20

5 Rounds:
25 AB mat sit-ups
25 push-ups
Rest 1:1
5 Rounds:
25 V-Ups
50 DU’s or 100 SU’s

 

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/12/20

2 Rounds:
20 SA Hang DB snatch or backpack KB swings
20 DB/Backpack forward lunges or 20 box steps up 24/20

15 SA Hang DB snatch or backpack KB swings
15 DB/Backpack forward lunges or 15 box steps up 24/20

10 SA Hang DB snatch or backpack KB swings
10 DB/Backpack forward lunges or 10 box steps up 24/20
Rest 5:00 between rounds

 

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/10/20

800m buy-in

AMRAP 12
15 Burpees
12 Sit Ups
1:00 plank

800m Cash Out

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/10/20

AMRAP 1O:
21 Atl pistol squats or 42 air squats
15 ab mat situps or TTB if available
9 SA DB or KB S2O or 18 95/65 barbell or weighted backpack

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/9/20

Every 3:00 for 10 rounds
400m run
or 400m row
or 1000/800m bike

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/8/20

3 Sets:
30 push press/ 15 HSPU
15 power cleans 95/65 or
10 medium 135/95 or 5 heavy 185/125
OR 15 Double DB
OR KB Power cleans
OR 20 SA DB
OR KB Hangpower cleans

60 DU or 120 SU

15 Power cleans Light, Medium, or Heavy.

Rest 3:00

 



 

 

 

 

 

 

 

CFBA At Home Workout 4/7/20

4 Rounds
2:00 on/2:00 off
17/14 cal row or
15/10 cal bike or
200m run
Max rep air squats in remaining time

 

 

 

 

 

 

 

 

CFBA At Home Workout 4/6/20

AMRAP 13:
10 lateral burpees over barbell, DB, or line
20 Alt  DB snatch
20 lateral burpees
20 Alt DB snatch
30 lateral burpees

 

 

 

 

 

 

 

 

CFBA At Home Workout 4/5/20

2 Sets for time:
100 air squats
rest 3:00
50 push ups
rest 5:00

Fit: 75 air squats, 25 push ups or push ups on knees

 

 

 

 

 

 

 

 

CFBA At Home Workout 4/4/20

10 Rounds:
12 SA DB deadlift
9 SA hang power clean
6 SA shoulder to overhead
Alternate arms each round

 

 

 

 

 

 

 

 

CFBA At Home Workout 4/3/20

EMOM 30

Minute 1: 12 Alt. step back lunges with KB/DB/Backpack
Minute 2:  16 Alternating V Ups
Minute 3: 12 SA hang squat cleans with DB/KB/backpack

 

 

 

 

 

 

 

 

CFBA At Home Workout 4/2/20

Not Too Shabby
4 Rounds for time:
40 DU’s or 80 SU’s/Line hops
20 air squats
10 SA DB or KB S2O w/ left arm
10 SA DB or KB S2O w/ right arm
Rest 3:00

A Little Bit More
2 Rounds for time:
80 DU’s or 160 SU’s/Line Hops
40 air squats

20 SA DB or KB S2O w/ Left arm
20 SA DB or KB S2O w/ Right arm
Rest 3:00

All At Once
1 Round:
160 DU’s or 240 SU’s/Line Hops
80 air squats

40 SA DB or KB S2O w/ Left arm
40 SA DB or KB S2O w/ Right arm

 

 

 

 

 

 

 

 

CFBA At Home Workout 4/1/20

Twisted Ladder
400m run
10 sit-ups
40 burpees
20 sit-ups
30 burpees
400m run
30 sit-ups
20 burpees
40 sit-ups
10 burpees
400m run

 

 

 

CFBA At Home Workout 3/31/20

All the movements
3 rounds
:30 lateral lunges left
:30 later lunges right
:30 single leg RDL left
:30 single leg RDL right
:30 suicide push-upsh
:30 sit ups
:30 plank

rest 1:30 between rounds

 

 

 

CFBA At Home Workout 3/30/20

Quarantine Cindy
AMRAP 20
15 Backpack or DB bent over rows
10 push-ups
15 air squats

 

 

 

CFBA At Home Workout 3/29/20

Fire Shot

EMOM 20
Minute 1: 40-60 DU’s or Line Hops
Minute 2: 12 SA alternating DB clean and jerk or
15 backpack clean and jerk

 

 

 

CFBA At Home Workout 3/28/20

A Classic Couplet
For time:

10 burpees
20 air squats

20 burpees
40 air squats

30 burpees
50 air squats

20 burpees
40 air squats

10 burpees
20 air squats

 

 

 

CFBA At Home Workout 3/27/20

Shake and Bake
400m Run
20 alt DB snatch or backpack swings
1:00 minute plank hold

 

 

 

CFBA At Home Workout 3/26/20

Press It Out:
25 hand release push ups
25 alt. single leg V ups
25 alt. Single Arm DB or KB hang Clean and Jerk
25 alt. single leg V ups
25 alt. Single Arm DB or KB hang Clean and Jerk
25 alt. single leg V ups
25 hand release push ups

 

 

 

CFBA At Home Workout 3/25/20

5 Rounds:
50 Double Unders or Line Hops
100′ DB or KB walking lunge/backpack front rack

50 air squats

Plus accessory work:
3 rounds
:30 side plank left
:30 side plank right
60 flutter kicks

 

CFBA At Home Workout 3/24/20

20-45 minute walk or ruck march

 

CFBA At Home Workout 3/23/20

The 100’s
100 tuck jumps
100 alternating step-back lunges
100 shoulder taps
100 glute bridges
100 dips
100 V-Ups

100 inch worms

 

CFBA At Home Workout 3/21/20

Accumulate 4:00 mins Hollow Rock Hold
Every time you break, run 200m

CFBA At Home Workout 3/20/20

7:00  AMRAP
10 Step Back Lunges
20 Mountain Climbers

Rest 5:00 Then, 
7:00 AMRAP
10 Backpack Thrusters
10 Hand Release Push-Ups

Score is Total Reps

CFBA At Home Workout 3/19/20

3 Rounds For Time:
50 lateral line hops
25 backpack push press
50 backpack bent over rows

CFBA At Home Workout 3/18/20

5 Rounds:
1:00 min max reps of each
Push-ups
Jump Squats
V-Ups
Sit-Ups
1:00 rest between rounds

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