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 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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