Nov 15, 2019
Conditioning
With a partner complete:
- 16 Rounds of “Cindy“
- 100/70 Calories
- 50 Clean and Jerks (135/95)
30:00 time cap
Conditioning Notes
Today’s workout is a task priority to be completed with a partner. Throughout, only one person will be working at a time and all work must be completed in the written order, but you may switch with your partner whenever you like. The pull ups, push ups, and squats on Cindy should be done quickly. Aim to complete each round of Cindy in under 1:00. You may choose to rotate on the machine whenever you like. The calories should take less than 5:00. Adjust the number accordingly. Choose a weight on the clean and jerks that allows you to complete small touch-and-go sets with your partner. Adjust the weight accordingly.
Nov 14, 2019
Strength
- Take 6:00 to build to a heavy weighted pull up.
- Take 6:00 to build to a heavy weighted dip.
Strength Notes
Today’s strength consists of two parts.
During the first 6:00, you will work up in weight to a heavy weighted pull up. Be sure to pause at a dead hang for a second and then at top of your pull ensure your chin is clearly over the plane of the bar. Kipping or swinging is not allowed here. For those who do not yet have a strict pull up, perform 4 sets of 3 pull up negatives as slow as possible.
During the second 6:00, you will work up in weight to a heavy weighted stationary dip. Be sure to show a good lockout in your support position and descend as low as you can while maintaining an upright torso. Press back up to a good lockout in support without swinging or kipping. For those who do not yet have a strict dip, perform 4 sets of 3 dip negatives as slow as possible.
Conditioning
3 Rounds
Complete as many rounds as possible in 3:00:
- 3 Push Ups
- 6 Hang Power Cleans (115/75)
- 9 Box Jumps with step down
Rest 3:00 between rounds.
Conditioning Notes
Today’s workout consists of 3 time priority intervals. The push ups should be done extremely quickly. There should never be struggle here. Elevate your hands on a bench or box in order to complete these reps quickly. The hang power cleans should feel light. Choose a weight that you’ll have no problem completing six unbroken across multiple rounds. Choose a height on the box you feel comfortable with and do not hesitate to jump on. Work on a soft landing each rep. Your goal should be to complete the same number of rounds as reps in all 3 rounds.
Nov 13, 2019
Strength
Front Squat @ 30X1
Strength Notes
Today’s strength work consists of tempo front squats. Every rep will be performed with a :03 descent, no pause in the bottom, and a :01 pause between reps. Warm up to a weight that does not feel challenging and use that weight for all five sets. We are not concerned with weight today. This is a lot of time under tension and we want you to be perfectly accurate with the tempo.
Conditioning
With a partner, alternate full rounds and complete as many rounds as possible in 14:00:
- 10m Double Kettlebell Front Rack Walking Lunge (35/26)
- 10/7 Calories
- 10m Double Kettlebell Front Rack Walking Lunge (35/26)
Conditioning Notes
Today’s workout is a time priority to be performed with a partner. Partner 1 will complete the lunge, prescribed calories, and lunge. He/she will then rest while partner 2 completes a full round. Alternate back and forth for 14 minutes. Choose a weight on the lunges that does not feel challenging. We want the lunges to be done unbroken and the weight will begin to feel challenging around the halfway point. The calories may be done on any machine and we would like them to completed in under :45. Adjust the number of calories accordingly.
Nov 12, 2019
Conditioning
Every 5:00 for 6 rounds:
- 21/18 Calories
- 15 Burpees over the Bar
- 9 Overhead Squats (95/135)
Conditioning Notes
Today’s workout consists of several task priority intervals. The calories may be performed on a machine of the athlete’s choosing but should take about 1:00 each round. The burpees should also be performed in around a minute. You may lower the number of each of these in order to hit the proper time domain. Choose a weight on the overhead squats that feels moderate but you can complete unbroken each round.
Nov 11, 2019
Strength
1a) Dumbbell Bench Press
1b) Renegade Row
Strength Notes
For today’s strength you will alternate between two different exercises for four working sets. For the dumbbell bench press, warm up to a moderate weight at which you can comfortably perform 4 sets of 12 reps. No need to push the weight here today, we will begin a new bench press cycle next week. For the renegade rows, warm up to a weight that you can perform 8 reps per arm without having to rotate your torso in order to get the dumbbells to your chest. Focus on good plank positions here throughout the set.
Conditioning
3 Rounds for time:
- 40/30 Calories
- 8 Bar Muscle Ups
- 100 Double Unders
16:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 3 movements. The calories may be performed on a machine of your choice. We do not want them to take longer than 3:00 each round. We recommend you adjust the number of calories if that is pace for you which is not sustainable. The bar muscle ups should be done in no more than 2 sets each round. You may substitute a pull up variation and number of reps that can be done in no more than 2 sets. The double unders should not take longer than 1:30 each round. You may either lower the number of reps or switch to 100 single unders to achieve this.
