Dec 11, 2019
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 30:00:
- 150/120 Calories
- 100m Goblet Hold Walking Lunge (53/70)
- 20 Wall Walks
Conditioning Notes
Today’s workout is a time priority to be done with partner. Partner 1 will start on the machine and work for :30. At the :30 mark, you will switch and partner 1 will rest while partner 2 works. This pattern will continue for the entire workout. Partners must use the same machine to accumulate calories. Choose a weight on the kettlebell that allows you to lunge continuously for :30 for multiple rounds. Aim to complete 2-3 wall walks per :30 interval. Adjust the wall walk by stopping at an angle rather than reaching a full handstand, if needed.
Dec 10, 2019
Conditioning
With a partner, complete as many reps as possible in 28:00:
- 4000m Row (alternate every 1000m)
- 200 Russian Kettlebell Swings (alternate every 20)
- Max meters (alternate every 400m)
Conditioning Notes
Today’s workout is a partner time priority workout consisting of rowing and kettlebell swings. Only one person will be working at a time throughout the workout. Each row should be done at your best 2000m time trial pace. If you have some gas left in the tank towards the end of the workout, push the pace. Choose a kettlebell that allows you to complete 5 sets of 20 reps unbroken.
Dec 9, 2019
Strength
1a) Bench Press
- @ RPE 6-7 x 10 x 3 sets
- +10-20# x 6 x 2 sets
1b) Bent Over Double Dumbbell Row
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 5 working sets. For the bench press, warm up to a weight that, when you finish your first set, you felt like you could have completed 3-4 more reps. After 3 working sets, add 10-20lbs and complete 2 sets of 6 reps. For the bent over double dumbbell row, choose a set of dumbbells that, after your first set, you felt like you could have done 2 more reps. Use this weight for all 5 sets.
Conditioning
For time, 21-15-9-21 reps of:
12:00 time cap
Conditioning Notes
Today’s conditioning is a task priority workout consisting of toes to bar and burpees. The toes to bar should be done in no more than 3 sets each round. If that is not possible, choose a combination of toes to bar and knee raises that allows you to complete each round in 3 sets. Stay smooth on the burpees. The last set of 21 is where it counts, so leave enough in the tank to make a kick. If 10 burpees per minute is a fast pace for you, lower the reps to 15-12-9-15. There is a 12:00 time cap on this workout.
Dec 8, 2019
Strength
1a) Front Rack Reverse Lunges
- @ RPE 6-7 x 10/leg x 3 sets
- +10-20# x 6/leg x 2 sets
1b) Box Jumps
Strength Notes
Today’s strength work consists of two exercises between which you will alternate for 5 working sets. For the lunges, warm up to a weight where after you finish your first set, you feel like you could have completed 3 or 4 more reps on each leg. You will use that weight for 3 working sets. After your third working set, add 10-20lbs and complete 2 more sets of 6 reps on each leg. These lunges are not alternating. You will finish all the reps on one side before working on the other leg. For the box jumps, choose a height that allows you to practice being explosive and maintain a soft landing.
Conditioning
3 Rounds
In 3:00, complete as many reps as possible:
- 3 Dumbbell Hang Squat Cleans (50/35)
- 6 Box Jumps with step down
- 9/7 Calories
Rest 3:00
Conditioning Notes
Today’s workout consists of three time priority intervals. For the hang squat cleans, choose a set of dumbbells that allow you to complete three reps unbroken quickly, but may start to feel a little challenging as you fatigue. Choose a height on the box jump that allows you to jump up every time without hesitation. The calories should be completed in under :40. Adjust the number in order to achieve this. Your goal should be zero or minimal drop off in scores across three rounds.
