Jan 16, 2020
Strength
Front Squat
- build to a heavy 2 rep @ 33X1
- drop 10% and perform 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. Warm up with the empty bar by practicing the tempo for two reps. As you build up, pay attention to how quickly you are standing up out of the bottom. If you stand right up, make a moderate jump in weight. If there is a bit of a fight on the way up, make a small jump or stop there for your heavy 2. After you have found your heavy 2, take 10% off the bar and perform 2 more sets of 3 reps with no tempo restriction.
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 14:00:
- 5 Power Cleans (105/155)
- 5 Front Squats (105/155)
- 10 Knees to Elbows
Conditioning Notes
Today’s workout is a time priority to be completed with a partner. Partner 1 will complete 5 power cleans, 5 front squats, and 10 knees to elbow while partner 2 rests. Once partner 1 finishes the entire round, he/she will rest and partner 2 will begin a round. Continue in this format for 14 minutes.
Choose a weight on the barbell that allows you to complete the power cleans in very quick singles or touch and go sets. The front squats should be unbroken every time.
Knees to elbow feel different that toes to bar. Make sure you are getting your knees all the way up to your elbows and not just to your armpits. These should be completed unbroken. Adjust these by performing knees to armpits or knee raises.
Jan 15, 2020
Strength
Muscle Ups
- x 50% of max unbroken reps x 4-5 sets
or
1a) Ring Pull Ups
1b) Ring Dips
or
1a) Ring Rows
1b) Stationary Dips or Push Ups
Strength Notes
Today’s strength is muscle ups or some variation of upper-body pulling and pushing. If you can perform muscle ups, you will take 50% of you maximum unbroken repetitions and do 4 or 5 sets of that number with 1-2 minutes rest. If you do not yet have muscle ups, you will perform some variation of a strict pulling exercise and a strict pressing exercise. There are a lot of options to choose from and you can tailor this workout to target your specific weaknesses. Your coach will be available to help design the best possible circuit.
Conditioning
Every minute on the minute for 15:00:
- Minute 1: 40m Sandbag Carry
- Minute 2: 5 Wall Walks
- Minute 3: 12/9 Calories
Conditioning Notes
Today’s workout consists of several task priority intervals to be completed at the top of each minute. The sandbag carry will be performed in 10m intervals inside the gym. Choose a weight that you can complete all 40m unbroken, while walking with good posture. The wall walks should be done at a pace of 1 rep every :08 or faster. Adjust the number of reps, or don’t walk as high up the wall each rep in order to accomplish this. The calories should be done in :40 or less and performed at a sustainable pace. Choose a number that allows you to accomplish this.
Jan 14, 2020
Strength
Every 1:15 for 10 rounds:
- 1 Slow Clean Pull + 1 Clean (position 1) + 1 Clean (position 2)
Strength Notes
Today’s strength is cleans. We are progressing towards taking our cleans from the ground throughout the month. Last week we performed them all from position 1. This week we will perform them as a complex starting with a slow pull that allows you to focus on your positions from the ground through extension. The first clean will be taken from position 1. Focus on a vertical drive here. The second clean will be taken from position 2. Be sure to pass through position 1 on your way down to position 2. Focus on your balance here. Ensure that your weight is evenly distributed throughout your foot. As you perform the clean, drive from position 2 vertically and through position 1, getting as tall as you can in extension.
You will be building throughout the 10 rounds. Start at a light weight and add a little bit each round as far as your technique allows.
Conditioning
21-15-9-6-3 reps of:
- Dumbbell Squat Cleans (35/50)
- Calories
15:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of two exercises. The dumbbell squat cleans should be challenging. The rounds of 21 and 15 should be done in no more than 2 sets. The calories should take no more than 2:00 on the set of 21. If you think the calories will eat up too much time, you adjust the number of calories to 18-12-9-6-3. There is a 15:00 time cap on this workout.
Jan 13, 2020
Strength
Turkish Get Up
- build to a heavy 1 on each side
Strength Notes
Today’s strength is turkish get ups. Your coach will take you through a good shoulder warm up and then break down the technique for you. Start with a light kettlebell to warm up and build to your heaviest that technique allows over the course of 4-6 sets. Be deliberate with your movements, pausing each step of the way. Focus on keeping a strong shoulder and lockout of the elbow throughout the movement.
Conditioning
3 Rounds
In 3:00:
- 3 Rope Climbs
- 200m Run
- Max Kettlebell Swings in remaining time
Rest 3:00
Conditioning Notes
Today’s workout consists of 3 time priority intervals. Your score will be the number of kettlebell swings completed each round.
The rope climbs should take no longer than 1:00 to complete. You may lower the number of reps or the target height to help you stay under 3 minutes. Performing a drill practicing your foot-lock on the rope is also a good substitution for rope climbs. Or performing hanging knee raises from the rope to develop the strength needed for a rope climb is also a good substitution.
The run should be performed in 1:00 or less. Adjust the distance as needed to get yourself under a minute.
The kettlebell should be light and allow you to complete at least 20 swings unbroken. If you have no shoulder mobility restrictions, perform these as American swings.
Jan 12, 2020
Strength
1a) Bench Press
1b) Single Arm Dumbbell Row
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 4 working sets. For the bench press, every rep will be performed with a pause on the chest. Warm up to a weight where after your first working set, you feel like you could have done a few more reps. You will use this weight for all 4 working sets. For the dumbbell rows, use a weight that is challenging, but allows a full range of motion every rep.
Conditioning
At 0:00, complete 3 rounds for time:
- 15 Dumbbell Push Press (35/50)
- 15 Box Jump step down
At 10:00, complete 3 rounds for time:
- 15 Hang Power Snatch (55/75)
- 75 Double Unders
8:00 time cap both workouts
Conditioning Notes
Today’s workout consists of two task priority intervals, each with an 8:00 time cap.
For the first couplet, choose a set of dumbbells that are challenging, but allow you to complete all 3 rounds of push press unbroken. The box jumps should be done to a height where you will not hesitate to jump between reps.
For the second couplet, choose a weight for the hang power snatches that feels light and allows you to move quickly through the sets of 15. The double unders should take no longer than 1:00 each round. Adjust the number of reps or switch to single unders to accomplish this.
