Jan 6, 2020
Strength
1a) Bench Press
1b) Single Arm Dumbbell Rows
- x 8/side x 4 sets @ RPE 8-9
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 4 working sets. Warm up to weight on the bench press where after you finish your first set, you felt like you had 2 or 3 more reps in you. You will use that weight for all 4 working sets. If you were here last week, aim to use 5-10lbs heavier than you used for the sets of 5. For the dumbbell rows, choose a weight that is challenging each set.
Conditioning
At 0:00, complete for time:
- 30 Toes to Bar
- 30 Dumbbell Box Step Overs (50/35) (24″/20″)
At 8:00, complete for time:
- 30 Dumbbell Box Step Overs (50/35) (24″/20″)
- 30 Toes to Bar
6:00 time cap on both workouts
Conditioning Notes
Today’s workout consists of two task priority intervals. On both intervals, the toes to bar should be done in 3:00 or less. Adjust the number of reps, or perform knee raises to achieve this. The dumbbell box step overs should also be done in 3:00 or less. Before you begin the workout, with your dumbbells and box perform the following test. Holding your dumbbells stand to full extension of the knee and hip on your right leg without ever putting the left leg on the box. Repeat this test on the left side. If you are able to reach full extension without assistance from the other leg, you can use that weight. If you fail the test, the dumbbells are too heavy.
Jan 5, 2020
Strength
Front Squat
- build to a heavy single @ 55X1
- drop 10% and perform 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. As you build up in weight, each rep will be performed with a :05 descent, :05 pause, and explosive on the way up. Continue to make small jumps until you find your heavy single for the day. Pay attention to how fast you stand up out of the hole. If there is a struggle through the sticking point, you know to either make a small jump or call it there. We don’t want any failed reps today. After you find your heavy single, take 10% off the bar and perform 2 sets of 3 reps with no tempo restriction.
Conditioning
In 12:00
Complete 3 rounds of:
- 60 Double Unders
- 12 Burpees over the Bar
- 12 Overhead Squats (115/75)
then in the time remaining:
Conditioning Notes
Today’s workout is a time priority consisting of four exercises. The double unders should take no longer than :45 each round. Adjust the number of reps or switch to single unders to achieve this. The burpees should be done in 1:00 or less. Adjust the number as needed. Choose a weight on the overhead squats that feels moderate, but you can complete all 3 rounds unbroken. You may use any machine you like. Ideally, you have 3:00 to complete as many calories as possible.
Jan 3, 2020
Conditioning
With a partner, complete for time:
- 800m Run together
- 100 Double Kettlebell Front Squats (35/53) (alternate every 10)
- 50 Synchronized Burpees
- 100 Double Kettlebell Front Squats (alternate every 10)
- 800m Run together
Conditioning Notes
Today’s workout is a task priority to be completed with a partner. Both partners will run together for 800m. If 800m is going to take more than 5:00, adjust the distance down. The double kettlebell front squats will get challenging, but choose a weight that you know you will be able to complete 5 sets of 10 unbroken both times. The burpees should be done at a 10/minute pace or faster. Adjust the number down if that sounds too fast for your team.
Jan 2, 2020
Strength
Every minute on the minute for 12:00:
- Minute 1: :30 Sandbag Chest Hold
- Minute 2: 10 Dumbbell Z-Press
- Minute 3: :15 Hanging L-Sit Hold
Strength Notes
Today’s strength consists of 3 exercises between which you will rotate every minute for 4 rounds. Choose a sandbag that is challenging, but you can hold for :30 unbroken every round. The dumbbell z-press is a movement that challenges your overhead mobility. Choose a weight that allows you to get the best lockout possible. For the hanging l-sit hold, maintain a relaxed hang where you are not pulling down with your shoulders. Then lift straight legs to a 90 degree angle at the hips. If you are not able to achieve 90 degrees, bend either one or both knees.
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 14:00:
- 15 Double Kettlebell Deadlifts (53/70)
- 10m Farmer Carry Walking Lunge (53/70)
- 5 Strict Handstand Push Ups
- 10m Farmer Carry Walking Lunge
Conditioning Notes
Today’s workout is a time priority to be done with a partner. One partner will complete an entire round while the other rests. When the first partner is done, she/he will rest and the second partner will begin a round. Each time one person completes a round, that counts as 1 towards your score. Choose a set of kettlebells that allows you to complete all the deadlifts and lunge unbroken. The handstand push ups should also be done unbroken. Adjust the number of reps or perform box handstand push ups, or regular push ups in order to keep all sets unbroken.
