Feb 13, 2020
Strength
4 Rounds:
- :20 of Ring Rows
- :40 of Bent Over Rows with Plate @ 2011
Rest 5:00
4 Rounds:
- :20 of Push Ups
- :40 of Seated PVC Press @ 2011
Strength Notes
Today’s strength is focused on upper-body pushing and pulling endurance. You will complete :20 of ring rows then move immediately into :40 of bent over rows with a light plate. You will then move immediately back to the ring rows for :20. This pattern continues for 4 rounds. You will then rest 5 minutes and complete the push ups and seated pvc press following the same pattern.
The ring rows should be performed at an angle that allows you to move continuously for 20 seconds. The bent over rows are done with a light plate and at a tempo of :01 up, :01 pause, :02 lower. They should not be strenuous. The idea is that you are working on recovering while performing another pulling exercise. It is analogous to working on your running capacity by running hard intervals and jogging lightly during the recovery period.
The push ups should also be performed at an angle that allows you to work continuously for 20 seconds. Elevate your hands on a bench or a box as needed. During the seated pvc press, perform each rep with a :01 tempo on the way up, :01 pause overhead, and :02 negative.
Conditioning
5 Rounds
Complete as many reps as possible in 2:00:
- 8 Power Snatch (115/75)
- 12 Burpees over the Bar
- Max Calories
Rest 2:00
Conditioning Notes
Today’s workout consists of 5 time priority intervals. Your score for each will be the number of calories you achieve.
The power snatch should be on the lighter side. We do not want the 8 reps to take longer than :30. You should perform either touch and go sets or very quick singles.
The burpees should take no longer than 1:00. Adjust the number of reps accordingly.
You want at least :30 on the machine. The goal is to get the same number of calories each round. Pace accordingly.
Feb 12, 2020
Conditioning
Every 10:00 for 3 rounds:
- 3 Rope Climbs
- 40/30 Calories
- 30 Dumbbell Front Rack Reverse Lunges (35/50)
Conditioning Notes
Today’s workout consists of 3 task priority intervals. You will complete an entire round, then rest until the 10:00 mark and begin your second round.
The rope climbs should take no longer than 1:30 to complete. Adjust the number of reps, height, or perform some combination of the foot-lock drill and hanging knee raises in order to stay within that 1:30 window.
The calories should take 3:00 or less. Adjust the number of reps to stay under 3:00.
The lunges should be completed without putting the dumbbells down. Adjust the weight accordingly.
Feb 11, 2020
Strength
1a) Strict Press @ 30X1
1b) Supinated Strict Pull Ups
Strength Notes
Today’s strength is strict press and strict pull ups. You will alternate between the two exercises for 4 working sets.
For the strict press, every rep will be performed with a :01 pause overhead and :03 negative. Warm up to a weight that leaves you feeling like you had a few reps left after your first working set. Use this same weight for all 4 working sets.
The strict pull ups will be performed with a supinated grip. There is no tempo restriction, but make sure you show control and a full range of motion every rep. Aim for the higher end of the rep range but we don’t want to hit failure at any point.
Conditioning
8 Rounds of each interval:
At 0:00:
At 0:30:
- 9 Hang Power Cleans (135/95)
At 1:00:
- 6 Shoulder to Overhead (135/95)
Conditioning Notes
Today’s workout consists of 24 task priority intervals. At 3,2,1, go… you will complete 12 deadlifts. You will then rest until the 0:30 mark and complete 9 hang power cleans. You will then rest until the 1:00 make and complete 6 shoulder to overhead. At the 1:30 mark, you will begin your second round of deadlifts. Continue this pattern until you have finished 8 rounds of each exercise.
The weight will be dictated by your weakest movement. We want every movement to be completed unbroken. Adjust the weight accordingly.
0730 Endurance Class
30 Rounds
- :30 Assault Bike @ 85-87% effort
- :30 Assault Bike @ easy effort
Notes
Today’s endurance class will take place on one machine with no rest. If we do not have enough bikes, it may be performed on a rower.
This is the same workout as last Wednesday. Aim to hold a slightly faster pace on the 85% effort than you did last week.
Feb 10, 2020
Strength
Back Squat @ 33X1
Strength Notes
Today’s strength is back squats. Every rep will be performed with a :03 descent and :03 pause in the bottom. You will pause at the top for :01 between reps. Warm up to a weight that leaves you feeling like you could have performed 3 more reps when you finish your first set. You will use that weight for all 4 working sets.
Conditioning
With a parnter, alternating full rounds, complete 3 rounds each:
- 30 Wall Balls
- 15/12 Calories
- 15 Toes to Bar
21:00 time cap
Conditioning Notes
Today’s workout is a task prioirity to be completed with a partner. Partner 1 will complete 30 wall balls, 15/12 calories, and 15 toes to bar. Once partner 1 has finished that round, they will rest and partner 2 will begin their round. This pattern continues until each athlete has completed 3 rounds.
The wall balls should be at a weight that allows you to go unbroken. Adjust the weight accordingly.
The calories should take no longer 1:00 to complete each round. Adjust the number accordingly.
The toes to bar should take no more than 2 sets. Either adjust the number or perform knee raises to keep yourself to 2 sets.
Feb 9, 2020
Strength
1) Strict Pull Ups or Ring Rows
- x 50% of max unbroken set x 5 sets
Rest 1:00
2a) Single Arm Dumbbell Row
2b) Push Ups
Strength Notes
The first part of the strength is meant to accumulate strict pull up volume. If your best set of strict pull ups is 10 reps, you will do 5 sets of 5 reps with 1:00 rest between sets. The last two sets will get tough. Force yourself to stay strict and avoid any swinging or kipping.
After you have finished all of your pull ups or ring rows, you will alternate between dumbbell rows and push ups for 3 working sets. Use a heavy dumbbell for the rows all three sets. If you cannot perform 15 push ups unbroken, elevate your hands on a bench or a box.
Conditioning
For time
100-80-60-40-20 reps of:
50-40-30-20-10 reps of:
- Single Arm Dumbbell Hang Clean and Jerks (35/50)
18:00 time cap
Conditioning Notes
Today’s workout is a task priority couplet with an 18:00 time cap.
The double unders should be completed in no more than 2 sets each time. Either adjust the reps or perform single unders in order to accomplish this.
The single arm dumbbell hang clean and jerks will be performed alternating arms every 5 reps. Choose a weight that allows you to complete each set without putting the dumbbell down more than once.
0730 Endurance Class
35:00 at a sustainable pace:
- 300m Run
- 1:00 easy on bike or rower
Notes
Today’s endurance class is focused on running. The goal is to maintain the same splits for every 300m run. Keep in mind that this is a longer workout, so don’t start out too fast. The 1:00 on the machine should allow you to recover well between runs. If you find your heart rate is not coming down during the easy minute, slow your pace on the run.
