Week of 2020.02.10 Preview
Microcycle Preview
- Monday: strict pull ups
- Tuesday: back squat
- Wednesday: strict press
- Thursday: intervals
- Friday: upperbody endurance
- Saturday: team workout
Saturday 2020.02.08
Conditioning
In a team of 3, complete for time:
- 150 Sandbag Squats (alternate every 10 reps)
- 50 Synchronized Burpees
- 150/120 Calories (one person working at a time)
- 50 Synchronized Burpees
- 150 Box Jump Overs, clear box (alternate every 10 reps)
36:00 time cap
Conditioning Notes
Today’s workout is a task priority to be completed in a team of 3. There is a 36:00 time cap on this workout.
You must alternate every 10 reps on the sandbag cleans. Choose a weight that allows you to complete 5 sets of 10 unbroken.
The synchronized burpees will be completed by all team members getting their chest and thighs at the same time, then jumping and while in the air clapping hands together. The 50 reps should be completed in 5:00 or less each time. Adjust the number accordingly.
The team must share one machine and may switch whenever. We recommend using a bike and switching very often. This shorter time domain on the bike allows each athlete to have a higher power output and keeps the fan moving. If the calories will take more than 5:00, adjust the number.
The box jump overs will be completed without touching the box at any point. Choose a height that allows you to safely clear the box each rep and without hesitation.
Friday 2020.02.07
Conditioning
Every 4:00 for 32:00:
- First 4:00:
- 20/15 Calories
- 20m Front Rack Walking Lunge (35/50)
- Second 4:00:
- 20/15 Calories
- 8 Power Cleans (you choose weight)
Conditioning Notes
Today’s workout consists of several task priority intervals. At the start of the workout, you will complete calories on a machine of your choice, then a 20m front rack walking lunge with dumbbells. You will then rest until the 4:00 mark and complete another set of calories, then 8 power cleans. At the 8:00 mark, you will repeat the calories and lunge. This pattern continues until you have completed each couplet four times.
The calories should take no longer than 1:30 at any point during the workout. Adjust the number accordingly.
The front rack lunges should be done unbroken every round, but they may get challenging in the last two rounds. Adjust the weight accordingly.
You may choose your weight for the power cleans. It should be a heavy weight, but one that allows you to complete a rep every :05 throughout the workout.
Thursday 2020.02.06
Strength
1a) Strict Press @ 20X1
- x 1-2 x 4 sets
1b) Single Arm Dumbbell Row
- x 12/arm x 4 sets
Strength Notes
Today’s strength consists of strict press and single arm dumbbell rows. You will alternate between the two exercises for 4 working sets.
You will build in weight across the 4 sets of strict press. After a few warm up sets, allow the tempo and rep range to dictate how high you build. Always aim to complete 2 reps and as long as you can maintain the tempo, add weight for the next set. If you fall off the tempo after the first rep, you have found your heavy set for the day.
The dumbbell rows should be completed with a heavy dumbbell every set.
Conditioning
25-20-15-10-5 reps of:
- Kettlebell Swings (53/35)
- Double Unders
- Pull Ups
- Double Unders
16:00 time cap
Conditioning Notes
Today’s workout is a task priority with a 16:00 time cap.
The kettlebell swings should be light and unbroken every set.
The double unders should take no longer than :20 at any point.
The pull ups should be done in no more than 3 sets. You may adjust the number down or perform jumping pull ups or ring rows instead.
Wednesday 2020.02.05
Conditioning
Working in a team of 3, alternating full rounds, complete as many rounds as possible in 30:00:
- 20m Farmer’s Carry
- 10 Box Jump Overs
- 6 Sandbag to shoulder
Conditioning Notes
Today’s workout is a time priority to be completed in a team of 3. One athlete will be working at a time and that athlete will complete the entire round before the next athlete begins.
Your team will choose the weight for the farmer’s carries. These are meant to be heavy. You will carry 10m down, put the handles down, turn around, and carry 10m back.
The box jump overs should be completed at a height where you do not hesitate to jump. Adjust the height accordingly.
The sandbag to shoulder should be completed in :30 or less. Adjust the weight accordingly.
0730 Endurance Class
30 Rounds
- :30 Assault Bike @ 85% 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.
The 85% effort should feel like a pace that you can hold for 10 minutes. The goal is to stay consistent throughout the 30 minutes. The easy pace is meant to allow you to recover while staying active. Just keep the wheel spinning.