Mar 9, 2020
Strength
Overhead Squat @ 33X1
or
Overhead Reverse Lunge @ 30X1
Strength Notes
Today’s strength is overhead squats or overhead reverse lunges. Those who have the prerequisite mobility to safely perform overhead squats will be working on tempo overhead squats. Those still working on developing the necessary mobility will perform overhead reverse lunges.
For the overhead squats, each rep will be performed with a :03 negative, :03 pause in the bottom, and :01 pause between reps. Warm up to a weight that leaves you feeling like you could have completed a few more reps when the set is over. You will use this weight for all four working sets.
For the overhead lunges, each rep will be performed with a :03 negative, soft touch of the knee, and :01 pause between reps. You will alternate legs each rep. All sets will be performed at the same weight. Make sure that weight is challenging, but leaves you feeling like you could have done a few more reps after your first working set.
Conditioning
Complete 4 rounds of:
- 12 Dumbbell Snatch (50/70)
- 12 Reverse Lunges with the dumbbell (50/70)
then complete:
- 48 Burpees over the dumbbell
12:00 time cap.
Conditioning Notes
Today’s conditioning is a task priority with a 12:00 time cap.
The dumbbell weight will be decided by whichever movement is your weakness. The goal is to be able to complete all four rounds of snatches in under 1:00 each and complete all the lunges without putting the dumbbell down.
Once you have completed the four rounds of snatches and lunges, begin working on your burpees. If you finish all 48 before 12:00, your score is the total time. If you hit the time cap, your score is the number of burpees you completed.
Mar 8, 2020
Conditioning
At 0:00, 3 rounds for time:
- 20/15 Calories
- 3 Rope Climbs
At 10:00, 3 rounds for time:
- 20/15 Calories
- 20 Push Ups
At 20:00, 3 rounds for time:
- 20/15 Calories
- 12 Strict Pull Ups
8:00 time cap each workout
Conditioning Notes
Today’s conditioning is 3 task priority workouts each with an 8:00 time cap.
The calories each set should take no longer 1:15 each round. Adjust the number of calories accordingly.
The rope climbs each round should take no longer than 1:15 to complete all 3 reps. Adjust the number of reps, target height, or perform a combination of practicing the foot lock and performing toes to bar or knee raises.
The push ups each round should be completed in 2-3 quick sets. Adjust the number of reps or elevate your hands as needed.
The strict pull ups each set should take 1:15 or less to complete. Use a band or perform ring rows in order to stay within the desired time domain.
0730 Endurance
35 Minutes:
- 500m Row @ RPE 7
- 200m Row @ easy pace
Notes
Today’s endurance is a 35 minute continuous row. The 500m interval should be done at a perceived exertion of 70%. If you have a 2k time trial, this may be somewhere around 2k+:05-10. The 200m interval should be easy and allow you to feel recovered by the start of the next 500m interval.
Mar 8, 2020
Microcycle Preview
- Monday: conditioning intervals
- Tuesday: overhead squat
- Wednesday: upper body strength
- Thursday: back squat
- Friday: push press
- Saturday: team workout
Mar 6, 2020
Conditioning
With a partner, each complete the following 3 couplets:
21-15-9 reps of:
- Kettlebell Swings (53/35)
- Wall Balls
21-15-9 reps of:
- Calorie Assault Bike
- Burpees
21-15-9 reps of:
- Box Jump step down
- Dumbbell Push Press (50/35)
30:00 time cap
Conditioning Notes
Today’s conditioning is 3 task priority intervals to be completed with a partner. Parter 1 must complete all 21, 15, and 9 reps of the first couplet and then you will switch and partner 2 will complete all 21, 15, 9 reps of the first couplet. Once partner 2 is done, partner 2 will begin the second couplet. You must follow this pattern until both partners have finished all 3 couplets. There is a 30:00 time cap on this workout, which means no individual couplet should take longer than 5:00.
The kettlebell swings should be light and performed unbroken. Adjust the weight accordingly.
The wall balls should be completed unbroken. Adjust the weight accordingly.
The calories should take no longer than 1:30 to complete the 21 calories. You may adjust the reps down to 18-12-6 if needed.
The burpees should take no longer than 1:30 to complete the 21 calories. You may adjust the reps down to 18-12-6 if needed.
The box jumps should be at a height where you will not hesitate between jumps. Adjust the height accordingly.
The dumbbell push press should be performed unbroken. Adjust the weight accordingly.
Mar 5, 2020
Strength
Back Squat
- build to a heavy 3-4 reps @ 33X1
- Drop 20% and do 2 sets of 3 reps @ 33X1
Strength Notes
Today’s strength is back squats. Every rep today will be performed with a :03 descent, :03 pause in the bottom, and :01 pause between reps. You will start by building in weight, aiming for 4 reps at the prescribed tempo. If there comes a point where, after 3 rep, you need more than :01 rest at the top, or can’t manage the :03 descent, rack the bar. You have found your heavy set for the day. You will then take 20% off the bar and complete two more sets of 3 at the same tempo. These drop sets should not feel difficult.
Conditioning
Complete 5 rounds for time:
- 15/12 Calories
- 15 Goblet Squats (70/53)
- 10 Box Jump step down
Conditioning Notes
Today’s conditioning is a task priority with a 15:00 time cap. This gives you 1:00 per movement, including transition times.
The calories should take no longer than 1:00 each round. Adjust the number accordingly.
The goblet squats should be performed unbroken. This is a light-moderate weight.
The box jumps should be performed at a height where you do not hesitate between jumps. Lower the box height accordingly.
