Today’s strength is Romanian deadlifts and box jumps. You will complete 10 Romanian deadlifts, then move immediately to the box jumps for 4 reps.
You choose the weight and variation of the deadlifts. You can use dumbbells, kettlebells, barbell, or any odd object. If you do not have anything heavy, add a slow tempo to the negative on each rep.
The box jumps should be done to something higher than you would typically use during a workout. If you do not have a box, or something to jump safely on to, perform 4 vertical jumps for max height.
At Home Conditioning
5 Rounds
In 2:00:
200m Seabag Run
Max Burpees over the Seabag
Rest 1:00
Notes
Today’s conditioning is five 2-minute intervals. Your score is how many burpees you complete each round.
The run should take around 1:00 to complete. Adjust the distance accordingly. If you are unsure how far 200m is, test it out by running :30 out and marking how far you made it. If you do not have a seabag, take a heavy back pace, dumbbell, or weight plate with you on your run.
Stay smooth on the burpees and use a two foot take off each jump!
Today’s strength is four sets of an odd object hold and an l-sit hold. You can rest about a minute between exercises.
Use any heavy object and hold it against your chest for the odd-object hold. Check out this video for some options.
You can perform the l-sit from support or a hang. If you need to, bend one or both knees. Check out this video for some variations.
At Home Conditioning
4 Sets
Complete as many reps as possible in 5:00:
10 Alternating Single Arm Devil Press
10 Toes to Bar or Sit Ups
10 Box Jump Overs
Rest 1:00
Notes
Today’s conditioning is 4 time priority intervals. Your score is how many rounds and reps you complete each set.
The alternating single arm devil press should be done at a weight that allows you to complete all 10 reps without stopping across multiple rounds. Check out this video for a demo.
If you have a pull up bar, go for toes to bar. Try to keep it to no more than two sets each time. If you do not have a pull up bar, do sit ups.
The box jump overs should be done to a height that allows you to move continuously. If you do not have a box, find something stable to jump on and over or find something you can safely jump completely over.
20 Step ups with dumbbell/kettlebell in right side front rack
20 Single Arm Shoulder to Overhead, left arm
20 Step ups with dumbbell/kettlebell in left side front rack
Notes
Today’s workout is a time priority. Try to stay smooth and move continuously for the entire workout.
The shoulder to overhead should be light and unbroken for at least 3 rounds. Adjust the weight accordingly.
The step ups should be done to a height that allows you to move continuously. Alternate legs every rep.
Some different variations of this workout include using a light barbell for your shoulder to overhead and throwing a seabag over your shoulder for your step ups.
At Home Midline Extras
8 Rounds
:20 Side Plank (left)
:10 Rest
right into…
8 Rounds
:20 Side Plank (right)
:10 Rest
Notes
We are going to finish today with side planks. Keep your legs, butt, and belly tight so your body is in a straight line. Spread your feet if you struggle to stay balanced.
Rest the same amount of time as the interval you just completed
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5:00 Cool down
Notes
Today’s endurance workout is 13 different intervals. Rest the same amount of time as the interval you just completed. For example, after the first 2:30 interval, you will rest 2:30 and then begin the 2:00 interval. You will then rest 2:00 and begin the 1:30 interval. Continue until you have finished all intervals. Try to keep all the intervals the same pace across sets.
Today’s strength is a squat complex. It is meant to be completed unbroken and you may choose your load and variation for the day.
The 1/4 squat in bottom involves standing up from the bottom of your squat to about 6 inches above parallel. After 5 reps of that you will perform 5 normal squat with a load of your choice. Then perform 5 jump squats with a load of your choice. Last, put down your weight and perform 5 body weight jump squats, jumping as high as you can each rep.
Today’s workout is a task priority with a 9:00 time cap. You will first complete 21 lateral hops, 21 lunges, 15 hops, 15 lunges, 9 hops, 9 lunges, then move on to 21-15-9 lateral jump squats and calories.
The lateral hops over the dumbbell should be quick and continuous. Try not to pause between reps. If you are using a kettlebell and that jump is too high to keep it continuous, find something smaller to jump over.
The lunges should be done without putting the dumbbell or kettlebell down. Hold it at your front rack like a goblet squat. Make sure your knee touches the ground softly and alternate legs each rep.
The lateral jump squats over the dumbbell should also be done continuously. Make sure to jump straight from the bottom of the squat and laterally over the dumbbell. Check out this video for a demo.
If you have a machine, the calories should take no longer than 1:30 for the set of 21. Adjust the number down, if needed. If you do not have a machine, go for a 150m each round.
Today’s strength is 5 rounds of push ups or pull ups. You will complete as many reps as you can in :20 of push ups and pull ups with :20 rest between everything.
During the push ups, the goal is to move continuously for :20. Elevate your hands if you need as needed.
During the pull ups, try not to drop down from the bar at all. If you do not have a pull up bar, perform rows. Check out this video for some different row variations.
At Home Conditioning
Every minute on the minute for 21:00:
Minute 1: 15 Burpees
Minute 2: 20 SIngle Arm Hang Snatch
Minute 3: 25 Double Unders
Notes
Today’s conditioning is 3 different exercises. You will rotate stations every minute and complete each station 7 times.
The burpees should be completed in about :45 at a sustainable pace. You will want a few seconds to rest and transition to the next station.
The hang snatches can be performed with a dumbbell or kettlebell. It should be a light weight that allows you to complete all 20 reps unbroken.
The double under station is your rest station. Don’t take more than :30 to work on the double unders.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
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5 Sets:
2:00 Moderate
Rest :30
1:30 Fast
Rest :30
2:00 Moderate
Rest 1:30
–
5:00 Cool down
Notes
Today’s endurance workout is five sets of 3 intervals. Try to keep all the intervals the same pace across sets.
