Complete the number of burpees you performed in the :45 test
Notes
Today’s practice is burpee pacing. We set our burpee bench mark on March 16th with our 100 burpees for time test. This week we are going to be practicing two different paces for our burpees.
We will first test how many burpees you can do in :45. Go fast, no pacing here!
We will then rest 2 minutes and begin working on four rounds of burpees, each round completed at the top of every 1:30. Each round you will perform the number of burpees you completed in the :45 test. So if you completed 15 burpees on our :45 test, you will complete 15 burpees at the top of each ninety seconds. The idea is to stretch those 15 burpees out to take closer to 1:00-1:15, rather than :45.
At Home Conditioning
For time:
75 Snatches
*Every minute on the minute perform 8 lateral hops over the dumbbell/kettlebell/barbell/etc.
8:00 time cap
Notes
Today’s conditioning is a task priority with an 8:00 time cap. You will complete 75 snatches for time, but every minute, including at 0:00, you will perform 8 lateral hops over whatever object you are snatching.
With a partner, alternating full rounds, complete as many rounds as possible in 12:00:
6 Overhead Squats
12 V-Ups
6 Overhead Squats
12 Push Ups
Rest 2:00
With a partner, alternating full rounds, complete as many rounds as possible in 12:00:
6 Hang Power Cleans
12 Lateral Hops over object
6 Hang Power Cleans
12 Shoulder to Overhead
Notes
Today’s workout is to be done with a virtual partner, or one standing at least 6 feet from you. If you do not have a partner, simply rest the amount of time it took you to complete a round throughout the workout.
The overhead squats should be at a light weight and completed unbroken throughout. You may substitute an overhead lunge if you do not have the prerequisite mobility to safely perform an overhead squat. Check out this video on how to perform an overhead squat with a dumbbell or kettlebell.
The v-ups may be adjusted to tuck ups in order to perform all 12 unbroken across multiple rounds.
The push ups should also be completed unbroken. Elevate your hands on a bench, couch, chair, etc.
The hang power cleans should be light and unbroken. Check out this video for some different clean variations.
The lateral hops will be performed over whatever object you are using for your hang power cleans. If you do not feel safe jumping over that object, find something smaller but we encourage you to jump rather than step.
The shoulder to overhead should also be performed unbroken. Adjust the weight accordingly. Check out this video for some different shoulder to overhead variations.
The double unders should be performed in one or two sets each round. Adjust the number of reps or switch to single unders as needed. If you do not have a jump rope, you can perform pogo jumps or jumping jacks as a substitute.
The burpees should be done at a very fast pace. It is only 45 reps total. Don’t hold back.
Today’s conditioning is a task priority workout. Your score is the time it takes to complete all 5 rounds or the rounds and reps you complete in the 25 minute time cap.
The run should take around 2:00-2:30 each round. Adjust the distance accordingly. If you do not have a 400m run route, simply run out for 1:00 and then back for 1:00. Mark how far out you ran and run to that point each round.
The kettlebell swings should be on the lighter side. You want to be able to do all 20 reps unbroken. If you do not have a kettlebell, swing a dumbbell.
The pull ups should be done in one or two quick sets. If you do not have a pull up bar, perform any variation of a row. Check out this video for some row options.
Today’s strength is push ups and any variation of a pull. You will work for :15 and keep track of reps each interval.
The push ups should be performed at an angle that allows you to move for the entire interval.
Your options for the pulling include strict pull ups, ring rows, dumbbell, kettlebell, or barbell rows. Whatever variation you choose, make sure you can work through the whole :15 interval.
At Home Conditioning
7 Rounds
Complete as many reps as possible in 1:00:
7 Shoulder to overhead
7 Box Jump step down
Rest 1:00
Notes
Today’s workout is 7 short intervals. It is all about quick transitions and constant movement.
For the shoulder to overhead, you can use dumbbells, kettlebells, barbell, or any odd object. It should be on the lighter side and you want to make sure you can do all 7 reps unbroken across multiple rounds. If you are doing a single arm variation, perform all 7 reps on one side, then 7 reps on the other. Check out this video for some shoulder to overhead variations.
For the box jumps, jump to a height that you won’t hesitate between reps. If you do not have anything that is stable enough to jump onto, find something to jump completely over.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
5 sets:
4:00 at easy pace
1:30 at fast pace
Rest: 1:30 min between sets.
–
5:00 Cool down
Notes
Today’s endurance workout is five intervals. Try to keep your paces consistent throughout the workout.
