Today’s burpee practice is two sets of 1:30 of work with 3:00 rest between efforts. Do not overpace these. Shoot for 95% effort out of the gate and try to hang on. The 3:00 rest should allow you on your second effort to come close to your first set.
At Home Conditioning
5 Rounds
In 2:00 complete:
100m Shuttle run or 15/12 calories
10 Hang clean and jerks
Max lateral jump squats over dumbbell in remaining time
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 2:00 of work with 1:00 rest between rounds. Your score is the number of lateral jump squats performed each round.
The shuttle run is done with markers 10m apart. Run down and back five times covering 100m total. This should take no longer than :45 to complete. Adjust the distance accordingly. If you are performing calories on a machine, it should also take no longer than :45 to complete.
The hang clean and jerks may be performed with a barbell, kettlebells, or dumbbells. If you are doing a single arm variation, switch arms after 5 reps. This should be done with a weight that allows you to complete all the reps in under :30.
Try not to break more than twice during the lateral jump squats. Fight the burn! Check out this video for a demo.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
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3 Sets
2 Rounds
3:00 moderate
:30 easy
1:30 fast
:30 easy
Today’s conditioning is 3 sets of 4:00 of work with 1:00 rest between sets. You will have three scores: rounds and reps for each round. During the 4:00 of work, add 2 reps each round to the devil press and walking lunge steps.
The alternating arm devil press should be done at a relatively light weight that allows you to complete at least 10 reps unbroken.
Make sure you maintain a soft touch of the knee each rep of the lunge steps. Adjust the weight as needed.
The double unders should take no longer than :30 to complete. Perform single unders if needed. If you do not have a jump rope, you may perform jumping jacks or pogo jumps.
Midline Extras
5 Rounds
:20 of V-Ups
:20 Side Plank
:20 Extended Crab Hold
:20 Side Plank
:40 Rest
Notes
Today’s midline extras is 1:20 of work with :40 rest between rounds. Every :20, you will alternate between v-ups, side planks on your right side, an extended crab hold, and side planks on your left side.
You can adjust the v-ups by performing tuck ups. Ensure you are moving continuously for the :20 interval.
You may perform the side planks on your hands or elbows. You can make it a bit easier by spreading your feet.
Perform the extended crab hold with your legs straight and butt tight. Try to open up your chest as much as possible here.
Today’s conditioning is 3 sets of 6-minutes of work with 4:00 rest between sets. Your score will be the number of rounds and reps you complete each set.
The cleans can be any style: dumbbell, kettlebell, barbell, seabag, sandbag, etc. Don’t let these take longer than 1:00 to complete. Check out this video for some different variations.
The shoulder to overhead may also be any style. Choose a weight that is moderately challenging, but you can maintain sets of 10 for at least 3 rounds. Check out this video for some different variations.
The broad jumps will be completed with a two foot take off and two foot landing. Men will jump a minimum distance of 4 feet and women will jump a minimum distance of 3 feet. Adjust to a distance that you can manage for repeated jumps while fatigued.
The calories or run should take no longer than 1:00. Adjust the number of calories or distance accordingly.
Track Workout
Run
2000m at mile pace + :15/400m, 3min rest,
400m at mile pace + :05/400m, 4min rest,
1200m at mile pace + :15/400m, 3min rest,
400m at mile pace + :05/400m, 4min rest,
800m at mile pace + :15/400m, 3min rest,
400m at mile pace + :05/400m
Notes
Today’s track workout is a descending ladder at a moderate pace with a 400m interval at a moderate-fast pace between each effort. Stay consistent on the longer efforts and try not to go too fast on the 400s and burn out for the following longer efforts.
Today’s strength is push ups and hollow holds. You will do 2 sets of :15 of push ups with :15 rest between them, then do a :30 hollow hold. You will rest :30 before beginning the next round.
You want to be able to move continuously for all :15 of the push ups. Elevate your hands if needed.
The priority on the hollow hold is to keep your lower back flush to the ground. Tuck one or both legs in as needed.
At Home Conditioning
8 Rounds:
In 1:00:
10 Overhead Squats
Max distance shuttle run or meter row/bike in remaining time
Rest :30 between rounds
Notes
Today’s conditioning is 8 rounds of 1:00 of work with :30 rest between rounds.
The overhead squats may be done with a light barbell or one kettlebell or dumbbell. Make sure you can do these quickly across all 8 rounds. Check out this video on how to do a single arm overhead squat.
If you are doing a shuttle run, set the markers 10m apart. Try to keep the distance consistent across all 8 rounds.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
4:00
Rest 1:00
2:00
Rest 1:00
3:00
Rest 2:00
2 x 2:00 with :40 rest
2 x 1:00 with :40 rest
2 x 1:30 with :40 rest
Rest 2:00
4 x 1:00 with :20 rest
4 x :30 with :20 rest
4 x :45 with :20 rest
–
5:00 Cool down
Notes
Today’s endurance workout is a series of varying intervals all performed at a moderate pace.
