Today’s strength is overhead carries and romanian deadlifts. You can rest as needed between exercises.
Use a heavy dumbbell or kettlebell for the overhead carries. Focus on a strong shoulder, elbow locked and make sure your thumb is pointing back behind you.
For the romanian deadlifts, you may use dumbbells, kettlebells, barbells, or an odd object. Maintaining a slight bend in the knee, send your hips back and feel a long stretch in the hamstring each rep. If you don’t have any weights that are heavy enough, slow the eccentric down.
At Home Conditioning
Every minute on the minute for 10:00:
Min 1 – :30 max toes to bar or sit ups
Min 2 – :30 max burpees
Rest 2:00
Every minute on the minute for 10:00:
Min 1 – :30 max pull ups or rows
Min 2 – :30 max double unders
Notes
Today’s conditioning is :30 of work and :30 of rest for 2, 10-minute intervals. During the first 10 minutes, you will alternate between toes to bar or sit ups and burpees. During the second 10 minutes, you will alternate between pull ups or rows and double unders.
If you have a pull up bar, perform toes to bar or knee raises. Try to hang on to the bar for a majority of the :30. If you do not have pull up bar, perform sit ups.
Try to stay consistent across all 5 rounds of burpees.
If you have a pull up bar, perform pull ups. Try to hang on to the bar for a majority of the :30. If you do not have pull up bar, perform dumbbell or barbell rows.
Try to stay consistent across all 5 rounds of double unders.
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
With a partner, alternating full rounds, complete as many rounds as possible in 25:00:
15/12 Calories or 100m Shuttle Run
50 Double Unders
2* Single Arm Dumbbell Hang Squat Clean Thrusters
*Add 2 reps every round
Notes
Today’s conditioning is done with a virtual partner. Partner 1 will complete calories or shuttle run, double unders, and 2 single arm dumbbell hang squat clean thrusters, then rest while partner 2 completes the same. When partner 1 begins his/her second round, he/she will do 4 single arm dumbbell hang squat clean thrusters. Then partner 2 will do the same. Continue this pattern until 25 minutes has expired.
The calories or shuttle run should take no longer than 1:00 to complete. Adjust the number of calories or distance accordingly.
The double unders should take no longer than :30 to complete. Adjust the number of reps, perform single unders, or perform jumping jacks instead.
The single arm dumbbell hang squat clean thrusters should be done alternating arms every rep. Use a light weight with which you can perform at least 12 reps unbroken.
The first part of today’s strength is tempo push ups. Every rep will be performed with a :02 negative and :01 pause at lockout. You will start with 6-10 reps at the prescribed tempo. This should be only moderately challenging. You will rest :20. Then complete as many reps as you can at the prescribed tempo. The set is over when you can no longer hold the tempo or your positions become less than ideal. You will then rest 2:00 and repeat. Your score is the number of push ups you completed on each max effort set.
The second part of today’s strength is tempo pull ups. Every rep will be performed with a :02 negative and :01 pause with your chin over the bar. You will start with 6-10 reps at the prescribed tempo. This should be only moderately challenging. You will rest :20. Then complete as many reps as you can at the prescribed tempo. The set is over when you can no longer hold the tempo or your positions become less than ideal. You will then rest 2:00 and repeat. Your score is the number of pull ups you completed on each max effort set.
If you do not have a pull up bar, you will perform dumbbell rows. You will do :20 of max reps, rest :20, then :40 of max reps on each arm. Use a heavy dumbbell that makes the :40 of reps challenging. You should not have to break more than once during the :40
At Home Conditioning
3 Rounds
In 3:00
10 Box Jump step down
20 Jumping Lunges
In remaining time, as many rounds as possible:
10 Alternating Dumbbell Snatch
10 Single Arm Shoulder to Overhead (5/arm)
Notes
Today’s workout is 3 rounds of 3 minutes of work and 1 minute of rest. Each interval has a buy in of 10 box jumps and 20 jump lunges. Once you finish that work, you will complete as many rounds of dumbbell snatches and shoulder to overhead as you can until the 3:00 has expired.
The box jumps should be done at a height that you can get all reps done in under :30. If you do not have a box, find something to jump completely over.
The jumping lunges should take no longer than :30. Try to land and descend into the next rep without a pause. Adjust the number of reps if you cannot complete all 20 reps unbroken.
The dumbbell snatch should be at a weight that you can complete all 10 reps unbroken across multiple rounds. Adjust the weight accordingly. If you are using a kettlebell, switch hands after 5 reps.
The should to overhead should be at a weight that you can complete all 10 reps unbroken across multiple rounds. Adjust the weight accordingly. You will complete 5 reps on one side, then 5 reps on the other.
Today’s strength is single leg deadlifts and box jumps. Take your time moving through three rounds.
The single leg deadlifts may be weighted with one or two dumbbells or kettlebells, or a barbell. Balance is a challenge during this exercise. Press your big toe into the ground and spot something to help you balance.
The box jumps are meant to train explosiveness. Go as high as you safely can, but remember to stay safe.
At Home Conditioning
Every minute on the minute for 21:00
Minute 1 – 16 Wall Balls
Minute 2 – 12 Burpees
Minute 3: 12/9 Calories or 100m Shuttle Run
Notes
Today’s workout is 3 stations, each completed at the top of every minute for 7 total rounds. Complete 16 wall balls, then rest until the top of the next minute and complete 12 burpees, then rest until the top of the next minute and complete 12/9 calories or a 100m shuttle run.
The wall balls should be completed unbroken every round. If you do not have a wall ball, you can perform light thrusters or jump squats.
The burpees should take no longer than about :40-45 at a sustainable pace. Adjust the number of reps accordingly.
The calories should also take no longer than about :40-45 at a sustainable pace. If you do not have a machine, perform a 100m shuttle run by running 10m out and 10m back five times.
