Complete the number of burpees you completed in 1:00 test
Notes
Today we are practicing our burpee pacing again.
We will begin by testing our sprint pace by completing as many burpees as you can in 1:00. Do not pace here. Go fast and get as many reps as you can.
After a 2:00 rest, you will complete the number of burpees you completed in the 1:00 test every 1:30 for 3 rounds. The idea is to stretch that number out to take closer to 1:15, rather than 1:00, so that it is a repeatable effort.
At Home Conditioning
7 Rounds
In 1:00:
40 Double Unders
Max Dumbbell Box Step Ups
Rest 1:00
Notes
Today’s workout is 1-minute intervals with 1-minute rest in between rounds. Your score is the number of step ups achieved each round.
The double unders should be done in :25 or less every round. Perform single unders or drop the number of double unders so that they don’t take longer than :25.
The step ups may be loaded with one or two dumbbells, kettlebells, or a barbell. Whatever weight you choose, make sure you can work continuously with it for the remainder of the minute.
Today’s conditioning is a task priority with a 12 minute time cap.
The run should not take longer than 2:30 to complete. Adjust the distance, if needed. If you are unsure where 400m is, mark your course by running away from your starting line at a decent pace for 1:00. Run to that spot each round.
The power cleans can be done with dumbbells, kettlebells, barbells, seabags, sandbags, etc. You should choose a weight that you can get 10 reps done in about :30. This can be done with very quick singles or small touch and go sets. Check out this video for some options.
The front squats should be done unbroken. Adjust the weight accordingly.
The shoulder to overhead should also be done unbroken. Check out this video for some options.
You do not have to use the same weight for the cleans, front squats, and shoulder to overheads. For example, you could use a seabag for the cleans and squats, then a kettlebell for the shoulder to overhead.
Midline
5 Rounds
:50 Farmer’s Hold (heavy)
:10 Rest
:20 of V- Ups
:10 Rest
:20 of Arch Ups
:10 Rest
Notes
Today we will finish with some midline work.
For the farmer’s hold, find two heavy objects that you can hold for :50 without breaking. They do not have to be the same weight. You will just switch arms every round.
The v-ups may be scaled back to tuck ups if you cannot work for the full :20 with straight legs.
Pause for :01 at the top of each arch up. Keep your legs and arms straight, and feet together.
3 Sets
1:00 Easy
1:30 Moderate
:30 Hard
–
5:00 Cool down
Notes
Today’s endurance workout is 3 parts. You will first complete 3 sets, alternating between an easy and moderate pace. You will then rest 2:00 and then complete 3 sets, alternating between an easy and a hard pace. You will then rest another 2:00, and finally complete 3 sets, alternating between easy, moderate, and a hard pace.
Minute 1 – 12/9 Calories or 100m Shuttle Run (5 x 10m out, 10m back)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 15 Box Jump Overs (clear box)
Notes
Today’s conditioning involves three stations. You will rotate stations every minute and complete 10 total rounds.
The calories should take no longer than :40 at a sustainable pace. Adjust the number accordingly. If you do not have a machine, you will do a 100m shuttle run. Set up a 10m lane and run down 10m, and back 10m five times. This, too, should take no longer than :40.
The kettlebell swings should be completed unbroken. Adjust the weight accordingly.
The box jump overs will be done by jumping completely over the box. Choose a height that you feel comfortable jumping over without hesitation.
12 Strict Pull Ups (supinated) or 12 Supinated Rows
10 Single Arm Dumbbell High Pull per side
50ft Single Arm Overhead Carry per side
Notes
Today’s strength is 3 sets of pull ups or rows, dumbbell high pulls, and overhead carry. You may rest :30-1:00 between exercises.
The pull ups should be completed in 1 set. Adjust the number down, if needed. If you do not have a pull up bar, perform rows. Check out this video for some different row variations.
The single arm high pulls should resemble the top of the high pull during a snatch or clean. Check out this video for a demo.
During the overhead carry, focus on a strong, active, externally rotated shoulder and keeping your elbow locked out.
At Home Conditioning
3 Rounds
20 Alternating Dumbbell Snatch
20 Single Arm Thrusters (10/side)
10 Burpees over the Dumbbell
Rest 2:00 between rounds
Notes
Today’s conditioning is 3 rounds of work with 2:00 rest between each round. You will record your time for each round. These are quick rounds, so the goal is to hang on to the dumbbell for all the snatches and thrusters.
The dumbbell snatches should be at a weight that allows you to complete the reps unbroken. If you are using a kettlebell, switch arms after 10 reps.
The thrusters should also be done unbroken, switching arms after 10 reps. Adjust the weight accordingly.
The burpees should take no longer than 1:00 to complete. If needed, adjust the number down to stay within this time frame.
Today’s workout is 3 rounds of power cleans and running, one round completed every 10 minutes. Record your time for each round.
The power cleans should be at a moderately challenging weight where you can complete quick singles. If you do not have heavy enough weights, you can perform 18-12-9 reps of power cleans.
The run should be done in around 1:00 each time. If you are unsure where 200m is, map it out before the workout starts by running away from the starting line for :30 at a pace you might run in the workout.
