Today’s strength is push ups and pull ups. You will complete as many pull ups as you can in :20, then immediately move to the push ups and work for :20. There is 1:00 rest between rounds.
The pull ups should be done without coming off the bar. If you do not have a pull up bar, you can perform any variation of a row. Check out this video for some options.
You should be able to work continuously for the :20 of push ups. Elevate your hands if needed.
At Home Conditioning
Every 3:00 for 7 rounds:
12 Dumbbell snatch
6 Lateral burpees over the dumbbell
12 Reverse lunges with dumbbell in front rack
6 Lateral burpees over the dumbbell
Score is slowest round.
Notes
Today’s workout is 7 rounds of a quick interval. You complete a new round every 3:00 and your score is the slowest round. Adjust the number of reps or lower the weight so that you get at least :30 rest between rounds.
The dumbbell snatches should be unbroken, although it is only 12 reps so don’t choose something too light. If you are doing kettlebell snatches, switch arms after 6 reps.
The burpees should be done quickly. Stay low and move smoothly. If 12 is going to take you longer than about :40, cut the number down.
The reverse lunges should be done quickly, but still maintaining a soft touch of the knee each rep. Adjust the weight accordingly.
Today’s strength is squats. You will hold an odd object in a front rack or as a chest hold. Find something heavy. For a chest hold squat, use a sandbag, seabag, or fill a backpack with heavy textbooks. If you have kettlebells perform front rack squats. Get creative today. If you do not have anything heavy, perform these reps with a :05 descent each.
At Home Conditioning
For time:
100 Toes to Bar or Sit Ups
Every 1:00, including at 0:00, complete:
10 Jump Squats
10 Shoulder to Overhead
10:00 time cap
Notes
Today’s conditioning is a task priority with a 10 minute time cap. Your score is how long is takes you to complete 100 toes to bar or sit ups, or how many reps you have completed at the 10 minute time cap. Every minute you will stop working on the toes to bar or sit ups and complete 10 jump squats and 10 shoulder to overhead. Then continue to work on the sit ups until the top of the next minute.
You will most likely have around :20-30 every minute to work on toes to bar or sit ups. In order to finish, choose a variation of toes to bar, knee raises, or sit ups that allows you to maintain sets of 10 reps.
The jump squats should be done quickly. When you land, sink down into the next squat without any extra pause.
The shoulder to overhead should be a light weight that allows you to complete all 10 reps unbroken, across every round. Check out this video for some different variations.
Today’s strength is floor press and rows. Use a challenging weight for all four sets and rest about 1:00 between exercises.
The floor press may be done with a barbell, dumbbells, or kettlebells and you may do a single arm version if needed. Check out this video for a demo.
The rows may be done with a barbell, dumbbell, kettlebell, seabag or any other heavy object. Check out this video for some variations.
At Home Conditioning
Every minute on the minute for 15:00:
10/7 Calories or 100m Shuttle Run (10m out, 10m back x 5)
3 Burpee Box Jump Overs
Notes
Today’s conditioning consists of calories or running and burpee box jump overs. You will complete both the calories (or run) and the burpees in the same minute, for 15 minutes.
The calories should take no longer than :30 to complete. Adjust the number down accordingly. If you do not have a machine, set up a 10m lane for a shuttle run. You will run 10m out and 10m back five times. This should also not take longer than :30.
The burpees should take no longer than :12 to complete. If you do not have a box, find something to jump completely over.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
12x20sec at fast pace w/ 40sec at easy pace b/t reps.
Rest 3min
12x20sec at faster pace w/ 30sec very easy pace b/t reps.
Rest 3min
12x20sec at fastest pace w/ 20sec rest b/t reps.
–
5:00 Cool down
Notes
Today’s endurance workout is 3 sets of alternating paces. You will increase the fast pace every 12 reps. The easy paces also go from prescribed RPMs to simply moving and then full rest for the last 12 reps.
Today’s strength is Turkish Get Ups. You will perform 1 rep on each side at the top of every minute for 6 minutes. You choose the load. Focus on keeping an active shoulder and your elbow locked out. Check out this video on how to do a turkish get up with a seabag.
At Home Conditioning
Complete as many rounds as possible in 10:00:
10 Alternating Single Arm Devil Press
20 Box Jumps step down
Rest 2:00
Complete as many rounds as possible in 10:00:
20 Alternating Single Arm Devil Press
40/30 Calories or 400m Run
Notes
Today’s conditioning is two 10-minute intervals. The goal is continuous movement in both amraps, so begin working at a sustainable pace.
The alternating single arm devil press should be at a light weight that allows you to keep moving. Check out this video for a demo.
The box jumps should be done at a height where you will not hesitate between jumps. If you do not have a stable surface to jump on, find something you can safely jump over.
The calories should take no more than 2:30 to complete. Adjust the number accordingly. If you do not have a machine, go for a 400m run. This should also not take longer than 2:30 to complete.
Today’s strength is z-press and arch ups. You will alternate between the two for four rounds. Rest about :30-1:00 between exercises.
The z-press may be done with dumbbells, kettlebells, or a barbell and you may do a single arm version, if needed. Check out this video for a demo.
Be sure to pause for :01 at the top of each arch up. Keep you feet together and arms straight and overhead.
At Home Conditioning
Complete as many rounds as possible in 15:00:
15 Wall Balls
5 Strict Pull Ups
50 Double Unders
Notes
Today’s conditioning is a time priority workout. The goal is to move continuously for 15 minutes. Your score will be how many rounds and reps you have completed.
The wall balls should be done unbroken for the majority of this workout. If you do not have a wall ball, you can perform jump squats or light thrusters.
The strict pull ups should take no more than :30 to complete. If you do not have a pull up bar, you can perform rows. Check out this video for some different row variations.
The double unders should take no longer than :30 to complete. Adjust the number of reps or perform single unders. If you do not have a jump rope, perform pogo jumps or jumping jacks.
Today’s endurance workout is 14 sets all performed at the same pace. This should be a moderate pace that will not feel too difficult for at least the first half of the workout.
