Today’s strength is 3 rounds of l-sit holds and single leg romanian deadlifts. Take your time moving through this, resting about 1-minute between exercises.
The L-sit hold can be done in any variation. If you cannot keep your legs parallel to the ground, bend one or both knees. Check out this video for some different variations.
The single leg Romanian deadlifts may be done with dumbbells, kettlebells, or a barbell. Balance is tough with this movement. Grab the ground with your whole foot and as you descend, feel a good stretch in your hamstring.
Conditioning
For time:
240 Double Unders
then complete 2 rounds of:
40 Toes to Bar or Sit Ups
30/24 Calories
Notes
Today’s conditioning is for time. Your score will be how long it takes to complete the work, or the number of reps completed at the time cap.
This is a lot of consecutive double unders. Give yourself about 5:00, at the most, to complete these reps. That comes out to a little 48 reps every minute for 5 minutes. You can adjust the number if that does not feel doable. You may substitute single unders or jumping jacks.
The toes to bar should take no more than 4-5 quick sets each round. Adjust the number of reps or perform knee raises if needed. If you do not have a pull up bar, you can substitute sit ups.
The calories should take no more than 2:00 to complete each round. If you do not have a machine, run 300m instead.
Today’s strength is 3 rounds of rows and floor press. Take your time working through the 3 rounds, resting about 1-minute between exercises.
The rows may be done with dumbbells, kettlebells, a barbell, or an odd object. Make these heavy. Check out this video for a few variations.
The floor press may be done with dumbbells, kettlebells, or a barbell. It should be performed just like a bench press, however the range of motion is shortened. Check out this video on a floor press variation.
Conditioning
For time
21 Thrusters
21 Burpee Pull Ups
15 Thrusters
15 Burpee Pull Ups
9 Thrusters
9 Burpee Pull Ups
Notes
Today’s conditioning is a classic 21-15-9 workout. Your score is how long it takes to complete all the reps.
The thrusters may be performed with dumbbells, kettlebells, a barbell, or an odd object. It should be a moderate weight that allows you to complete each round in no more than 2 sets.
The burpee pull ups should be performed under a pull up bar that is 6″ above your reach. Perform the burpee then jump straight into the pull up, using the momentum from the jump to help you complete the pull up. If you do not have a pull up bar, perform single arm devil press for the same number of reps.
Track
4 sets:
700m at mile pace + :14 / 400m,
300m at mile pace + :18 / 400m
Rest 4:00
Notes
Today’s track workout is 4 sets of 1000m of running at moderate paces. The first 700m is at a pace that feels sustainable for 8-10 minutes, and then you get to coast the last 300m.
Today, Wednesday June 17th, all indoor classes are cancelled. We are having a giant fan installed.
We will be offering the following classes:
0600 – Zoom
0730 – Endurance with Danielle on Zoom
0900 – Zoom
1700 – Zoom
1800 – Washington Park
Thank you for understanding.
Broad Jumps
Take 10 minutes to find a max standing distance broad jump
Notes
Today we are going to test out standing broad jump. From standing still, jump as far forward as you can. Make sure to keep your knees tracking over your toes as you load up, take off, and land. Just like when we squat or deadlift and screw our feet into the ground to externally rotate in the hip, you will do the same thing when you load up for your standing broad jump.
Compare to 20200421.
Conditioning
2 Sets
Complete as many reps as possible in 7:00
3* Deadlifts
3* Box Jumps or 6/4ft Broad Jumps
3* Push Ups
Rest 3:00 between sets.
*Add 3 reps every round.
Notes
Today’s conditioning in 2 sets of 7:00 of work with 3:00 rest between sets. Your score is the total number of reps completed in the 7:00 each time. Try and stay consistent across both rounds.
The deadlifts may be performed with dumbbells, kettlebells, a barbell, or an odd object. It should be on the lighter side to allow you to stay unbroken as you increase in reps.
The box jumps should be done to a height where you will not hesitate between jumps. If you do not have a box, perform a 6/4ft broad jump for the same number of reps. For the broad jump, ensure a two-foot take off and two-foot landing.
The push ups should stay unbroken through the set of 12. Elevate your hands as needed.
On Wednesday, June 17th all indoor classes are cancelled. We are having a giant fan installed.
We will be offering the following classes:
0600 – Zoom
0730 – Endurance with Danielle on Zoom
0900 – Zoom
1700 – Zoom
1800 – Washington Park
Thank you for understanding.
Conditioning
For Time:
40/30 Calories
30 Squat Clean
20 Box Step Over
40 Strict Handstand Push Ups or Push Press
20 Box Step Over
30 Squat Clean
40/30 Calories
Notes
Today’s conditioning is a chipper with a 24:00 time cap. Your score is the time it takes to complete all the reps or how many reps you complete in 24:00.
The calories should take no more than 3:00 to complete on either end of the workout. Adjust the number of reps as needed. If you do not have machine, complete a 500m run or a distance that also takes no more than 3:00 to complete.
The squat cleans may be performed with a moderate weight. You can use one or two dumbbells or kettlebells, a barbell, or an odd object. The 30 reps should take no longer than 3:00 on either end of the workout.
The step overs may be weighted with dumbbells, kettlebells, barbell, or an odd object. Choose a weight and height that allows you to perform the 20 reps in no more than 2 sets. If you do not have a stable surface to step on, substitute weighted lunges.
The strict handstand push ups should be performed in no more than 3:00. Adjust the number of reps as needed. You may substitute any variation of a push press. The weight should be moderate and you should complete the 40 reps in no more than 3:00.
Track
3 sets:
500m at mile pace,
Rest 1:00
300m at mile pace
Rest 4min b/t sets
Notes
Today’s track workout is intervals at your mile pace. These should be hard efforts, but not sprints. Try to stay in control the whole time.
Today’s conditioning is 6 rounds of 3:30 of work with 1:00 rest between efforts. Your score will be the number of burpees completed each round.
The run should take 2:00 or less to complete. Adjust the distance accordingly. If you are substituting rowing or biking, choose a distance that takes you a similar amount of time as a 300m run would.
The clean and jerks may be performed with a dumbbell, kettlebell, barbell, or odd object. Choose a weight that allows you to perform the 15 reps in 1:30 or less. However, if the run takes you 2:00, you’ll need to adjust the clean and jerks to finish in 1:00 or less so that you have time for burpees.
The burpees should be performed with a jump over whatever you are using for your clean and jerks. Try to stay consistent across all 6 rounds.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
7:00 Moderate
2:00 Rest
7:00 Moderate
2:00 Rest
5:00 Moderate
2:00 Rest
5:00 Moderate
2:00 Rest
1:00 Fast
1:00 Rest
1:00 Fast
–
5:00 Cool down
