Today’s conditioning is three 10-minute intervals with 2:00 rest between each. During each 10 minute interval, you will complete the prescribed work at the top of the minute, then rest until the next minute and begin the next station.
The single arm hang clean and jerks should be done with a light weight that allows you to maintain unbroken sets. If you are using a dumbbell, switch hands every rep. If you are using a kettlebell, switch hands after 8 reps.
The double unders is your easy minute during this interval. They should be completed unbroken and in under :20. Adjust the number, or perform single unders, pogo jumps, or jumping jacks.
The jump lunges should be completed without a pause between reps. Adjust the number of reps so that you can sustain these as unbroken sets.
The calories or shuttle run should be completed at a sustainable pace and still allow you some time to prepare for the next set of lunges. Adjust the number of calories or distance as needed.
The hang snatch should be done with a light weight that allows you to maintain unbroken sets. If you are using a dumbbell, switch hands every rep. If you are using a kettlebell, switch hands after 8 reps.
Today’s burpee retest is connected with a great charity. It is being hosted by Freddy Jackson of the Love: No Ego Foundation. The foundation works with local youth. The money raised will go to his foundation and allow them to do more activities with the mentees such as hikes, wellness, training group talks, etc. If you would like to dedicate this workout to his cause, follow this link to donate and get involved!
For time:
100 Burpees
10:00 time cap
Notes
Today we are a retesting a bench mark for the “At Home” series. Compare the 20200316
Complete 100 burpees as fast as you can and record your time. Try setting a metronome to a pace that you feel you could hold for 100 reps and stick to it. When we retest, you can try and speed up the metronome just a touch.
Today’s conditioning is 20 minutes of movements that should allow you to move consistently for the entire time. Your score is how many rounds and reps you complete in the 20 minutes.
The strict pull ups should be done unbroken. You may adjust the number. If you do not have a pull up bar, perform 5 heavy rows on each arm.
The push ups should also be done in one set. You can elevate your hands, if needed, to stay unbroken.
Make sure you are moving through a full range of motion during your air squats. It is easy to cut the range when you are trying to move fast through air squats. Open up your hips and fully extend your knees at the top.
The box jumps should be done to a height that you will not hesitate between jumps. If you do not have a stable surface to jump on top of, find something you can jump over.
If you are concerned about getting too sore from the overall sit up volume, adjust the number of reps. If you do not have an abmat, roll up a sweatshirt and place that under your lower back.
Track Workout
3 sets:
500m at mile pace + :09 / 400m
Rest 1:00
300m at mile pace + :05 / 400m
Rest 1:00
200m at mile pace
Rest 4:00 between sets
Notes
Today’s track workout is three sets of three intervals that get progressively faster. Think of these as moderate, fast, and faster intervals.
Stop when you have finished 60 devil press or 5 rounds have expired.
Notes
Today’s conditioning is 60 alternating single arm devil press for time. You have a 2:00 window in which to accumulate as many devil press as possible. Each 2:00 window has a buy in of 60m shuttle run and a 20m crawl. You have the remaining time to accumulate devil press. You will rest 1:00 between the 2:00 intervals. There is a 5 round cap on this workout.
The shuttle run should take no longer than :30 to complete. Set up markers that are 10m apart. Run down and back three times, covering 60m. If you have a machine, you may substitute 10/7 calories for the shuttle run.
The crawl should be performed as 10m out and 10m back. Try to keep your knees a few inches off the ground, back flat, and maintain contralateral movement.
The devil press should be a light-moderate weight that you can work without stopping for at least :45. Adjust the weight accordingly.
Today’s conditioning is a chipper with a 15:00 time cap.
The front squats may be performed with one or two dumbbells, a barbell, or one or two kettlebells. It should be a light-moderate weight. The 30 reps should no take more than 3 sets.
Ideally you are using the same weight for the push press as you used for the squats. These should also be done in no more than 3 sets.
We are also looking for the thrusters to be done in no more than 3 sets. Adjust the weight accordingly.
The burpee box jump overs should take no longer than 1:30 each set. You may adjust the number of reps as needed.
The double unders should take no more than 1:00 to complete each time. Adjust the number of double unders, perform single unders, or, if you do not have jump rope, perform jumping jacks or pogo jumps.
Midline Work
3 Sets
10 V-Ups
10 Hollow Rocks
:10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.
Track Workout
1000m at mile pace + :09 / 400m,
500m at mile pace,
700m at mile pace + :05 / 400m,
300m at mile pace – :15 / 400m,
600m at mile pace + :05 / 400m,
200m at mile pace – :15 / 400m
4:00 rest between all reps
Notes
Today’s track workout alternates between longer, moderate intervals, and shorter, hard intervals. Try not to get ahead of pace on the moderate intervals to make sure you can push the pace on the faster intervals.
