Today’s workout is 8 rounds of push ups, squat cleans, and calories.
The handstand push ups are to be completed strict. If you cannot safely perform all 6 reps unbroken, you may substitute 10 push ups. These should also be done unbroken.
The cleans are meant to be heavy. Choose a weight that you can complete 1 rep every :05-:10. If you do not have access to a heavy barbell or odd object, you may use dumbbells or kettlebells and increase the reps to 9. Every rep is performed with a full squat.
1 Power Snatch w/ :03 pull from ground to position 2 + :01 pause at position 2
Notes
Today’s strength is snatches. Every minute on the minute for 10 minutes, you will complete a power snatch with a tempo. During the slow pull from the ground to above the knees, focus on staying balanced with your big toe pressed into the ground, and make sure the knees get back enough to allow the bar to travel straight up. During the pause, don’t let your knees travel forward and keep your shoulders over the bar. Warm up to a weight that feels challenging, but allows you to maintain good positions for all 10 reps, and use that weight for all 10 minutes. You may drop and reset on the ground after the snatch from position 2.
If you do not have a barbell, perform 3 rounds of a single arm swing, high pull, and full kettlebell snatch. Switch arms every round.
Conditioning
For time:
50/40 Calories
40 Burpees over the Dumbbell
30 Hang Clean and Jerks
20 Overhead Lunge Steps
30 Hang Clean and Jerks
40 Burpees over the Dumbbell
50/40 Calories
20:00 time cap
Notes
Today’s conditioning is for time. Your score will be the total time to complete all the prescribed work or the number of reps completed under the 20 minute time cap.
The calories should take no longer than 4:00 to complete on either end. Adjust the number of reps if it is going to put you too close to the time cap. If you do not have a machine, substitute a run of an equivalent time domain.
The burpees are to be performed over whatever object you are using for the hang clean and jerks. These should take no longer than 3:00 to complete each round. Adjust the number of reps accordingly.
The hang clean and jerks should be done with a light weight that allows you to complete the sets of 30 in no more than 2 sets. They may be done with a dumbbell, kettlebell, or very light barbell.
The overhead walking lunge should be completed without putting the weight down. Try to use the same weight that you are using for your hang clean and jerks.
Today’s conditioning is 3 intervals of 2 rounds of devil press, step ups, and calories. There is a 6:00 time cap on each set of 2 rounds. You will begin a new set at the top of every 8:00. Your score is your slowest interval of 2 rounds.
The single arm devil press should be done with a weight that allows you to complete the 6 reps without stepping away from the dumbbell. Alternate arms every rep.
The step ups will be done with the dumbbell (or kettlebell) with which you are performing your devil press. You may hold the dumbbell however you like and should aim to complete the sets of 12 unbroken.
The calories should take no longer than 1:00 to complete each round. Adjust the number of calories accordingly.
Track Workout
3 Sets
3 x (600m Run @ mile pace + :05 / 400m, Rest 1:00)
Today’s strength is front squats and box jumps. You will alternate between the two exercises for five working sets.
Each front squat is performed with a :02 descent, :02 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels challenging but after the first working set, you feel like you could have squeezed out another 2 reps at the prescribed tempo. Use that weight for all 5 working sets. If you were here last week, use a little more weight here than you did for last week’s sets of 3.
The box jumps are meant to work on explosiveness. Choose a safe height and work on reaching full extension on your jump. If you do not have a box, simply work on a max height vertical jump.
Conditioning
Complete as many rounds as possible in 12:00:
400m Run
20 Wall Balls
20 Toes to Bar
20 Front Rack Reverse Lunges
Notes
Today’s conditioning is 12-minutes of running, wall balls, toes to bar, and lunges. Your score will be how many rounds and reps you complete in the 12-minutes.
The run should take no longer than 2:00 to complete each round. Adjust the distance accordingly.
The wall balls should be done at a weight that allows you to maintain sets of 20 unbroken reps throughout the workout. If you do not have a wall ball, perform light thrusters.
The toes to bar should take no more than 3 sets to complete. Adjust the number, perform knee raises, or, if you do not have a pull up bar, perform sit ups.
The lunges may be done with a barbell, dumbbells, or kettlebells. Choose a weight that allows you to maintain unbroken sets of 20 throughout the workout.
Today’s strength is push jerks and hang power cleans. You will alternate between the two at the top of each minute for 10 minutes. You may switch your weights each minute if you would like to use a different weight for the cleans and push jerks. If you were here last week, try and use the same weight you used for last week’s sets of 5 for this week’s sets of 6.
Show control on the push jerks by pausing for :01 overhead between reps. Don’t pause in the front rack. Absorb the bar and go right into the next rep. Use a weight that is challenging, but allows you to focus on this technique.
The hang power cleans may be taken from position 1 or position 2. Choose a weight that allows you to cycle the bar for all 6 reps without pausing with the bar anywhere other than the front rack.
Conditioning
2 Sets
Complete as many rounds as possible in 6:00:
12 Push Ups
12 Dumbbell Power Cleans
50 Double Unders
Rest 4:00
Notes
Today’s conditioning is 2 sets of 6-minutes of work and 4-minutes of rest. Your score is your lowest number of rounds and reps between the two sets.
The push ups should be done in no more than 2 sets each round. Elevate your hands on a bench or a box if you need to in order to avoid hitting muscle failure.
The dumbbell power cleans should be a light weight that allows you to complete the rounds of 12 in 1 or 2 quick sets. Adjust the weight accordingly. You may substitute kettlebells or a light barbell depending on what equipment you have available.
The double unders should take no more than :30 to complete each round. Adjust the number of reps or perform single unders, always keeping the :30 time domain in mind.
