Coach Danielle is out of town so Monday and Wednesday’s “At Home Endurance Class” has been rescheduled.
We have moved the “At Home Endurance Class” to:
Friday, July 31st at 0730
and
Sunday, August 2nd at 0900
You may join the class at those times using our normal zoom link.
These changes only apply to the week of July 27 – August 2. We will resume our normal schedule of Mondays and Wednesdays at 0730 starting August 3.
Strength
4 Sets
3 Front Rack Reverse Lunges per side*
20 V-Ups
*Pause :01 with your knee 1″ from the ground, then softly tap the ground, then stand. Don’t alternate legs.
Notes
Today’s strength is lunges and v-ups. You will alternate between the two exercises for 4 working sets. Take about 1 minute of rest between exercises.
During the lunges you will pause :01 with your knee 1″ from the ground, then softly tap the ground, then stand. Don’t alternate legs. Choose a moderate weight that you can maintain a soft touch of the knee each rep and use that weight for all 4 working sets.
The v-ups should be done without stopping in the middle of the set. Substitute tuck ups, if you cannot maintain sets of 20.
Conditioning
2 Sets
15-12-9 reps of:
Thrusters
Burpees over the Bar
Rest 3:00 between sets
7:00 time cap each set
Notes
Today’s conditioning is 2 sets of thrusters and burpees, each for time. Your score will be your slowest set.
The thrusters may be done with barbells, kettlebells, or dumbbells. Choose a weight that you can maintain unbroken sets of 15, 12, and 9. This should be a relatively light weight.
The burpees should take no more than 1:30 to complete the set of 15. If you think the burpees will put you too close to the time cap, adjust the number of reps.
Today’s workout is two sets of 10 minutes of work with 5 minutes of rest. Keep track of the number of rounds and reps completed each set.
The power cleans during the first 10-minutes should be lighter. If you are using a barbell, perform either very quick singles or touch and go reps. If you are using dumbbells or kettlebells, the reps should be unbroken. During the 5-minute rest, add a little bit of weight. The power cleans during the second 10-minutes should be more challenging. You will be doing singles if using a barbell. If you are using dumbbells or kettlebells, and don’t have another option for weights, you may keep the reps at 6.
The push ups should take no more than 2 quick sets at any point during the workout. Elevate your hands as needed to avoid reaching failure.
The toes to bar should take no more than 3 quick sets to complete at any point. You may perform knee raises or, if you don’t have a pull up bar, sit ups.
Today’s strength is back squats. Each rep will be performed with a :02 descent, :02 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 8/10 difficulty. When you finish your first set, you should feel like you could have done a few more reps. Use that weight for all four working sets. If you were here last week, try and use the same weight for today’s sets of 4 as you did for last week’s sets of 3.
If you do not have access to a barbell, perform odd object, dumbbell, or kettlebell squats. Perform 4 sets of 6 reps with a :05 descent and :05 pause in the bottom. The idea here is, if you do not have anything heavy, slow the tempo down to make it challenging.
Conditioning
For time:
40/30 Calories
then complete 10 rounds of:
8 Wall Balls
8 Burpees
then complete:
40/30 Calories
16:00 time cap
Notes
Today’s workout is for time. Your score will be how long it takes to complete all the work, or the number of reps you complete in the 16:00 time cap.
The calories should take no longer than 4:00 on each end of the workout. Adjust the number accordingly. If you do not have a machine, run 800m or a distance that will take no longer than 4:00.
The wall balls should be unbroken throughout the 10 rounds. Choose a weight where you will not hesitate to pick up the ball between rounds.
The burpees should take no longer than :45 each round. Adjust the number if they are going to take up too much time each round and put you above the time cap.
If you do not have a barbell, perform 10 kettlebell snatch.
Notes
Today’s strength is snatches. Every minute on the minute for 10 minutes, you will complete the first snatch from the hips (position 1), the second from above the knee (position 2), and the third snatch from the ground (position 3). Warm up to a weight that feels challenging, but allows you to maintain good positions for all 20 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 10 kettlebell snatch, on the minute for 10 minutes.
Conditioning
3 Rounds for time:
12 Strict Pull Ups
16 Dumbbell Box Step Ups
120 Double Unders
15:00 time cap
Notes
Today’s workout is three rounds of strict pull ups, step ups, and double unders. Your score will be your total time or the number of reps you complete under the 15:00 time cap.
The strict pull ups should take no longer than 1:00 to complete. Quick singles or small sets would be a good strategy here. Substitute ring rows or, if you don’t have a pull up bar, heavy dumbbell rows.
The step ups will be done with two dumbbells in a farmers carry. Choose a weight that is challenging, but allows you to complete the 16 reps in no more than 2 sets. If you do not have a stable surface to step on to, perform lunges.
The double unders should take no longer than 2:00 to complete each round. Adjust the number of reps, perform single unders, or, if you do not have a jump rope, perform jumping jacks.
Today’s conditioning is 5 rounds of running, snatches, and lunges. You will start a new round every 5:00 and, ideally, will get at least 1:00 of rest between rounds. Your score will be your slowest round.
The run should take no longer than 2:00 to complete. Adjust the distance accordingly.
The hang snatches may be done with a dumbbell or kettlebell. You may also use a barbell, but it should be very light. The goal is to go unbroken for all 20 reps.
The overhead lunges should also be completed unbroken. Focus on maintaining a strong lockout to support the weight overhead. If you are using a dumbbell or kettlebell, you may switch arms as needed.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
2 Sets:
3:00 Easy
1:30 Fast
2:00 Easy
1:15 Fast
1:30 Easy
:45 Fast
1:00 Easy
:15 Fast
:30 Easy
