Today’s strength is push press and kettlebell swings. You will alternate between the two exercises at the top of each minute for 5 rounds.
The push press should be challenging, but we want to be able to do all 10 reps unbroken across the 5 rounds. You may use a barbell, dumbbells, or kettlebells. If you were here last week, use a slightly heavier weight than you did for last week’s sets of 12.
The Russian kettlebell swings should be heavy, but also unbroken sets of 14. If you do not have a kettlebell, swing a dumbbell. If you do not have access to anything heavy, perform American kettlebell swings. If you were here last week, try to use the same weight that you used for last week’s sets of 12.
Conditioning
Every 7:00 for 3 rounds:
300m Run
20 Push Ups
300m Run
20 Hang Clean and Jerks
Notes
Today’s conditioning is 3 sets of running, push ups, and hang clean and jerks. Your score will be the slowest of the 3 times recorded. Try to stay consistent.
The runs should take no longer than 2:00 each time. Adjust the distance accordingly.
The push ups should be done in 2-3 quick sets at the most. Elevate your hands on a bench or box if needed.
The hang clean and jerks may be completed with a dumbbell, kettlebell, barbell, or odd object. Choose a weight that allows you to complete the 20 reps in no more than 2-3 sets.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
8 Sets
2:00 Moderate
1:00 Easy
:30 Fast
:30 Easy
–
5:00 Cool down
Power Snatch from position 1 + Power Snatch from position 2 + Overhead Squat
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) and the second from above the knee (position 2), then you perform one overhead squat. 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.
If you do not have a barbell, perform 10 kettlebell snatch, on the minute for 10 minutes.
Conditioning
Every 3:00 for 6 rounds:
15/12 Calories
8 Overhead Reverse Lunge Steps
50 Double Unders
Notes
Today’s conditioning is 6 rounds of calories, lunges, and double unders. Your score will be your slowest round, so keep track of your time each round and stay consistent. We would like you to have at least :30 rest each between each round.
The calories should take no longer than :45 to complete each round. Adjust the number of calories accordingly.
The overhead lunges may be done with one dumbbell or kettlebell, or a barbell. Choose a weight that allows you to maintain a soft touch of the knee each rep and complete all rounds unbroken.
The double unders should take no longer than :40 to complete. Adjust the number of reps or perform single unders in order to stay within that time domain.
Today’s strength is front squats and hollow holds. At the top of each minute you will work for :20 and then rest the remainder of the minute.
The front squats will be performed with a :04 descent and no pause at the top or bottom. At this tempo you will have time for about 4 reps at that tempo. Choose a weight that allows you to complete 4 unbroken reps across 5 rounds.
The priority during the hollow hold is keeping your lower back in contact with the ground. You may tuck one or both legs in, or bring your arms to your sides as needed.
Conditioning
At 0:00, complete for time:
40 Wall Balls
20 Power Cleans
300m Run
At 8:00, complete for time:
300m Run
20 Power Cleans
40 Wall Balls
Notes
Today’s workout is 2 sets of wall balls, power cleans, and running. You will have two separate scores for this workout. Your time to complete each set.
The wall balls should be completed in no more than 2 sets. Adjust the weight accordingly. If you do not have a wall ball, you may substitute light thrusters or jump squats.
The power cleans should be completed at a moderate weight. If you are using a barbell or odd object, they should be done in quick singles. If you are using dumbbells or kettlebells, they should be completed in 2-3 sets.
The run should take no longer than 2:00 to complete. Adjust the distance accordingly.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
4 Sets
2:00 moderate
1:00 easy
1:30 fast
1:00 easy
:30 sprint
Today’s conditioning is 6 rounds of calories, clean and jerks, and either bar muscle ups or pull ups. You will complete one round at the top of every 5:00 and rest the remainder of the 5-minute window. Your score is your slowest round.
The calories should be completed in about 1:00. Adjust the number, if needed. If you do not have a machine, run 200m.
The clean and jerks may be done with a barbell, dumbbells, kettlebells, or an odd-object. Choose a moderate weight that will take no longer than 1:00 to complete.
The bar muscle ups or pull ups should take no more than 2 sets to complete. Keep an eye on the clock as we would like you to have at least 1:30 to rest between rounds.
Today’s strength is back squats. Each rep will be performed with a :03 descent, :03 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 7-8/10 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, see if you can use the same weight for this week’s 4 reps as you used for last week’s 3 reps.
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
5 Rounds
Complete as many rounds as possible in 2:00:
4 Thrusters
6 Burpees over the Bar
24 Double Unders
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 2-minutes of work with 1-minute rest between efforts. Your score will be the number of rounds and reps completed each round.
The thrusters should be at a moderately challenging weight, but one that you can still complete 4 reps unbroken across a few rounds in the 2-minute window. If you do not have a barbell, perform heavy dumbbell or kettlebell thrusters.
The burpees over the bar should be done in under :30 each time. You can adjust the number if they are going to eat up too much time in the 2-minute window.
The double unders should be quick and unbroken. Either adjust the number of reps to something you can consistently do unbroken, perform single unders, or, if you do not have a jump rope, perform jumping jacks.
