Today’s strength is bench press and dumbbell rows. Alternate between the two exercises for 4 working sets. You may rest a minute or two between exercises.
For the bench press, every rep will be performed with a full pause on the chest. Warm up to a weight that feels like a 7-8/10 difficulty. After you finish your first set, you should feel like you could have done a few more reps. Use this weight for all 4 working sets. If you were here last week, try and use the same weight for this week’s sets of 6 as you used for last week’s sets of 5. If you do not have access to a bench, perform floor press.
For the dumbbell rows choose a heavy weight and perform 12 reps on each arm. There is no tempo restriction on these reps, just ensure you are using a full range of motion.
Conditioning
3 Rounds, each for time:
20/15 Calories
20 Toes to Bar
20/15 Calories
20 Hang Power Cleans
Rest 1:30 between round
6:00 time cap per round
Notes
Today’s conditioning is 3 rounds of calories, toes to bar, calories, and hang power cleans each for time. You will rest 1:30 between each round. Your score will be your slowest round, but remember to keep track of all 3 times.
The calories should take no longer than 1:15 to complete each time. Adjust the number if you need to, in order to stay within that time domain. If you do not have a machine, run 200m.
The toes to bar should be done in no more than 3 sets. Adjust the number of reps, perform knee raises, or, if you do not have a pull up bar, perform sit ups.
The hang power cleans should be done at a weight that allows you to finish all 20 reps in no more than 2 sets. You may use a barbell, dumbbells, kettlebells, or an odd object.
Track
5 Sets:
600m @ mile pace + :05 / 400m
Rest 1:00
200m @ mile pace
Rest 3:00
Today’s strength is front squats and broad jumps. You have :20 to complete as tempo front squats, then immediately put down your weight and complete 3 continuous broad jumps, covering as much distance as possible.
The front squats will all be performed with a :02 descent and no pause at the bottom or at the top. If you follow the tempo correctly, you will have time for 6-7 reps, depending on how fast you stand the weight up. Choose a challenging weight, but one that you can repeat 6-7 reps for 5 sets. You may use a barbell, dumbbells, kettlebells, or an odd object.
For the continuous broad jump, start from standing and take off with two feet. Absorbing the landing should also serve as the load up for the next jump. There should not be any pause between jumps. If you do not have space for a broad jump, perform 3 continuous vertical jumps for max height.
Conditioning
4 Rounds
In 3:00:
400m Run
With remaining time, complete as many rounds as possible of:
3 Deadlifts
4 Front Rack Lunge Steps
5 Lateral Hops over weights
1:00 Rest between rounds
Notes
Today’s conditioning is 4 rounds of 3:00 of work with 1:00 rest between rounds. Your score will be the number of rounds and reps completed each time.
The 400m run is a buy in each round. It should take no longer than 2:15 to complete. Cut the distance down, if needed. You want at least :45 to work on the deadlifts, lunges, and hops.
The deadlift weight will be dictated by whatever weight you can use for your lunge. This means it will be very light. But remember to, even though it’s light, focus on good hip hinge mechanics and keep the weight close to your body throughout the movement.
The lunges may be performed with a barbell, dumbbells, kettlebells, or an odd object. Be sure to maintain a soft touch of the knee each step. It should not be a heavy weight.
The lateral hops over the weights should be continuous. Try not to pause between jumps.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
6 Sets
4:00 Moderate
:30 Fast
1:30 Easy
–
5:00 Cool down
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 2 snatches from position 2. 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
Complete as many rounds as possible in 12:00:
4 Overhead Squats
4 Burpee Pull Ups
4 Box Jump Overs (clear box)
Notes
Today’s conditioning is 12-minutes of overhead squats, burpee pull ups, and box jump overs. Your score will be how many rounds and reps you complete in the 12-minutes.
The overhead squats should be completed at a moderate weight. You should be able to maintain the 4 reps unbroken throughout the 12 minutes. If you do not have a barbell, perform a single arm overhead squat with a dumbbell or kettlebell. If you have mobility restrictions and cannot safely get into the bottom of an overhead squat, perform overhead lunges.
The burpee pull ups should be done to a pull up bar that allows you to use the help of your jump to complete the pull up. If you do not have a pull up bar, perform an alternating single arm devil press.
The box jump overs should be done to a height that allows you to safely clear the box each rep. If you do not have a box, find an object that you can safely jump over or perform a 6/4ft broad jump.
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 12 reps unbroken across the 5 rounds. You may use a barbell, dumbbells, or kettlebells.
The Russian kettlebell swings should be heavy, but also unbroken sets of 12. If you do not have a kettlebell, swing a dumbbell. If you do not have access to anything heavy, perform American kettlebell swings.
Conditioning
4 Rounds for time:
300m Run
12 Dumbbell Box Step Ups
12 Alternating Single Arm Devil Press
18:00 time cap
Notes
Today’s conditioning is 4 rounds of a 300m run, step ups, and devil press with an 18:00 time cap. You score will be the time it takes to complete the 4 rounds or the number of rounds and reps completed in the 18:00 window.
The run should be completed in 1:30. If you are starting to take closer to 2:00 or more, consider shortening the distance. You may substitute a 400m row or 800m bike, if needed.
The dumbbell box step ups should be done with one dumbbell or kettlebell. It should be a weight that allows you to complete all 12 reps unbroken. If you do not have a box, or any other stable surface to step onto, substitute lunges.
Ideally, the devil press is done with the same dumbbell with which you perform your step ups. Make sure it is a weight that you are comfortable transitioning in the air and performing all 12 reps in one set.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
10 Sets
1:30 Fast
1:00 Easy
:30 Very Easy
–
5:00 Cool down
Notes
Pacing Guidelines:
Bike Erg
Rower
Assault Bike
Very Easy: Recovery Spin
Easy: 65-75 RPM
Fast: 90+ RPM
Very Easy: Recovery strokes
Easy: 2k +:25
Fast: 2k
Very Easy: Recovery Spin
Easy: 45-55 RPM
Fast: 65+ RPM
Today’s workout is 4 rounds of 5:00 of work with 2:00 of rest. Your score is the number of power snatches or clean and jerks that you complete each round.
The 800m run should be done in 4:00 or less. Adjust the distance accordingly. We are aiming for at least a minute of work on the power snatches and clean and jerks.
The power snatches and clean and jerks may be done with a barbell, dumbbell, or kettlebell. Choose a moderate load. With a barbell, try and maintain quick singles. With a dumbbell or kettlebell, try not to break more than 2-3 times.
