Today’s strength is push jerks. You will perform 2 reps at the top of each minute for 10 minutes. Choose a weight that is challenging, but allows you to maintain a quick pause when the bar is overhead and no pause between reps. If you were here for last week’s push jerks, aim to use about 5-10% more weight than last week.
Conditioning
3 Rounds for time
25/20 Calories
15 Pull Ups
25 Kettlebell Swings
15:00 time cap
Notes
Today’s conditioning is 3 rounds of calories, pull ups, and kettlebell swings. There is a 15-minute time cap. Your score will be the total time or the number of rounds and reps you complete under the 15:00 time cap.
The calories should take no more than 1:30 each round. Adjust the number accordingly. If you do not have a machine, run 300m.
The pull ups may be any style and should be done in under 1:00. You may adjust the number of reps or substitute jumping pull ups, ring rows, or, if you don’t have a pull up bar, heavy rows.
The kettlebell swings should be light. Aim to complete the 25 reps in 1-2 sets each round.
Today’s strength is tempo deadlifts and side planks. You will alternate between the two for 4 working sets.
Each rep of the deadlift is performed with a :03 descent, light tap on the ground, and :01 pause at extension. Choose a weight that feels like a 6-7/10 difficulty. After you finish your first working set, you should feel like you could have completed a few more reps at that tempo. Use that weight for all four working sets. If you were here for last week’s sets of 4, you might use about 5% more weight this week.
If balance is difficult during the side planks, spread your feet.
Conditioning
3 Rounds each for time
20 Front Rack Lunge Steps
300m Run
15 Clean and Jerks
Rest 2:00 between rounds
5:00 time cap per set
Notes
Today’s conditioning is 3 rounds of lunges, running, and clean and jerks. Your score will be the slowest of your 3 rounds.
The lunges should be completed unbroken. Whether you are using a barbell, dumbbells, or kettlebells, keep them in the front rack.
The run should take no longer than 1:30 to complete. Adjust the distance accordingly.
The clean and jerks should be done with a weight that allows you to complete the 15 reps in no longer than 1:30. If you are using a barbell, this may mean quick singles or small sets. If you are using dumbbells or kettlebells, try not to break it up into more than 2-3 sets.
1 snatch with :04 pull from ground to position 2 and :01 pause in the bottom of the squat
Notes
Today’s strength is tempo snatches. Every rep will be performed with a :04 pull from the ground to position 2 and a :01 pause in the bottom of the squat. Warm up to a weight that is challenging but allows you to maintain perfect positions for all 12 reps. Use that weight for all 10 rounds.
During the tempo pull, focus on keeping yourself balanced with your big toe on the ground, and make sure your knees come back enough to allow the bar to travel straight up.
If you struggle with the overhead squat, perform a power snatch where you pause in the receiving position, then sink as low as you safely can. It is ok if you cannot sit into the bottom yet. Try to push the depth as far as your positions allow.
Conditioning
3 Rounds
In 4:00:
40/30 Calories
Max Burpee Box Jump Overs
No rest between rounds
Notes
Today’s conditioning is 12-minute of work with no rest. At “3, 2, 1, go…” you will start with 40/30 calories on a machine. When you finish your calories, you will accumulate as many burpee box jump overs as possible until the 4:00 mark, where you will complete another 40/30 calories. At the 8:00 mark you will have to complete one last set of calories. Your score will be the total number of burpee box jump overs completed in the workout.
The calories should take no longer than 3:00 to complete each set. Adjust the number of reps accordingly. If you do not have a machine, go for a 600m run.
The burpee box jump overs should be done with a box that you do not hesitate to jump on each rep.
*First rep is performed with a :05 descent and :05 pause in the bottom.
Notes
Today’s strength is back squats. You will perform 5 sets of 3 reps with the same weight across all 5 sets. The first of the 3 reps will be performed with a :05 descent and :05 pause in the bottom. The following two reps do not have a tempo restriction. Warm up to a weight that feels like a 7-8/10 difficulty and use this weight for all 5 working sets. If you were here last week, try and use the same weight today that you used for last weeks sets of 2..
If you do not have access to a barbell, perform any variation of weighted squats. You may adjust the rep scheme and the tempo as needed to achieve the intended stimulus.
Conditioning
Every 8:00 for 3 sets:
3 Rounds:
10/7 Calories
7 Push Ups
10 Wall Balls
6:00 time cap per 3 rounds
Notes
Today’s conditioning is 3 sets of 3 rounds of calories, push ups, and wall balls. Your score will be the slowest time to complete a set of 3 rounds.
The calories should take no longer than :45 to complete each round. Adjust the number of reps accordingly. If you do not have a machine, substitute a 60m shuttle run.
The push ups should remain unbroken throughout the workout. Elevate your hands on a bench or a box if you do not think you can maintain unbroken sets of 7.
The wall balls should also be unbroken each round. If you do not have a wall ball, substitute light thrusters.
Today’s conditioning is 5 rounds of running, devil press, and step ups. You score will be the total time to complete all 5 rounds including the rest. That will save you from having to do too much math. There is a 4:00 time cap on each round.
The run should take no longer than 2:30 to complete each round. Adjust the distance accordingly.
The devil press should be done at a weigh that allows you to complete all 10 reps without stepping away from the dumbbell.
The step ups should be done with the same dumbbell you are using for your devil press. You may hold it however you want.
