Today’s strength is tempo deadlifts and v-ups. 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 6, you might use about 5-10% more weight this week.
The v-ups should be performed without a break. Substitute tuck ups if needed to maintain unbroken sets.
Conditioning
Every 4:00 for 5 rounds
20/15 Calories
10 Box Jump Overs (clear box)
3 Power Cleans
Notes
Today’s conditioning is 5 rounds of calories, box jump overs, and power cleans. You will complete a new round every 4:00. Your score will be your slowest round.
The calories should take no longer than 1:15 to complete each round. Adjust the number accordingly. If you do not have a machine, run 200m.
The box jump overs are done by jumping completely over the box, not landing on top. Choose something that you feel safe jumping over every time, no matter how tired you are.
The power cleans should be done at a challenging weight. If you are using a barbell, they should be singles at a pace of about a rep every :05-10. If you do not have anything heavy available, increase the number of reps.
Today’s strength will be push jerks. We spent the past three weeks developing our capacity with this lift through higher rep schemes. We are going to drop the number of reps each set so that we can add a bit more weight to the bar.
You will perform 3 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.
Conditioning
5 Rounds for time:
12 Dumbbell Snatch
30 Double Unders
12 Pull Ups
30 Double Unders
13:00 time cap
Notes
Today’s workout is 5 rounds of snatches, double unders, and pull ups. There is a 13 minute time cap on this workout.
The dumbbell snatches should be done at a challenging weight, but should not take longer than :45 during any of the 5 rounds.
The double unders should be done in one quick set. Adjust the reps to a number that allows you to remain unbroken, or perform single unders.
The pull ups may be any style. Try to finish each round in under :45. Adjust the reps, perform ring rows, or, if you don’t have a pull up bar, perform heavy rows.
*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 box jumps. 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. If you were here last week, try using the same weight today that you used for last week’s sets of 4.
Focus on being as explosive as possible on the box jumps. You may increase the height as high as you can safely manage.
Conditioning
For time:
21-15-9
Front Squats
Burpees over the Bar
Rest 3:00
15-12-9
Front Squats
Calories
Notes
Today’s workout consists of two couplets with 3:00 rest between them. Your score will be the combined time for both rounds, but you should keep track of each time individually.
The front squats during the first couplet should be light-moderate. You should manage the 21s and 15s in no more than 2 sets and the 9s unbroken. During the 3:00 rest, add a little weight to your bar. The front squats during the second couplet should be moderate. You should manage the 15s and the 12s in no more than 2 sets. If you do not have more than one weight option, keep the reps at 21-15-9.
The burpees should take no more than 1:30 to complete the round of 21. If you think they will take up too much time, adjust the reps to 15-12-9.
The calories may be done on any machine. If you do not have a machine, substitute a 200m run.
1 Power Snatch with :04 pull from ground to position 2
Notes
Today’s strength is tempo power snatches. Every rep will be performed with a :04 pull from the ground to position 2. Warm up to a weight that is challenging but allows you to maintain perfect positions for all 12 reps. Use that weight for all 12 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.
Conditioning
Complete as many rounds as possible in 8:00:
6 Push Press
6 Toes to Bar
36 Double Unders
Rest 4:00
Complete as many rounds as possible in 4:00:
12 Push Press
12 Toes to Bar
72 Double Unders
Notes
Today’s conditioning is 8-minutes of work, 4-minutes of rest, and another 4-minutes of work. You will complete as many rounds and reps as possible of push press, toes to bar, and double unders in each work interval. Your score will be the total number of rounds and reps between the 2 work sets.
The push press should be done with a light weight that allows you to maintain unbroken sets of 12 during the 4-minutes of work. Adjust the weight accordingly.
The toes to bar should be unbroken during the first 8-minutes and in no more than 2 sets during the 4-minute amrap. If you do not have a pull up bar, perform sit ups.
The double unders should take no more than :30 for the 36 reps and 1:00 for the 72 reps. You may substitute single unders, jumping jacks, or pogo jumps.
Go back down in reps from where you finished in the 10-minute amrap.
Notes
Today’s conditioning is 2 sets of work with 5-minutes rest between each. During the first 10-minutes, you will climb the ladder, adding 3 reps to each movement after every round. You will then rest 5 minutes and begin working back down the ladder from where you finished the first part. You will have two scores, rounds and reps during the first 10-minutes and time for the second portion.
The calories may be done on any machine. If you do not have access to a machine you can substitute a 10m shuttle run, adding 20m each round.
The box jump overs should be done to a height that you will not hesitate between reps. You do not have to show full extension on top of the box, just get to the other side.
The overhead squats should be done with a light weight that allows you to maintain unbroken sets through the round of 12. You may use a barbell, dumbbell, or kettlebell.
