Today’s strength is deadlifts and strict toes to bar. You will alternate between the two exercises for 4 working sets, resting about one minute between each.
The deadlifts are all performed with a :03 negative, light tap with no pause on the ground, and :01 pause at full extension. Warm up to a weight that feels like a 6-7/10 difficulty. In other words, when you finish your first set, you should feel like you could have done 10+ reps at that tempo. Use this weight for all 4 working sets.
The strict toes to bar should be performed from a relaxed hang on the pull up bar. Avoid pulling down with your upper body and lift your legs, keeping them straight, until your toes touch the bar. You may adjust these by lifting your legs to a lower target or performing a strict knees to chest. If you do not have a pull up bar, perform v-ups.
Conditioning
Every 2:00 for 10 rounds:
6 Hang Squat Cleans
8 Burpees over the barbell
40 Double Unders
Notes
Today’s conditioning is 10 intervals of hang squat cleans, burpees, and double unders. You will start a new round every 2:00. Your score is your slowest time.
The hang squat cleans may be performed with a light barbell, dumbbells, kettlebells, or an odd object. Choose a light weight that allows you to maintain unbroken sets of 6.
The burpees should take no longer than :30 to complete. Adjust the number of reps accordingly.
The double unders should take no longer that :30 to complete. You may substitute single unders or jumping jacks, but keep the :30 time domain in mind when choosing a number of reps.
Today’s strength is 4 rounds of pull ups, curls, and side planks. Take about :30-1:00 of rest between exercises.
There is no tempo restriction on the pull ups, but make sure you can maintain a full range of motion and complete the reps unbroken. You may substitute ring rows or heavy dumbbell rows.
The curls may be done with a barbell or dumbbells. Straighten the arms completely at the bottom.
The side plank may be done on a hand or elbow. Keep you legs, glutes, and belly tight.
Conditioning
Every 3:00 for 6 Rounds:
12 Dumbbell Snatch
12 Toes to Bar
12 Dumbbell Box Step Ups
Notes
Today’s conditioning is 6 rounds of snatches, toes to bar, and step ups. You will complete one round at the top of every 3:00 for 6 rounds. You score is your slowest round.
The dumbbell snatches should be done at a challenging weight but one that allows you to complete all 12 reps unbroken.
The toes to bar should be done in no more than 2 sets. If you do not have a pull up bar, perform sit ups.
The step ups should be done with the same dumbbell with which you performed your snatches. You may hold the dumbbell however you want.
Today’s strength is lunges and rows. 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 3.
There is no tempo restriction on the rows. Choose a heavy weight that allows you to maintain a full range of motion for all 10 reps.
Conditioning
Every minute on the minute for as long as possible:
20* Wall Balls
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of wall balls, take the next minute off. The following minute, begin working on the following:
Every minute on the minute for as long as possible:
10* Burpees
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of burpees, the workout is over.
If you make it to the 20-minute mark, stop working and pat yourself on the back.
Notes
Today’s workout is a “death by…” wall balls and burpees. Your score will be the total number of wall balls and burpees completed combined. Simply add up all the reps you did.
At “3,2,1, go…” you will begin by completing 20 wall balls. You will then rest until the 1:00 mark and complete 21 wall balls. The next minute, you will complete 22 wall balls. Continue to add 1 rep every minute until you can no longer complete the prescribed number of reps in the minute window. When that happens, you will take the next 1-minute interval to rest. After the rest, you will begin working on 10 burpees and follow the same pattern as the wall balls. Add 1 rep every minute until you can no longer complete the prescribed number of reps in the minute window. If you make it to the 20th 1-minute interval, stop the workout.
The wall balls should be completed at a weight that allows you to finish at least 4 rounds. It should be light. Keep in mind you will have at most :20 to rest between rounds. If you do not have a wall ball, substitute light thrusters.
The first few rounds of burpees should not be difficult to finish. You may adjust the starting number so that you have about :20 to rest after your first set.
Today’s strength is push jerks and hang power cleans. You will alternate between the two at the top of each minute for 10 minutes. You may switch your weights each minute if you would like to use a different weight for the cleans and push jerks. If you were here last week, try and use the same weight you used for last week’s sets of 6 for this week’s sets of 7. This is the last week of this barbell cycling progression.
Show control on the push jerks by pausing for :01 overhead between reps. Don’t pause in the front rack. Absorb the bar and go right into the next rep. Use a weight that is challenging, but allows you to focus on this technique.
The hang power cleans may be taken from position 1 or position 2. Choose a weight that allows you to cycle the bar for all 7 reps without pausing with the bar anywhere other than the front rack.
Conditioning
8 Rounds
In 1:15:
6 Clean and jerks
4 Box Jumps
Max Calories in remaining time
Rest :45
Notes
Today’s conditioning is 8 rounds of clean and jerks, box jumps, and calories. Your score will be your lowest number of calories out of the 8 rounds.
The clean and jerks may be performed with a light barbell, dumbbells, or kettlebells. Choose a weight that allows you to complete the 6 reps in under :20.
The box jumps should be done to a height where you will not hesitate between reps.
The goal is to get at least :25 of work on the machine. Try to stay consistent across the 8 rounds, so don’t start too fast.
1 Front Squat with a :05 negative and :05 pause in the bottom.
Notes
Today’s strength is front squats. You will complete 5 sets of 1 rep, resting about 2 minutes between sets. Every front squat will be performed with a :05 negative and :05 pause in the bottom. You will use the same weight for all 5 sets. The weight should feel like a 7-8/10 difficulty. In other words, after the first set, you should feel like you could have completed another rep or two at that tempo.
Conditioning
Complete as many rounds as possible in 15:00:
4 Burpee Box Jump Over (clear box)
8 Overhead Squat
20/16 Calories
Notes
Today’s conditioning in 15-minutes of burpee box jump overs, overhead squats, and calories. Your score is the total number of rounds and reps completed.
The burpee box jumps overs are performed by clearing the box. You are not allowed to touch the top of the box. Choose a box height or any other object that you can safely jump over no matter how tired you are.
The overhead squats should be light and performed in unbroken sets of 8 throughout the workout. You may use a light barbell, single dumbbell, or single kettlebell.
The calories should take less than 1:30 to complete each round. Adjust the number accordingly. If you do not have a machine, perform a 300m run.
