Sep 13, 2020
Strength
Back Squat tempo + regular
First rep is :03 down, :03 pause
Notes
Today’s strength is back squats. You will perform 5 sets of 4 reps with the same weight across all 5 sets. The first of the 4 reps will be performed with a :03 descent and :03 pause in the bottom. The following three 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 3.
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
For time:
2 Rounds of:
- 35 Wall Balls
- 15 Box Jump Overs
-straight into-
2 Rounds of:
- 20 Front Rack Lunges
- 15 Box Jump Overs
12:00 time cap
Notes
Today’s conditioning is for time. You will complete 2 rounds of wall balls and box jump overs, then immediately move to 2 rounds of lunges and box jump overs.
The wall balls should take no more than 2 sets to complete each round. Adjust the weight accordingly. If you do not have a wall ball, substitute light thrusters.
The box jump overs should be done to a height that you can safely jump on top of the box each rep without hesitation. If you do not have a stable surface to jump on top of, find something to jump completely over.
The lunges should should take no more than 2 sets to complete each round. Adjust the weight accordingly.
Sep 11, 2020
Conditioning
For time:
then 3 rounds of:
- 9 Deadlifts
- 7 Hang Power Cleans
- 5 Shoulder to Overhead
then
then 3 rounds of:
- 9 Deadlifts
- 7 Hang Power Cleans
- 5 Shoulder to Overhead
then
25 min time cap
Notes
Today’s conditioning is up and back through running, deadlifts, hang power cleans, shoulder to overhead, and burpees. Your score is the total time to complete all reps or the number of reps completed under the 25 minute time cap.
The runs should take no longer than 4:30 to complete each time. Adjust the distance accordingly.
The weight for the 3 rounds should be dictated by the weakest movement. This will most likely be the shoulder to overhead. A good strategy would be to choose a weight that allows you to complete the work in three sets broken up as follows: 8 deadlifts, then 1 deadlift and 6 hang power cleans, then 1 hang power clean and 5 shoulder to overhead.
The burpees should be done at a smooth pace. Don’t gas yourself out here becuase you have to get back on the weights right after.
Sep 10, 2020
Strength
Overhead Squat @ 33X1
Notes
Today’s strength is tempo overhead squats. Each rep will be performed with a :03 descent and :03 pause in the bottom. You will warm up to a weight that feels like a 7/10 difficulty and use that same weight across all 5 sets. If you were here last week, aim to use 5-10% more weight than you used for last week’s sets of 3.
If mobility is an issue, substitute overhead lunges and perform 2 on each leg.
Conditioning
6 Rounds for time:
- 9/12 Calories
- 12 Overhead Lunge Steps
- 9 Toes to Bar
15:00 time cap
Notes
Today’s conditioning is 6 rounds of calories, overhead lunges, and toes to bar. You score is total time or the number of rounds and reps completed in under the 15-minute time cap.
The calories should take no longer than 1:00 to complete each round. Adjust the number accordingly.
The overhead lunges should be performed with a light weight that allows you to transition quickly between movements and perform the reps unbroken.
The toes to bar should be done in 1-2 quick sets. You may substitute knee raises or sit ups as needed.
Sep 9, 2020
Conditioning
Every 5:00 for 5 rounds:
- 25/20 Calories
- 5 Hang Power Cleans
- 15 Box Jump Overs
- 5 Hang Power Cleans
Notes
Today’s conditioning is 5 rounds of calories, hang power cleans, and box jump overs. Your score will be the slowest of the 5 rounds.
The calories should take no longer than 1:30 to complete. Adjust the number accordingly. If you do not have a machine, go for a 300m run.
The hang power cleans should be a moderately challenging weight. But you should still maintain unbroken sets of 5 reps. If you do not have heavy enough weights available, increase the number of reps.
The box jump overs should be done to a height that allows you to safely jump on top of and over the box without hesitating. If you do not have anything stable to jump on top of, jump completely over something.
Sep 8, 2020
Strength
Back Squat tempo + regular
First rep – :03 down, :03 pause
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 :03 descent and :03 pause in the bottom. The following three 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
From 0:00 – 4:00, 9-6-3 reps of:
From 4:00-8:00, 12-9-6 reps of:
From 8:00-12:00, 15-12-9 reps of:
Continue in this pattern until you cannot finish the prescribed work in the 4:00 window.
Notes
Today’s conditioning is wall balls and burpees. You will have 4-minute windows to complete the prescribed work. At 3,2,1 go… you will complete 9–6-3 of wall balls and burpees and then rest until the 4-minute mark where you will begin another set, except each round has 3 more reps. Once you cannot complete the work in the 4-minute window, the workout is over. Your score will be the number of reps you complete in the entire workout.
The goal is to get into the third 4-minute window, at least. Another rep scheme to follow if you think you won’t make it through the second 4-minute window is: 6-4-2, 8-6-4, 10-8-6…
Choose a weight on the wall ball that allows you to complete at least 21 unbroken reps, even when you are tired. If you do not have a wall ball, perform light thrusters.
Try to keep a steady pace on the burpees. If you cannot maintain a pace of at least 10 per minute, adjust the number of reps down so that you do not hit the time cap too soon.
