Today’s strength is strict press. You will build to a challenging set of 4 reps with a :01 pause overhead each rep. After you find your heavy set of 4, take 15% off the bar and perform 2 more sets of 4.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
2 Sets
Complete as many reps as possible in 6:00:
2* Pull Ups
2* Box Jump Overs
2* Shoulder to Overhead
*Add 2 reps every round
Rest 4:00 between sets
Notes
Today’s conditioning is 2 sets of pull ups, box jump overs, and shoulder to overhead. You will start with 2 reps of each movement and add 2 reps each round until time expires. Your score will be the lower of the 2 rounds.
The pull ups may be done any style. Try to stay unbroken through the round of 10. Substitute jumping pull ups or ring rows if needed. If you are doing this workout at the park or at home and don’t have a pull up bar, substitute dumbbell snatches for the pull ups.
The box jump overs should be done to a height where you do not hesitate between reps. If you do not have a box or stable surface to jump on top of, find something to jump completely over or perform a broad jump for each rep.
The shoulder to overhead should be done with a weight that allows you to stay unbroken through the round of 10. Adjust the weight accordingly.
Lucy Randolph Mason (26 July 1882, Alexandria VA – 6 May 1959, Atlanta GA) was a 20th-century American labor and civil rights activist. In the 1930’s and 40’s Mason worked for the Congress Industrial Organizations and traveled throughout the southern states as their “roving ambassador”.She traveled alone to small towns where union organizers and their sympathizers had been shot, beaten, threatened and jailed in order to defend workers’ rights to organize and bargain under the federal statutes passed during the New Deal.In the 1940s, she organized interfaith, multi-union and interracial groups in Atlanta and other Southern cities of workers dedicated to building bridges between organized labor and churches. Eventually, these local groups formed the National Religion and Labor Foundation. Mason was dedicated to ending white supremacy in the South and was a founding member of the Southern Conference for Human Welfare.
Today’s workout is five rounds of a 5-minute work intervals with no rest between rounds. Your score will be the lowest number of calories in each of the 5 rounds.
The burpees should take no longer than 1:30 to complete. Adjust the number accordingly.
The power cleans should be done at a weight that allows you to finish the reps in less than 1:30. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, try to complete the 12 reps in no more than 2 sets.
Attempt to stay consistent across all 5 rounds on the calories. Don’t start out too fast!
Park Workout
5 Rounds for time:
20 Burpees over the Bar
12 Power Cleans
400m Run
25:00 time cap
Notes
Today’s workout at the park is five rounds of burpees, power cleans, and running. Your score is the time it takes to complete all 5 rounds or the number of rounds and reps completed in under the 25-minute cap.
The burpees should take no longer than 1:30 to complete. Adjust the number accordingly.
The power cleans should be done at a weight that allows you to finish the reps in less than 1:30. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, try to complete the 12 reps in no more than 2 sets.
Attempt to stay consistent across all 5 rounds on the run. Don’t start out too fast!
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 mobility is an issue, substitute overhead lunges and perform 2 on each leg.
Conditioning
Every 8:00 for 2 sets:
4 Rounds
12 Thrusters
75 Double Unders
6:00 time cap each set
Notes
Today’s conditioning is thrusters and double unders. You will complete 4 rounds at the top of every 8:00. Your score is the slowest of the 2 sets.
The thrusters should be light. Choose a weight you can maintain unbroken sets of 12 throughout the workout.
The double unders should take no longer than 1:00 to complete each round. Adjust the number of reps or perform single unders as a substitute.
Today’s conditioning is 3 rounds of calories, snatches, and shoulder to overhead. You will complete one round every 10-minutes. Your score is the slowest of your three rounds.
The calories should take no longer than 4:00 to complete. Adjust the number of calories accordingly.
The dumbbell snatch should be done in 2-3 sets. It should not take longer than 2:00 to complete the 4 reps.
You may switch arms whenever you choose during the shoulder to overhead. Choose a weight that allows you to finish the 30 reps in no more than 4 sets (2/arm).
