Oct 30, 2020
Team Series Week 2 Event 4
Complete 5 rounds for time:
- 200m Run (at the same time – one athlete must carry her or his dumbbell)
- 15 Synchronized Single Arm Thrusters
Event 4 score: total time to complete 5 rounds
Event Flow
At the call of “3,2,1,go…!” both athletes will begin working their 200m run together. When both athletes return from the run, they will begin working on 15 synchronized dumbbell thrusters. After 5 rounds of running and thrusters are complete, stop the clock.
Movement Standards
Run
- The run may be performed at any of the following locations:
- Solidarity’s 200m run route
- Washington Park 200m run route
- Any route where 200m can be measured accurately
- One athlete must be carrying the dumbbell on each run.
- You may not share a dumbbell. You must carry your own weight, because COVID
- You may not carry your partner’s dumbbell, because COVID.
- If one athlete on the team cannot run for any reason, that athlete may substitute a 350m row. The other athlete must carry their dumbbell on the run in this scenario.
Single Arm Dumbbell Thrusters
- The athlete must begin with the dumbbell in the front rack and pass through the bottom of the squat (hip crease below the knee).
- The rep finishes with the athlete holding the dumbbell directly overhead showing full extension of the elbow, hips, and knees.
- Athletes must both be show full lock out overhead at the same time for the rep to count.
- Athletes may switch arms at any point during each set of thrusters.
Oct 29, 2020
Strength
One set of max effort:
- Strict pull ups or ring rows
Notes
Today we are testing our max set of strict pull ups. There is no tempo restriction on the reps, but be careful to hit full extension of the elbows at the bottom. If you do not think you can get more than 5 strict pull ups, attempt a max set of ring rows at a very difficult body angle.
Compare to 20200203, 20201002.
Conditioning
5 Rounds
In 3:00:
- 12/15 Calories
- 10 Single Arm Devil Press
- AMRAP calories in remaining time
Rest 1:00 between rounds
Notes
Today’s workout is 5 rounds of calories and devil press. You have 3-minutes to complete 12/15 calories, 10 devil press, and as many calories as possible in the remaining time. You will get 1-minute of rest between rounds. Your score is the lowest number of calories completed out of any of the 5 rounds.
The initial 12/15 calorie buy in should not take longer than 1:00. Adjust the number accordingly.
The single arm devil press should be done with a weight that allows you to complete the 10 reps in under 1-minute. Aim to complete all 10 reps continuously.
Stay consistent on the second set of calories. The goal should be to get the same score every round.
Oct 27, 2020
Conditioning
Every minute on the minute for 28:00:
- Min 1 – 12/9 Calories
- Min 2 – 8 Push Ups + 8 Toes to Bar
- Min 3 – 8 Burpee Box Jump Overs
- Min 4 – 8 Hang Power Cleans
Notes
Today’s conditioning is 7 rounds of calories, push ups, toes to bar, burpee box jump overs, and hang power cleans. You will start a new station every minute.
The calories should be completed at a sustainable pace and still give you time to transition to the next station without rushing. Adjust the number of calories accordingly.
The push ups should be done in 1 set every time. Elevate your hands, if needed, to stay unbroken and maintain good positions.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups.
The burpee box jump overs should be completed at a sustainable pace and still give you time to transition to the next station without rushing. Adjust the number of reps accordingly.
Challenge yourself on the hang power cleans with a heavier weight, but the goal is to remain unbroken throughout the workout.
Oct 25, 2020
Strength
Back Squat @ 21X1
- Build to a heavy set of 4
- Drop 15% and do 2 sets of 4 reps
Notes
Today’s strength is back squats. Each rep will be performed with a :02 descent, :01 pause in the bottom, and :01 pause between reps. We will build to a heavy set of 4, then take 15% of the bar and perform 2 more sets of 4 with the same tempo prescription. If you were here for last week’s back squats, aim to build to a similar weight for today’s sets of 4.
As you are building to in weight, pay attention to how fast you stand up out of the bottom of the squat. If you stand up quickly, you can make a bigger jump. If there is a struggle on the way up and you hit a sticking point, make a much smaller jump in weight. This will help you avoid making too big a jump and hitting failure.
Conditioning
At 0:00, complete 30-20-10 reps of:
- Wall Balls
- Dumbbell Snatch
At 10:00, complete10-20-30 reps of:
- Wall Balls
- Dumbbell Snatch
Notes
Today’s conditioning is 2 rounds of wall balls and dumbbell snatches. You will complete a descending couplet of the two exercises, then rest until the 10-minute mark where you will complete the same couplet with an ascending rep scheme. There is an 8-minute time cap on both workouts.
The wall balls should be completed in no more than 2 sets at any point in the workout. Adjust the weight accordingly.
The dumbbell snatches should also take no more than 2 sets at any point. Adjust the weight accordingly.
The second portion of this workout will be a lot harder than the first, so pace yourself a bit on the first part.
Oct 25, 2020
Strength
Every :45 for 12 rounds:
- 1 Power Snatch w/ :02 pause in receiving position
Notes
Today’s strength is power snatches. Every :45 for 12 rounds you will complete one power snatch. When you receive the bar overhead, pause for :02. You may either build throughout the 12 rounds or stay at the same weight.
The focus today is receiving in a strong overhead support. Land with your feet in your squat position and punch up against the bar as you receive it to ensure your arms are locked out.
Conditioning
5 Rounds for time:
- 400m Run
- 8 Clean and Jerks
18:00 time cap
Notes
Today’s conditioning is 5 rounds of running and clean and jerks. Your score is the time it takes to complete 5 rounds or the number of rounds and reps completed under the 18:00 time cap.
The runs should take no longer than 2:30 each round. Adjust the distance accordingly.
Challenge your self on the clean and jerks. If you are using a barbell, a moderately heavy load that allows you to complete the reps in singles at a pace of 1 rep every :05–10 would be appropriate. If you do not have a load heavy enough available to you, increase the reps.
