Oct 18, 2020
Strength
Back Squat @ 23X1
- Build to a heavy set of 3
- Drop 15% and perform 2 more sets of 3
Notes
Today’s strength is back squats. Each rep will be performed with a :02 descent, :03 pause in the bottom, and :01 pause between reps. We will build to a heavy set of 3, then take 15% of the bar and perform 2 more sets of 3 with the same tempo prescription.
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
Every 5:00 for 4 rounds:
- 12 Toes to Bar
- 12/9 Calories
- 18 Wall Balls
- 12 Burpees
4:00 time cap each round.
Notes
Today’s workout is 4 rounds of toes to bar, calories, wall balls, and burpees. You will complete a new round every 5:00. Your score is the slowest round or the number of reps completed under the 4:00 time cap.
The toes to bar should be completed in 1 or 2 quick sets. You may substitute knee raises or sit ups.
The calories should take no longer than :45 to complete each round. If you do not have a machine, you may substitute a 150m or 200m run.
The wall balls should be completed in 1 set each time. Choose a weight that allows you to complete 18 reps unbroken across all 4 rounds. If you do not have a wall ball, substitute light thrusters.
The burpees should take no longer than :45 to complete. Adjust the number accordingly.
Oct 16, 2020
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 30:00:
- 300m Run
- 5 Hang Power Cleans
- 5 Front Squats
- 5 Thrusters
Notes
Today’s conditioning is 30-minutes of running, hang power cleans, front squats, and thrusters to be done with a partner. Partner 1 will complete the run, hang power cleans, front squats, and thrusters, then rest while partner 2 completes a round. Continue alternating in this pattern until 30-minutes has expired. Your score is the total number of rounds and reps completed between you and your partner.
The run should take no longer than 1:30 to complete. Adjust the distance accordingly.
All of the hang power cleans, front squats, and thrusters should be completed without putting the weights down. Whether you are using a barbell, dumbbells, or kettlebells, aim to complete the 15 reps unbroken throughout the workout.
Oct 15, 2020
Conditioning
5 Rounds
- :20 of Deadlifts @ 40X1
- :10 Rest
- 1:00 Max Bar Facing Burpees
Rest 1:30 between rounds
Notes
Today’s workout involves tempo deadlifts for load and max burpees. Your score will be the lowest number of burpees achieved in any of the 5 rounds.
Each deadlift will be performed with a :04 descent, no pause on the ground, and :01 pause between reps. The :20 interval affords you time to complete 3-4 reps at this tempo. Choose a weight that allows you to complete the 3-4 tempo reps across all 5 rounds, maintaining perfect positions. If you were here for last week’s deadlifts, aim to use 10-15% more weight this week.
After the deadlifts, you will have :10 to prepare for your burpees. The 1:00 of work should be a hard effort, but try to stay consistent across all 5 rounds.
Midline
3 Sets
Notes
Today’s midline extra work is 3 sets of a max hanging L-sit hold. The goal is to keep your legs parallel to the ground for as long as possible. Once your legs fall below parallel to the ground, the set it over. Aim to complete at least :15 with good positions. You may tuck one or both legs in if needed.
Oct 14, 2020
Strength
2 Sets:
- Max -1 Strict Pull Ups
- Rest :20
- Max Strict Pull Ups
- Rest :20
- Max Strict Pull Ups
Rest 3:00 between sets
Notes
Today’s strength is strict pull ups. You will begin with a set of strict pull ups, stopping 1 rep shy of failure. After :20 of rest, you will hop back up to the bar and complete as many strict pull ups as possible. After another :20 of rest, perform one more max effort set of strict pull ups. You will then rest 3:00 and complete the above one more time.
If you do not have at least 5 strict pull ups, you may perform the same format with ring rows or band assisted pull ups.
Conditioning
Every 6:00 for 2 rounds:
- 42-30-18 Jumping Lunges
- 21-15-9 Hand-release Push Ups
4:30 Time cap each round
Notes
Today’s conditioning is 2 rounds of jumping lunges and hand-release push ups. There is a 4:30 time cap on each round. Your score is either the slower of the two times or the lower number of reps completed under the time cap each round.
Ensure you are maintaining a soft touch of the knee each rep. If you cannot maintain a soft touch of the knee, switch to reverse lunges.
The hand-release push ups should be completed in no more than 3 sets during the sets of 21 and 15. Adjust the number of reps or elevate your hands on a bench or a box.
Oct 13, 2020
Strength
Front Squat
- Build to a heavy single with a :03 descent.
Notes
Today’s strength is tempo front squats. You will build to a heavy 1-rep with a :03 descent. The goal is to ensure the descent is consistent. Controlling the bottom half of the squat is much more difficult. Don’t allow yourself to drop into the bottom. Stay in control throughout the rep.
Conditioning
2 Sets
Complete as many rounds as possible in 6:00:
- 3* Toes to Bar
- 3* Box Jump Over
- 6 Single Arm Devil Press
*Add 3 reps every round
Rest 4:00 between sets
Notes
Today’s conditioning is 2 sets of 6-minutes of work with 4-minutes of rest between efforts. Your score is the lower of the two sets.
The workout begins with 3 toes to bar, 3 box jump overs, and 6 devil press (3/arm). During the second round, the toes to bar and box jump overs increase to 6 reps, then 9 reps on round 3, and so on. The devil press alway remain at 6 reps.
Aim to remain unbroken on the toes to bar through the round of 9. You may substitute knee raises or sit ups if you cannot remain unbroken through 9.
The box jump overs should be done at a height that allows you to jump safely on top of and over the box each rep without hesitation.
The devil press should be done with a light-moderate weight that allows you perform the 6 reps continuously every round.
