Oct 12, 2020
Strength
Every minute on the minute for 10:00:
- 2 Power Snatch with a :02 pull from ground to position 2
Notes
Today’s strength is power snatches with a tempo during the pull. You will perform 2 reps at the top of every minute for 10-minutes. You may either use the same weight across all 10 rounds or build in weight.
You will take :02 to pull from the ground to 1″ above the knee then continue straight into your power snatch. You should drop the bar and reset between reps.
Focus on maintaining balance in your feet throughout the pull and be sure to bring the knees back as you drive up to position 2 to allow the bar to travel straight up.
Conditioning
3 rounds for time of:
- 400m run
- 21 Kettlebell Swings
- 12 Pull-ups
Notes
Today’s workout is the classic “Helen.” Your score is the time it takes to complete all 3 rounds.
The runs should take no more than 2:30 to complete each round. Considering lowering the distance if you think your runs will be too close to 3:00.
The kettlebell swings are meant to be light and unbroken every round. If you have good shoulder mobility, aim to do American swings, pointing the bottom of the bell to the ceiling each rep. If you are tighter in the shoulders, aim to get the bell above your head each rep.
The pull ups should be done in 1 or 2 quick sets. Any style pull up is acceptable. You may substitute jumping pull ups or ring rows if needed.
Compare to 20180726, 20180402, 20170426, 20170329
Oct 11, 2020
Conditioning
Every minute on the minute for 30:00:
- Minute 1 – 12/15 Calories
- Minute 2 – 15 Burpees
- Minute 3 – 15 Front Squats
- Minute 4 – 15 Push Press
- Minute 5 – 12 Front Rack Lunge Steps
Notes
Today’s conditioning is 6 rounds of calories, burpees, squats, push press, and lunges. You will begin a new station at the top of each minute and then rest until the start of the next minute.
The calories should be completed at a sustainable pace and allow you time to transition to the next station without rushing. If you do not have access to a machine, substitute a 150m run.
The burpees should also be completed at a sustainable pace and allow you time to transition to the next station without rushing. Adjust the number of reps accordingly.
The squats should be light and completed in 1 set every round. You may use a barbell, dumbbells, kettlebells, or an odd object, just make sure it is in the front rack.
The push press should also be completed in 1 set every round. Ideally, you can use the same weight as you used in the front squat.
You must alternate legs every step on the lunge, but it is your choice as to whether you step forward, back, or walk. Choose a weight that allows you to complete the reps in 1 set.
Oct 9, 2020
Conditioning
With a partner, complete:
- 800m Run together (maintaining 10ft distance at all times)
- 50/40 Calories (on your individual machines, working at the same time)
- 100 Shoulder to Overhead (one person working at a time)
Rest 3:00
- 400m Run together (maintaining 10ft distance at all times)
- 50/40 Calories (on your individual machines, working at the same time)
- 50 Shoulder to Overhead (one person working at a time)
— Park Version —
With a partner, complete:
- 800m Run together (maintaining 10ft distance at all times)
- 50 Synchronized Sit Ups (sitting at least 10ft from each other)
- 100 Shoulder to Overhead (opwaat)
Rest 3:00
- 400m Run together (maintaining 10ft distance at all times)
- 25 Synchronized Sit Ups (sitting at least 10ft from each other)
- 50 Shoulder to Overhead (opwaat)
Notes
Today’s conditioning is to be done with a virtual or socially distanced partner. Your score is the total time including the rest to complete all the work or the number of reps completed in under the 30 minute time cap.
Partners will be running together, being careful to maintain proper distancing always. If it is going to take longer than 4:30 for the 800m and 2:15 for the 400m, consider cutting the distance down.
The calories should take no longer than 4:00 to complete. You must wait for both partners to finish before beginning the shoulder to overhead.
The shoulder to overhead should be done with a weight that allows you to maintain sets of 10 on the first set and at least sets of 5 on the second set. Adjust the weight accordingly.
Oct 8, 2020
Strength
Every minute on the minute for 10:00:
- 1 Power Clean with a :01 pause at position 2
Notes
Today’s strength is power cleans. Each rep will be performed with a :01 pause at position 2. You will perform 1 rep at the top of each minute for 10-minutes. You may either stay at the same weight for all 10 minutes or build throughout.
During the :01 pause, focus on keeping your weight balanced with your toes down and knees back. Then drive vertically through the pull.
Conditioning
Every 5:00 for 4 rounds:
- 50 Double Unders
- 15 Wall Balls
- 10 Dumbbell Snatch
- 15 Wall Balls
- 50 Double Unders
4:00 time cap each round
Notes
Today’s workout is 4 rounds of double unders, wall balls, and dumbbell snatch. Your score is the slowest of the 4 rounds.
The double unders should take no longer than :40 each set. Adjust the number or perform single unders.
The wall balls should remain unbroken throughout the workout. Choose a light weight.
The dumbbell snatch should be moderately heavy. You should aim to complete the 10 reps in under :45 each round, but there is time to challenge yourself a little bit if you remain unbroken on the double unders and wall balls.
Oct 7, 2020
Strength
2 Sets
- 3 Rounds of:
- :20 Max Strict Pull Ups
- :10 Rest
- :20 Max Push Ups
- :10 Rest
Rest 3:00 between sets
Notes
Today’s strength is strict pull ups and push ups. You will alternate between the two exercises for 3 rounds, working for :20 and resting for :10. After you have finished 3 rounds of pull ups and push ups, you will rest 3:00, then complete another 3 rounds following the same pattern.
Try to stay on the pull up bar throughout the :20, if possible. You may substitute ring rows at a tough body angle, if you cannot yet string together strict pull ups.
Maintain good body mechanics and a full range of motion for all of your push ups. There is no tempo restriction, but remember that you will get more out of performing quality push ups than doing more reps with poor mechanics.
Conditioning
Every minute on the minute for 15:00:
- Minute 1: 15 kettlebell swings
- Minute 2: 15 Push Press
- Minute 3: 12/15 Calories
Notes
Today’s conditioning is 5 rounds of kettlebell swings, push press, and calories. You will complete each exercise at the top of every minute for 15-minutes.
The kettlebell swings should be performed with a weight that allows you to complete the 15 reps unbroken across all 5 rounds.
The push press may be performed with dumbbells, kettlebells, or a barbell. Choose a weight that allows you to complete the 15 reps unbroken across all 5 rounds.
The calories should be completed at a sustainable pace and still leave you with time to transition to the next station. If you feel you have to sprint to complete the calories, lower the target number.
