Oct 6, 2020
Conditioning
5 Rounds for time
- 400m Run
- 15 Overhead Squats
- 15 Bar Facing Burpees
25:00 time cap
Notes
Today’s conditioning is 5 rounds of running, overhead squats, and bar facing burpees. Your score is the total time to complete all 5 rounds or the number of rounds and reps completed under the 25-minute time cap.
The run should take less than 2:30 each round. Adjust the distance accordingly.
The overhead squats should be completed in 1 or 2 sets every round. If mobility is an issue for you during the overhead squats, you may substitute front squats or overhead lunges.
The burpees should take less than 1:30 to complete each round. Adjust the number of reps accordingly.
Oct 5, 2020
Strength and Conditioning
5 Rounds
- :25 of Deadlifts @ 30X1
- :15 Rest
- 1:20 Max Calories
Rest 2:00 between rounds
Notes
Today’s workout involves tempo deadlifts for load and max calories. Your score will be the lowest number of calories achieved in any of the 5 rounds.
Each deadlift will be performed with a :03 descent, no pause on the ground, and :01 pause between reps. The :25 interval affords you time to complete 5 reps at this tempo. Choose a weight that allows you to complete the 5 tempo reps across all 5 rounds, maintaining perfect positions.
After the deadlifts, you will have :15 to transition to your machine. The 1:20 of work should be a hard effort, but try to stay consistent across all 5 rounds.
Midline
2-3 Rounds not for time:
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- :10 Hollow Hold
Notes
Today’s midline extra is the Durante Core Series.
Adjust the hollow rock by tucking in one or both legs.
If you cannot perform 10 v-ups unbroken, adjust the number of reps or simply get rid of the v-ups and perform more tuck ups.
Adjust the hollow hold to any variation that allows you to keep your lower back down on the ground.
Oct 4, 2020
Strength
Front Squat
- Build to a heavy single with a :05 descent.
Notes
Today’s strength is tempo front squats. You will build to a heavy 1-rep with a :05 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
For time
then complete 4 rounds of:
- 12 Thrusters
- 8 Burpee Pull Ups
14:00 time cap
Notes
Today’s conditioning has a buy in on the machine, then 4 rounds of thrusters and burpee pull ups. Your score is the total time to complete all the work, or the number of rounds and reps completed under the 14-minute cap.
The calories should take no longer than 4:30 to complete. You may adjust the number accordingly. If you do not have a machine, substitute an 800m run.
The thrusters should be light enough to maintain unbroken sets of 12.
Be sure to use your legs as much as possible to assist you with the jumping pull up portion of the burpee pull up. Find a pull up bar height that allows you to get some help from the jump. If you do not have a pull up bar, you may substitute single arm devil press.
Oct 2, 2020
Conditioning
With a virtual or socially distant partner, alternating full rounds, complete as many rounds as possible in 25:00:
- 12/15 Calories
- 6 Hang Power Cleans
- 12/15 Calories
- 6 Shoulder to Overhead
Notes
Today’s conditioning is to be done with a socially distant or virtual partner. Partner 1 will begin by completing the calories, hang power cleans, calories, and shoulder to overhead. Then partner 1 will rest while partner 2 begins her/his full round. Your score will be the total number of rounds completed between the two partners.
The calories should take no longer than :45 to complete each round. Adjust the number accordingly. If you do not have a machine, you may substitute an 80m shuttle run, 50 double unders, or 10 burpees.
The hang power cleans and shoulder to overhead should be challenging but unbroken. If you do not have anything heavy available to use, add a few reps to each sets.
Oct 1, 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.
Strength
3 Rounds not for time
- 10 Dumbbell Rows per arm
- 10-15 Push Ups @ 20X1
Notes
After the pull up test, we will work through 3 sets of rows and push ups. You may take your time here.
Use a weight for the rows that allows you to maintain a full range of motion, but is very heavy.
If you cannot maintain good body positions and a solid tempo for at least 10 reps on the push ups, elevate your hands.
Conditioning
2-2-2-3 Minute Intervals
with 1min rest between intervals
In the work interval you will complete:
- 15 Burpees
- 30 Double Unders
- Max Overhead Squats in remaining time
Continue until you complete 75 total overhead squats
Notes
Today’s conditioning is 2-minutes of work with 1-minute of rest for 3 rounds. The fourth round is 3-minutes of work. The goal is to complete 75 overhead squats. Your score is the time it takes to complete the 75 reps. Include the rest time in your score. If you do not finish 75 reps by the end of the 4th round, your score is the number of overhead squats completed.
The burpees should take no more than 1:00 to complete. Adjust the number of reps accordingly.
The double unders should be completed in 1 quick set. If they are going to take longer than :20, adjust the number of reps or perform single unders.
The overhead squats should be light and allow you to complete at least 15 reps unbroken. If mobility is an issue, you may substitute overhead lunges or front squats.
Compare to 20190531.
