Nov 18, 2020
Strength
Push Jerk
*pause :01 in the receiving position and :01 standing with the bar overhead
Notes
Today’s strength is push jerks for sets of 3. Every rep will have a :01 pause in the receiving position and :01 pause overhead before bringing the bar back down for the next rep.
Warm up to a weight that feels challenging, but you can maintain good positions and clear pauses for every rep. Use this weight for all 5 working sets. Rest about 2-minutes between sets. Aim to use 5-10% more than last week’s weight.
Conditioning
Complete as many rounds as possible in 14:00:
- 7 Hang Power Snatch
- 7 Toes to Bar
- 14/18 Calories
Notes
Today’s conditioning is 14-minutes of hang power snatch, toes to bar, and calories. Your score is the total number of rounds and reps completed in the 14-minutes.
The hang power snatch should be at a light-moderate weight that allows you to complete every round unbroken.
The toes to bar should be completed in 1-2 quick sets every round. You may substitute knee raises or sit ups.
The calories should take no longer than 1:15 to complete each round. Adjust the number accordingly.
Nov 17, 2020
Conditioning
Every 2:00 for 8 rounds:
- 6 Single Arm Devil Press
- 8/10 Calories
At 20:00, for time:
- 24 Single Arm Devil Press
- 32/40 Calories
Notes
Today’s conditioning is 8 rounds of devil press and calories, followed by one more longer round of the same movements. Your score is the sum total time of all rounds of work.
Choose a weight for the devil press that allows you to complete the sets of 6 continuously. On the last round, try to get through the 24 reps with no more than 1 break.
The calories should take no longer than :35 to complete each round. Try to maintain close to the same pace for the bigger set of calories at the end. If you do not have a machine, perform a 100m run for the shorter intervals. Then substitute a 400m run for the last interval.
Midline
8 Rounds
- :15 Hollow Rocks
- :15 Rest
Notes
Today’s midline work is hollow rocks. You will work for :15 and rest for :15 for 8 rounds. Maintain a strong hollow body throughout. You want to be rolling on your lower back, keeping your midline engaged. Tuck one or both legs in, and/or bring your arms in as needed.
Nov 16, 2020
Strength
4 Rounds not for time:
- 10 Dumbbell Bench Press or Floor Press
- 10 Dumbbell Rows per arm
Notes
Today’s strength is dumbbell bench press and dumbbell row. You will alternate between the two exercises for 4 working sets. Rest about 1-2 minutes between exercises.
The dumbbell bench press should be at a challenging weight but no failed reps across all 4 rounds. Keep your shoulder blades back and down in contact with the bench throughout and don’t let your elbows flare out to the sides. Aim to use 5-10# more than last week’s weight.
The dumbbell rows should be performed with a heavy weight across all 4 rounds. Focus on a full range of motion and pull towards the bottom of your rib cage to keep your lat engaged. Aim to use the same weight as last week.
Conditioning
Every 3:00 for 5 rounds:
- 12 Kettlebell Swings
- 35 Double Unders
- 12 Kettlebell Swings
- 10 Box Jump Step Down
Notes
Today’s conditioning is 5 rounds of kettlebell swings, double unders, and box jumps. You will complete a new round every 3-minutes. Your score is your slowest round.
The kettlebell swings should be at a weight that allows you to complete all sets of 12 unbroken.
The double unders should take no longer than :30 to complete each round. Adjust the number of reps or substitute single unders if needed.
The box jumps should be at a height where you will not hesitate between jumps.
Nov 15, 2020
Strength
Overhead Squat @ 33X1
Rate of perceived exertion: 7/10 across all sets
Notes
Today’s strength is overhead squats. Every rep will be performed with a :03 descent and :03 pause in the bottom. Warm up to a weight that feels like a 7/10 difficulty and use that weight for all 5 working sets. When you finish the first set, you should feel like you could have done a few more reps at that tempo. This is not a 2-rep max.
If you were here for last week’s sets of 3, aim to use 5-10% more weight this week.
Conditioning
3 Rounds for time:
- 40/35 Calories
- 20 Dumbbell Box Step Overs (2 dumbbells)
- 10 Burpee Box Jump Overs
20 minute time cap
Notes
Today’s conditioning is 3 rounds of calories, step overs, and burpee box jump overs. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 20-minute time cap.
The calories should take no longer than 3-minutes each round. Adjust the number of calories if needed to stay within that time domain. If you do not have a machine, substitute a 600m run.
The step overs should be done with two dumbbells held in a farmer’s carry. Choose a weight and box height that allows you to complete the 20 reps in no more than 2 sets.
The burpee box jump overs should take no longer than 1:00 to complete. Choose a box height that allows you to complete the reps safely without hesitation between the jumps.
Nov 13, 2020
Conditioning
With a partner, complete:
- 800m Run together
- 100 Dumbbell Clean and Jerks (alternate every 10)
- 100 Burpees (alternate every 10)
- 100 Dumbbell Snatch (alternate every 10)
- 800m Run together
30-minute time cap
Notes
Today’s workout is to be completed with a partner. Your score is the total time to complete all the work or the number of reps completed under the 30-minute time cap.
The runs should take no longer than 5-minutes to complete. Adjust the distance accordingly.
Choose a weight that allows you to complete the clean and jerks and snatches in unbroken sets of 10 throughout the workout. It should feel moderate during the first few sets of clean and jerks and by the last few sets of snatches may get challenging, but hold on for all 10 reps.
The sets of 10 burpees should take no longer than :45 to complete each time. You may adjust the number if you think it will take up too much time.
