Nov 12, 2020
Strength
5 Sets:
Rate of perceived exertion of 8/10 across all sets
Notes
Today’s strength is front squats, but we will be taking these sets from the ground. Your first rep should be a clean and then 4 you will perform 4 more front squats.
Warm up to a weight that feels challenging, but you know you will not fail any reps (rate of perceived exertion 8/10) and use that weight for all 5 sets. Rest about 2-minutes between each set.
Support for the Erin Lynch Fender Family
On October 17th, Erin lost her two year long battle to cervical cancer.
Using her athletic abilities and experiences, Erin inspired many young gymnasts as she coached at the International Gymnastics Camp as well as Flyers Academy and Atlantic Coast Gymnastics. Her upbeat personality carried over to Clearview Regional and Williamstown Middle Schools, where countless students had the pleasure of having Ms. Lynch as one of their physical education teachers.
On November 13th, Solidarity will be dedicating their workout of the day to Erin and will be raising funds to help support her family during these difficult times.
Help us reach our goal and support some amazing people. Click here if you would like to donate. Thank you.
Workout
Complete as many rounds as possible in 15 minutes:
- 10 Toes to Bar
- 17 Dumbbell squats
- 20 Cal bike/rower
She was married in 2015 and 10/17/20 was the date of her passing.
Workout Notes
Today’s workout is 15-minutes of toes to bar, dumbbell squats, and calories. Your score is total rounds and reps completed in the 15-minutes.
Try to keep the toes to bar to 2 sets. You may subsitute knee raises or sit ups if needed.
Choose a weight on the dumbbell squats that allows you to finish the 17 reps in 1 or 2 sets every round. You may use one or two dumbbells.
If you do not have a machine on which to perform calories, substitute a 10x20m shuttle run.
Nov 11, 2020
Strength
Push Jerk
*Pause :01 in receiving position and :01 at standing every rep
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.
Conditioning
2 Sets
10-8-6-4-2 reps of:
- Pull Ups
- Burpee Box Jump Overs
*Begin second set at 8:00.
6:00 time cap per set
Notes
Today’s workout is 2 sets of pull ups and burpee box jump overs. Your score is the slowest of the two times.
The pull ups should be completed in 1-2 quick sets each round. Adjust the number of reps or substitute jumping pull ups or ring rows.
Choose a box height on the burpee box jump overs that allows you to move quickly and safely through every jump. No round of burpees should take longer than 1:00.
Nov 10, 2020
Conditioning
5 Rounds for time
- 25/30 Calories
- 20 Box Jump Overs
- 20 Kettlebell Swings
30:00 time cap
Notes
Today’s conditioning is 5 rounds for time of calories, box jump overs, and kettlebell swings. Your score is the time to complete all 5 rounds or number of rounds and reps completed under the 30-minute time cap.
The calories should take no longer than 3:00 each round. Adjust the number accordingly. If you do not have a machine, substitute a 600m run.
The box jump overs should be done at a height that allows you to stay safe throughout and you won’t hesitate between reps.
The kettlebell swings should be at a moderate weight that allows you to complete the sets of 20 reps unbroken throughout the workout.
Nov 9, 2020
Strength
Overhead Squat @ 33X1
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 3-rep max.
Conditioning
Every 2:00 for 10 rounds:
- 12 Wall Balls
- 9/12 Calories
1:30 time cap each round
Notes
Today’s conditioning is 10 rounds of wall balls and calories. Your score is the sum total time of all 10 rounds.
The wall balls should remain unbroken throughout the workout. This means each set of wall balls will take about :24. With the remaining 1:06 until the time cap, aim to finish the calories at a sustainable pace. If you do not think you can complete the 9/12 calories in that time, adjust the number down.
Nov 8, 2020
Strength
4 Rounds not for time:
- 12 Dumbbell Bench Press or Floor Press
- 8 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.
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.
Conditioning
10 Rounds for time
- 200m Run
- 10 Single Arm Hang Clean and Jerks
20:00 time cap
Notes
Today’s conditioning is 10 rounds for time of running and single arm hang clean and jerks. Your score is the time to complete all 10 rounds or the number of rounds and reps completed under the 20-minute time cap.
The runs should take about 1:00 each round. Adjust the distance to finish within this time domain.
The single arm hang clean and jerks should be at a moderate weight that allows you to maintain unbroken sets of 10. You will switch arms after rep 5 of each round.
