Nov 6, 2020
Conditioning
With a partner, complete for time:
- 80 Toes to Bar (alternating every 10 reps)
- 100 Clean and Jerks (alternating every 10 reps)
- 200/180/160 Calories (alternating every 10 calories)
30:00 time cap.
Notes
Today’s conditioning is a chipper to be done with a partner. Your score is the total time to complete the work. Throughout the workout you will alternate with your partner every 10 reps and complete 80 toes to bar (40/person), 100 clean and jerks (50/person), 200 calories for male/male teams, 180 calories for male/female teams, or 160 calories for female/female teams.
The toes to bar should be completed in no more than :20 per set of 10. Adjust the number of reps or substitute knee raises or sit ups.
The clean and jerks should be completed in no longer than :40 per set of 10. Adjust the weight accordingly.
The calories should take no longer than :40 per set of 10. Adjust the number of reps accordingly.
Nov 5, 2020
Strength
Every minute on the minute for 10:00:
- 1 Clean Lift Off + 1 Clean
Notes
Today’s strength is cleans. You will complete a clean lift off and clean at the top of every minute for 10 minutes. You may build throughout the 10-minutes or stay at the same weight across.
A clean lift off is when you lift the bar from the ground to position 2 (2″ above the knee). Focus on your balance by keeping your big toe on the ground. Make sure the knees get back out of the way so that the bar can travel straight up.
When you complete the clean, the bar path should look the exact same as it did during the clean lift off.
Conditioning
In 4:00, complete 2 rounds of:
- 15 Front Squats
- 15 Pull Ups
- then in remaining time: max calories
Rest 4:00
In 4:00, complete 2 rounds of:
- 12 Front Squats
- 12 Burpees
- then in remaining time: max calories
Rest 4:00
In 4:00, complete 2 rounds of:
- 9 Front Squats
- 9 Burpee Pull Ups
- then in remaining time: max calories
Notes
Today’s conditioning is 3 intervals of front squat, pull ups or burpees or burpee pull ups, and calories. In each 4-minute window you will complete 2 rounds of squats and pull ups or burpees or burpee pull ups. Then, with the time remaining complete as many calories as possible. Your score is the total of all 3 sets of calories.
The front squats should be completed unbroken each round. Start with a light-moderate weight for the sets of 15. Then add weight to your bar each round. The 12’s should be moderate and the 9s should be moderate-heavy. But make sure you don’t add too much weight, because every set of front squats should be unbroken.
The pull ups should be completed in 1-2 quick sets. Adjust the number of reps or substitute jumping pull ups or ring rows.
The burpees should take no longer than :45 to complete each set. Adjust the number of reps if needed.
The burpee pull ups should also take no longer than :45 to complete each set. Choose a pull up bar that allows you to receive help from your jump to complete the pull up.
Nov 4, 2020
Strength
Every :45 for 12 rounds:
- 1 Power Snatch w/ :02 pause in receiving position + Overhead Squat
Notes
Today’s strength is power snatches. Every :45 for 12 rounds you will complete one power snatch and one overhead squat. When you receive the bar overhead, pause for :02. You may either build throughout the 12 rounds or stay at the same weight.
The focus today is receiving in a strong overhead support. Land with your feet in your squat position and punch up against the bar as you receive it to ensure your arms are locked out. If your footwork is correct during the power snatch, you should not have to adjust your feet before the overhead squat.
Conditioning
Every 4:00 for 4 rounds:
- 15/10 Calories
- 15 Kettlebell Swings
- 10 Box Jump Overs (clear box)
*Rounds 2 and 4 are performed in reverse order.
3:00 time cap each round
Notes
Today’s conditioning is 4 rounds of calories, kettlebell swings, and box jump overs. You will complete a new round every 4:00. Rounds 1 and 3 are to be performed as calories, then swings, then box jump overs. Rounds 2 and 4 are to be performed as box jump overs, then swings, then calories. There is a 3-minute time cap each round. Your score is the sum total of all 4 times.
The calories should take no longer than 1-minute to complete. Adjust the number accordingly.
The kettlebell swings should be done with a weight that allows you to complete the 15 reps unbroken throughout the workout.
The box jump overs are performed without touching the top of the box. Choose a height, or find another obstacle, that you feel safe jumping completely over without hesitation between reps.
Nov 3, 2020
Strength
Turkish Get Up
- Build to a heavy 1 on each arm
Notes
Today’s strength is Turkish Get Ups. Build to a heavy 1 rep on each arm over the course of 5-7 sets. The keys are keeping your elbow locked out and a strong shoulder. Keep your eyes on the kettlebell as you drive up until your in the lunge. Then regain eye contact with the bell as you lower down.
Conditioning
For time:
- 800m Run
- 40 Push Ups
- 20 Strict Pull Ups
- 400m Run
- 20 Strict Pull Ups
- 40 Push Ups
- 800m Run
20:00 time cap
Notes
Today’s conditioning is running, push ups, and strict pull ups. Your score is the total time to complete all the reps or the number of reps completed under the 20-minute time cap.
The 800m runs should take no longer than 4:30 each time and the 400m runs should take no longer than 2:15. Adjust the distances accordingly.
The push ups should take no longer than 2:00 to complete each time. Small sets with quick breaks would be a good strategy. If you cannot maintain strong positions, elevate your hands.
The pull ups should take no longer than 2:00 to complete each time. Small sets is also a good strategy here. Substitute difficult ring rows if needed.
Nov 2, 2020
Strength
Back Squat @ 21X1
- Build to a heavy set of 5
- Drop 15% and do 2 sets of 5
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 5, then take 15% of the bar and perform 2 more sets of 5 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
30-20-10 reps of:
- Toes to Bar
- Front Rack Lunge Steps
12:00 time cap
Notes
Today’s conditioning is a couplet of toes to bar and lunges. Your score is the time it takes to complete the work or the number of reps completed under the 12-minute time cap.
The toes to bar should be completed in under 1:30 for the set of 30, 1:00 for the set of 20, and :30 for the set of 10. You may either adjust the rep scheme or substitute knee raises or sit ups.
The lunges should be completed in 1 or 2 sets every time. You may perform walking, reverse, or in-place lunges.
