Dec 8, 2020
Schedule Update
Starting Monday, December 14th, we will be offering two early morning classes. Our schedule will be:
Open gym and the rest of the day’s schedule remains the same.
Strength
Push Press
Notes
Today’s strength is push press. You will perform 3 sets of 8 reps with about 2-minutes rest between each set. All sets should be performed with the same weight. Take a 3-5 warm up sets to build up to a weight that will be challenging but allow you to successfully perform all 8 reps across all 3 sets.
Be careful to keep your legs locked after you drive up from the dip. And pause for a moment with the bar locked out overhead before beginning the next rep.
Conditioning
For time
- 400m Run
- 30 Strict Pull Ups
- 400m Run
- 20 Strict Pull Ups
- 400m Run
- 10 Strict Pull Ups
- 400m Run
- 5 Strict Pull Ups
- 400m Run
20:00 time cap
Notes
Today’s conditioning is running and strict pull ups. Your score is the time to complete all work or the number of rounds and reps completed under the 20-minute time cap.
The runs should take no longer than 2:30 each round. Adjust the distance accordingly.
The strict pull ups will get tough so start with small sets. If you don’t think you can hold a pace of 10 reps per minute, adjust the number of reps down. You may substitute ring rows. If you are doing this workout at the park, get creative.
Dec 7, 2020
Strength
Every minute on the minute for 10:00:
- 1 Power Snatch from below the knee
Notes
Today’s strength is power snatches from below the knee. You will perform 1 rep at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or stay at the same weight across all rounds.
You must begin each set by performing a snatch deadlift then lowering down to below the knee. As you drive back up for the power snatch, ensure the knees get back out of the way to allow the bar to travel straight up.
Conditioning
For time, 11-22-33 reps of:
- Alternating Dumbbell Snatch
- Box Jump step down
- Calories
15:00 time cap
Notes
Today’s conditioning is a triplet. Your score is the time to complete all reps or the number of reps completed under the 15-minute time cap.
The dumbbell snatch should be at a weight that allows you to complete at least sets of 11 reps throughout the workout. Adjust the weight accordingly.
The box jumps should be at a height where you will not hesitate between reps but will remain safe. Adjust the height accordingly.
The calories should be completed at a pace of at least 11 every :45. You may lower the number of calories if you think you will end up too close to the time cap.
Dec 6, 2020
Conditioning
Every minute on the minute for as long as possible:
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of toes to bar, take the next minute off. The following minute, begin working on the following:
Every minute on the minute for as long as possible:
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of burpees, take the next minute off. The following minute, begin working on the following:
Every minute on the minute for as long as possible:
*Add one rep every minute until you can no longer perform that number of reps in the minute. Once you fail to hit the prescribed number of wall balls, the workout is over.
If you make it to the 30-minute mark, stop working and pat yourself on the back.
Notes
Today’s workout is a “death by…” toes to bar, burpees, and wall balls. Your score will be the total number of toes to bar, wall balls, and burpees completed combined. Simply add up all the reps you did.
At “3,2,1, go…” you will begin by completing 10 toes to bar. You will then rest until the 1:00 mark and complete 11 toes to bar. The next minute, you will complete 12 toes to bar. Continue to add 1 rep every minute until you can no longer complete the prescribed number of reps in the minute window. When that happens, you will take the next 1-minute interval to rest. After the rest, you will begin working on 10 burpees and follow the same pattern as the toes to bar. Add 1 rep every minute until you can no longer complete the prescribed number of reps in the minute window. You will then take the next 1-minute interval to rest and then begin the next minute with 20 wall balls, adding 1 rep every minute. If you make it to the 30th 1-minute interval, stop the workout.
You must continue to work for the entire minute until you fail to complete the prescribed work. In other words, if you are successful in completing 16 burpees in the 1-minute window, you must work for the entire minute trying to complete 17 burpees, then take the next minute off. If you are successful on the 16 burpees, then do 3 burpees and rest the remainder of the time plus the next minute, you get zero points today!
Try to complete at least 5 rounds of toes to bar. If you need to, adjust the starting number or substitute knee raises or sit ups. If you make it more than 10 rounds, you probably started with too easy of a variation or starting number.
The first few rounds of burpees should not be difficult to finish. You may adjust the starting number so that you have about :20 to rest after your first set.
The wall balls should be completed at a weight that allows you to finish at least 4 rounds. It should be light. Keep in mind you will have at most :20 to rest between rounds. If you do not have a wall ball, substitute light thrusters.
Dec 4, 2020
Conditioning
With a partner, alternating full rounds, complete 4 rounds each:
- 300m Run
- 10 Clean and Jerks
- 20 Wall Balls
4:00 time cap per person per round
Notes
Today’s conditioning is to be completed with a partner. Partner 1 will complete a full round of running, clean and jerks, and wall balls then rest while partner 2 completes a full round. Your score is the time it takes to complete all 8 rounds (4 each).
The run should take no longer than 1:30 to complete. Adjust the distance accordingly.
The clean and jerks should be done at a moderate weigh that allows you to complete the 10 reps in about 1:00.
The wall balls should be done in no more than 2 sets. If you do not have a wall ball, substitute light thrusters.
Dec 3, 2020
Strength
5 Sets:
- 1 Clean + 2 Front Squats @ RPE 8
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 you will perform 2 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. Aim to use 5-10% more weight than last week’s weight.
Conditioning
9-15-21 reps of:
- Goblet Squats
- Burpee Box Jump Overs
7:00 time cap
Notes
Today’s conditioning is a couplet with increasing reps of goblet squats and burpee box jump overs. Your score is the total time it takes to complete the 45 reps of each movement or the number of reps completed under the 7:00 time cap.
The goblet squats can be on the heavier side because there are so few reps. But make sure you do not break up any of the sets.
The burpee box jump overs should be done at a box height that you can safely jump on and over even while moving fast. Push the pace here, but stay safe.
