Jan 31, 2021
Conditioning
Complete as many rounds as possible in 25:00:
20 Toes to Bar
15-20 Calories
15 Burpees
Rest 2:00 after each round
Notes
Today’s conditioning is 25 minutes of toes to bar, calories, and burpees. Your score is the number of rounds and reps completed. You must rest 2 minutes after each full round of toes to bar, calories, and burpees. This means you can begin at a slightly faster pace than you would if it were simply 25-minutes of work.
The toes to bar should be done in 2-3 sets throughout the workout. You may adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 1:15 to complete. Adjust the number as needed.
The burpees should take no longer than 1:00 to complete. Adjust the number as needed. Push the pace a bit here. You get to rest for two minutes after this exercise.
Jan 29, 2021
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 28:00:
- 5 Pull Ups
- 7 Overhead Squats
- 200m Run
Notes
Today’s workout is 28 minutes of pull ups, overhead squats, and running. Partner 1 will begin by completing a full round, then rest while partner 2 completes a full round. Continue this pattern for 28 minutes. Every time one partner completes a round, that counts as 1 round toward your score. Your score is the total number of rounds and reps.
The pull ups should be completed in 1 set every time. Substitute jumping pull ups or ring rows if needed.
The overhead squats should be light and unbroken throughout the workout. If mobility is an issue, you can substitute front squats or overhead lunges.
The runs should take no longer than 1 minute to complete. Adjust the distance if needed.
Jan 28, 2021
Strength
Back Squat @ 20X0
Notes
Today’s strength is back squats. You will perform 3 sets of 8 reps all at the same weight. Rest about 3-minutes between sets. Every rep will be performed with a 20X0 tempo. That means take :02 to lower down, stand up quickly, and don’t pause at all between reps.
Take 3-5 warm up sets to find your working weight. It should feel like a 7/10 difficulty. If you were here for last week’s sets of 10, use about 5% more weight this week.
Conditioning
For time:
- 27-21-15-9 Calories
- 12-10-8-6 Power Cleans
11:00 time cap
Notes
Today’s conditioning is a simple couplet of calories and power cleans. Your score is the time to complete the reps or the number of reps completed under the 11-minute time cap.
The calories should be completed at a pace of at least 12/minute. If that does not sound like a sustainable pace for you, adjust the rep scheme to 21-15-9-3.
The power cleans should be a moderately heavy weight. One rep every :05 would be a good pace to maintain. If you do not have anything heavy available to you, increase the reps each round.
Jan 27, 2021
Strength
EMOM x 8:00:
- Min 1- 15 Strict Press
- Min 2 – 15 Strict Pull Ups
- Min 3 – 12 Strict Press
- Min 4 – 12 Strict Pull Ups
- Min 5 – 10 Strict Press
- Min 6 – 10 Strict Pull Ups
- Min 7 – 8 Strict Press
- Min 8 – 8 Strict Pull Ups
Notes
Today’s strength is strict press and strict pull ups. You will perform 15 reps of each, then 12, then 10, then 8, resting about :30-1:00 between everything. Your score is the load used for the strict press.
Choose a weight that you can remain unbroken for all of the strict press. Keep in mind that there will not be too much rest built in, so stay on the lighter side.
If you cannot complete the prescribed number of pull ups in the minute, lower to something you can complete within the minute and in 1-2 sets. You may substitute ring rows.
Conditioning
Complete as many rounds as possible in 12:00:
- 12 Alternating Single Arm Dumbbell Power Cleans
- 12 Single Arm Shoulder to Overhead
- 60 Double Unders
Notes
Today’s conditioning is 12-minutes of dumbbell power cleans, shoulder to overhead, and double unders. Your score is the number of rounds and reps completed in the 12-minutes.
The dumbbell weight should be dictated by the more challenging of the two movements, which is most likely the shoulder to overhead. It should be a moderately heavy weight, but one that you can still maintain unbroken sets of 6/arm throughout the workout.
The double unders should take no longer than :45 each round. Adjust the number of reps or substitute single unders.
Jan 26, 2021
Conditioning
Every minute on the minute for 15:00:
- Min 1 – 10 Goblet Hold Walking Lunge Steps + 10 Toes to Bar
- Min 2 – 15 Kettlebell Swings
- Min 3 – 12-18 Calories
Notes
Today’s conditioning is 5 rounds of lunges, toes to bar, swings, and calories. You will complete a new station at the top of every minute then rest for the remainder of the minute. Station 1 is 10 lunges and 10 toes to bar. Station 2 is 15 kettlebell swings. Station 3 is 12-18 calories.
The lunges should be done with the weight that you are also using for your swings. It should be a moderate weight that allows you to maintain a soft touch of the knee each rep.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups.
The swings should be performed with a moderate weight, but the goal should always be to do the 15 reps unbroken.
The calories should be performed at a hard but sustainable pace. You want to make sure you can finish them and still have about :10-15 to transition back to station 1.
Midline
3 Sets
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.
