Jan 25, 2021
Strength
Every minute on the minute for 10:00:
- 2 Power Snatch from position 2
- 3 Bar Facing Burpees
Notes
Today’s strength is power snatches from position 2. At the top of every minute you will perform 2 power snatches from position 2, then immediately perform 3 bar facing burpees.
Try to use the same weight across all 10 rounds for the snatches.
Work on your footwork and speed during the bar facing burpees.
Conditioning
Every 4:00 for 5 rounds:
- 15 Push Ups
- 15 Box Jump Overs
- 15-20 Calories
Notes
Today’s conditioning is 5 rounds of push ups, box jump overs, and calories. You will complete 1 round at the top of every 4:00. Your score is the slowest of the 5 rounds.
The push ups should be completed in 1 set every time. Elevate your hands on a box if you think you’ll hit muscular failure or can’t maintain good positions for 15 reps.
The box jump overs should be done to a height that allows you to move quickly and safely, without hesitation each rep. Don’t let these take longer than 1:15.
The calories should take no longer than 1:00 to complete. It should be a hard, but sustainable pace.
Jan 24, 2021
Conditioning
5 Rounds
- 20-25 Calories
- 15 Toes to Bar
- 15 Bar Facing Burpees
- 10 Thrusters
Rest 2:00 after each round
5:00 time cap each round
Notes
Today’s conditioning is 5 rounds of calories, toes to bar, burpees, and thrusters with 2-minutes rest between rounds. Your score is the slowest of the 5 rounds.
The calories should take no longer than 1:30 to complete. You get two minutes rest after each round, so you can push the pace a bit more than if it were 5 rounds for time. But it should not be a sprint. If you do not have a machine, substitute a 300m run.
The toes to bar should be done in 1-2 sets. Don’t spend more than :45 here. Substitute knee raises or sit ups.
The bar facing burpees should take no longer than 1:30 to complete. Adjust the number if needed.
The thrusters should be at a light-moderate weight that you can move smoothly for five unbroken sets of 10.
Jan 22, 2021
Conditioning
With a partner, complete as a relay:
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
After each partner has completed the above, complete as a relay:
- 400m Run
- 40 Wall Balls
- 30 Toes to Bar
- 20 Push Press
- 10 Pull Ups
Notes
Today’s conditioning combines the old Solidarity baseline with a beefed up version. You will grab a partner and treat each part as a relay. Partner 1 will complete a 500m row, 40 air squats, 30 sit ups, 20 push ups, and 10 pull ups, then rest while partner 2 completes the same. Then partner 1 will begin the second portion. After partner 1 is done with the second chipper, partner 2 completes the chipper and then time is taken. The total time is your score.
The first part should be fast. Row at a hard effort, but not a full sprint. You need to get off the rower and go right into the air squats at a fast pace.
Use an abmat for the sit ups and make sure you touch the ground behind your head and then in front of your toes.
The push ups should be done in 1-2 quick sets. Elevate your hands if needed.
The pull ups may be any style. Get these done in 1 set. Substitute jumping pull ups or ring rows if needed.
The run should take no longer than 2:30. Adjust the distance if needed.
The wall balls should be done in 1-2 quick sets. Choose a light enough ball to get these done in under 1:30.
The toes to bar should be done in 2-3 sets. Substitute knee raises or sit ups.
The push press should be at a moderate weight that allows you to get the 20 reps done in 1-2 quick sets.
The pull ups, again, may be any style and should be done in 1 set. Substitute jumping pull ups or ring rows if needed.
Jan 21, 2021
Strength
Deadlift @ 20X1
Notes
Today’s strength is deadlifts. You will perform 5 sets of 1 reps, all at the same weight. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets. If you were here for last week’s deadlifts, aim to use 5-10% more weight this week.
Every rep will be performed with a :02 lower and :01 pause at lockout.
Conditioning
In 12:00, complete 4 rounds of:
- 10 Back Rack Reverse Lunges
- 10 Box Jumps
- 75 Double Unders
With the remaining time complete:
- max calories on a rower or bike
Notes
Today’s conditioning is 12-minutes long and has a buy in of 4 rounds of lunges, box jumps and double unders. When you finish the four rounds, you will accumulate as many calories as possible in the remaining time. Your score is the number of calories completed.
The lunges should be at a moderate weight, but one that allows you to complete the 10 reps unbroken and maintain a soft touch of the knee each rep. If you do not have a barbell, kettlebells or dumbbells in the front rack is a good substitute.
The box jumps should be done to a height that you will remain safe throughout the workout and can perform the reps without hesitation.
The double unders should take no longer than :50 to complete. Adjust the number or substitute single unders.
The goal should be to have at least 2:00 to accumulate calories after the 4 rounds.
Jan 20, 2021
Strength
Complete as many reps as possible in 9:00:
- 2 Strict Supinated Grip Pull Ups
- 2 Strict Press
*Add 2 reps every round
Notes
Today’s strength is 9-minutes of supinated grip pull ups and strict press. You will start with 2 reps of each, then perform 4 of each, then 6, and so on up the ladder.
The pull ups are performed with a supinated grip, which means palms facing you. Make sure you start with your arms straight and shoulders open and finish with your chin over the bar. No swinging or kipping is allowed. You should be able to perform at least 6 pull ups unbroken. If you cannot, you may substitute ring rows.
The strict press should be very light. You may use a barbell, dumbbells, or kettlebells. Show a full lockout at the top of each rep. Keep your lower body tight throughout the lift.
Conditioning
Every minute on the minute, for as long as possible:
*Add 1 calorie every minute
Notes
Today’s conditioning is death by calories. At “3, 2, 1, go…!” you will perform 6-10 calories, then rest the remainder of the minute. At the top of the next minute, you will complete 1 additional calorie over the total you completed in the previous minute. In other words, if you decide to start on minute 1 with 7 calories, on minute 2 you will complete 8 calories, then 9, and so on until you cannot complete the number of calories in the 1-minute window.
You want to choose a number of calories to start with that allows you to complete at least 7 rounds.
