Jan 7, 2021
Strength
Front Squat
Rep 1 is performed with a :03 negative and :03 pause. Reps 2-4 are normal speed.
Notes
Today’s strength is front squats. You will perform 5 sets of 4 reps all at the same weight. The first rep will be performed with a :03 descent and :03 pause in the bottom. The following three reps will be normal speed.
Take 4-6 warm up sets to build to your working weight. Aim to use the same weight as last week’s sets of 3. It should feel challenging, but the tempo must remain perfect and you should not feel like you are close to your max.
Conditioning
For time:
- 30 Front Rack Lunge Steps
- 100 Double Unders
- 50 Dumbbell Snatch
- 100 Double Unders
- 30 Front Rack Lunge Steps
10:00 time cap
Notes
Today’s conditioning is a chipper involving lunges, double unders, and snatches. Your score is the time to complete all the work or the number of reps completed under the 10-minute time cap.
The lunges should be done at a moderate weight that allows you to complete the 30 reps in 1-2 sets each time. You may perform these as reverse ,forward, or walking lunges.
The double unders should take no longer about 1:30 each set. Adjust the number of reps or substitute single unders.
The dumbbell snatch should be at a moderate weight that allows you to complete the 50 reps in about 3 sets.
Jan 6, 2021
StrengthÂ
4 Sets not for time:
- 10 Kettlebell Push Press
- :10-20 L-sit hold
Notes
Today’s strength is four sets of kettlebell push press and L-sit holds. You may build across the 4 sets or stay at the same weight across.
Start with a proper kettlebell front rack for the push press. In the front rack, the handles should be below the chin and between the ears. Then with a controlled dip and powerful drive, drive and press the kettlebells to a full lockout overhead before returning to the front rack.
The l-sit hold may be performed hanging from a pull up bar or from a support position. If you cannot keep your legs parallel to the ground, bend one or both knees.
Conditioning
Complete as many rounds as possible in 14:00:
- 6 Power Cleans
- 8 Shoulder to Overhead
- 10 Toes to Bar
Notes
Today’s conditioning is 14-minutes of power cleans, shoulder to overhead, and toes to bar. Your score is the number of rounds and reps completed in the 14-minutes.
The power cleans should be done with a moderate weight. If you are using a barbell, quick singles or small touch and go sets would be appropriate. If you are using dumbbells or kettlebells, try to hang on to them for all 6 reps.
The shoulder to overhead should also be with a moderate weight. Aim to complete 8 reps in a row throughout the workout. A quick push jerk would be your best option.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups if needed.
Jan 5, 2021
Conditioning
Every 5:00 for 6 rounds:
- 400m Run (or 400m row)
- 20 Wall Balls
- 10 Bar Facing Burpees
4:00 time cap each round
Notes
Today’s conditioning is 6 rounds of running, wall balls, and burpees. Your score is the slowest of the 6 rounds. There is a 4-minute time cap on each round.
The runs should take around 2:15 or less to complete. Adjust the distance as necessary.
The wall balls should be done in 1 set throughout the workout. If you need to break them up, the wall ball is too heavy.
The burpees should take no longer than 1:00 to complete each round. Adjust the number of reps accordingly.
Jan 4, 2021
Strength
Deadlift @ 20X1
Notes
Today’s strength is deadlifts. You will perform 5 sets of 3 reps, all at the same weight across. 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. The goal is to tap the ground as softly as possible between reps.
Conditioning
Every 2:00 for 6 rounds:
- 5 Box Jumps
- 10 Russian Kettlebell Swings
- 5 Box Jumps
- 5-7 Calories
Notes
Today’s conditioning is 6 rounds of box jumps, kettlebell swings, and calories. You will complete one round at the top of every 2-minutes. Your score is the slowest time out of all 6 rounds.
The box jumps should be done to a height that you will remain safe throughout, even when your legs are tired. But because it is only 5 at a time, see if you can go slightly higher than you are used to, as long as you remain safe.
The kettlebell swings should be done in 1 set. Choose a challenging weight as you are only doing 10 at a time.
The calories should take around :20-30 to complete. Adjust the number accordingly.
Jan 3, 2021
Strength
Every minute on the minute for 10:00:
1 Snatch with :02 pause at position 2 and :01 pause in the bottom of the overhead squat
Notes
Today’s strength is snatches. You will perform one rep at the top of every minute for 10-minutes. Each rep will be performed with a :02 pause at position 2 and :01 pause in the bottom of the overhead squat.
You may either build throughout the 10-minutes or stay at the same weight across all 10 rounds.
Conditioning
6 Rounds for time:
- 10 Dumbbell Box Step Ups
- 10 Pull Ups
- 15-20 Calories
18-minute time cap
Notes
Today’s conditioning is 6 rounds of step ups, pull ups, and calories. Your score is the time to complete all 6 rounds or the number of rounds and reps completed under the 18-minute time cap.
The step ups should be done with a weight that allows you to complete the 10 reps without putting the weights down. You may hold the weights however you want. Adjust the height of the box and the weight as necessary.
The pull ups should be done in 1-2 quick sets. You may substitute jumping pull ups or ring rows if needed.
The calories should take no longer than 1:15 to complete each round. Adjust the number of reps accordingly. If you do not have a machine, you may substitute a 200m run.
