Feb 10, 2021
Strength
Back Squat @ 20X0
Notes
Today’s strength is back squats. You will perform 4 sets of 4 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 6, use about 5% more weight this week.
Conditioning
Complete as many rounds as possible in 20:00:
- 30 Wall Balls
- 20 Box Jump Overs
- 10 Dumbbell Snatch
Rest 2:00 after each round.
Notes
Today’s conditioning is 20 minutes of wall balls, box jump overs, and dumbbell snatch. You will complete a round and then rest 2-minutes before beginning the next round. Your score is the number of rounds and reps completed in 20 minutes.
The wall balls should be done with a weight that allows you to finish the 30 reps in 1-2 sets each round.
The box jump overs should be done with a height that allows you to remain safe and jump without hesitation between reps. You do not have to stand up on top of the box before coming down on the other side. Aim to get the 20 reps done in under 1-minute. Adjust the number of reps or height in order to maintain that pace.
The dumbbell snatch should be at a moderate-heavy weight. The overall volume of snatches will be low, so you can challenge yourself a little here. But aim to get the 10 reps done in under :45.
Feb 9, 2021
Strength
4 Rounds not for time
- 10/arm Alternating Arm Bench Press (hold nonworking side at lockout)
- 10/arm Dumbbell Row
- :30 Side Plank per side
Notes
Today’s strength is four rounds of dumbbell bench, dumbbell rows, and side planks. You will alternate between the movements for four rounds, taking about :30-1:00 rest between exercises.
The alternating arm dumbbell bench press is performed by alternating arms each rep. One arm will hold the a dumbbell at the top with a strong lockout while the other performs the bench press rep. Then the arm that just did the rep holds the top while the other arm performs the rep. Choose a challenging weight that still allows you to maintain a strong lockout throughout.
The dumbbell rows should be done with a heavy weight that allows you to maintain control and a full range of motion each rep.
The side planks may be done from your elbow or supported on your hand. Keep your legs, butt, and belly tight throughout the hold.
Conditioning
3 Sets
Complete as many rounds as possible In 4:00:
- 20-30 Calories
- 10 Burpee Box Jump Overs
- 10 Push Press
Rest 1:00
Notes
Today’s conditioning is 3 sets of 4-minutes of work with 1-minute of rest between efforts. Your score is the lowest number of rounds and reps completed out of the 3 sets.
The calories should take no longer than 2-minutes to complete each time. Adjust the number accordingly. If you do not have a machine, substitute a 400m run.
The burpee box jump overs should take longer than 1-minute to complete. Choose a box height that allows you to remain safe on the jump no matter how tired you are and adjust the number of reps if needed.
The push press should be a moderate weight. You will most likely only perform 2 sets of push press per interval at the most, so don’t use too light of weight. But you should still be able to perform 10 reps in a row every time.
Feb 8, 2021
Strength
4 Rounds not for time
- 10/leg Split Squat
- 10 Romanian Deadlifts
- :30 Hollow Hold
Notes
Today’s strength is four rounds of split squats, Romanian deadlifts, and hollow holds. You will rest :30-1:00 between each exercise.
The split squats may be weighted however you choose. Ensure you maintain a soft touch of the knee each rep. Perform all 10 reps on one side before switching sides.
The Romanian deadlift is performed by starting from standing. You will have a slight bend in the knee, then hinge at the hips as far as your hamstrings allow. Maintain balance in your feet throughout the rep. Don’t shift too far back into your heels.
The priority on the hollow hold is maintaining the lower back down on the ground throughout the hold. Tuck one or both legs, or bring your arms by your sides, as needed.
Conditioning
5 Rounds
In 1:00:
- 16 Jump Lunges
- Max Calories
Rest :30
In 1:00:
- 16 Kettlebell Swings
- Max Calories
Rest :30
Notes
Today’s conditioning is 5 rounds of 2 different 1-minute intervals with :30 rest between each. Your score is the sum total of all 10 rounds of calories. Keep track of the number you complete each round.
The jump lunges should be completed continuously and you should maintain a soft touch of the knee each rep. If you cannot, you may substitute step up and back lunges.
The kettlebell swings should be a light-moderate weight that allows you to complete the 16 reps unbroken every round.
The rest between rounds is not very much, so your pace on the machines should be a moderate-hard effort so that you can stay consistent. Don’t start out too fast.
Feb 7, 2021
Conditioning
At 0:00:
- 200m Run
- 15 Single Arm Devil Press
- 200m Run
- 12 Single Arm Devil Press
- 200m Run
- 9 Single Arm Devil Press
- 200m Run
At 10:00:
- 15-20 Calories
- 15 Pull Ups
- 15-20 Calories
- 12 Pull Ups
- 15-20 Calories
- 9 Pull Ups
- 15-20 Calories
At 20:00:
- 200m Run
- 15 Single Arm Devil Press
- 200m Run
- 12 Single Arm Devil Press
- 200m Run
- 9 Single Arm Devil Press
- 200m Run
8:00 time cap each interval
Notes
Today’s workout is 3 intervals of running and devil press or calories and pull ups. You will complete one interval at the top of every 10-minutes. Your score is the sum total time from each interval.
The runs should take no longer than 1-minute each. Adjust the distance accordingly.
Use a weight on the devil press that allows you to maintain a pace of at least 12 reps per minute. If you cannot maintain that pace, lower the number of reps to 12-9-6.
The calories should be completed in no longer than 1-minute each. Adjust the number of calories accordingly. If you do not have access to a machine, substitute another run.
The pull ups may be any style. Try to complete the set of 15 in no more than 2 sets, the set of 12 in no more than 2 sets, and the set of 9 in 1 set. You may substitute ring rows or jumping pull ups.
Feb 5, 2021
Conditioning
With a partner, one person working at a time, complete as many rounds as possible in 28:00:
- 30 burpees
- 30 ring rows
- 30 kettlebell swings
*every 4:00: run 200m together
Notes
Today’s conditioning is 28 minutes of burpees, ring rows, kettlebell swings, and running. You will begin by running 200m together. Then begin working through the 30 reps of burpees, then 30 reps of ring rows, and 30 reps of kettlebell swings, with one person working at a time and switching who works whenever you want. Then at the 4-minute mark, run 200m again. When you return from the run, pick up where you left off. Continue this pattern, running 200m at each 4-minute interval for 28 minutes. Your score is the number of rounds and reps completed.
The runs should take about 1-minute to complete. Adjust the distance accordingly.
Come up with a rep scheme between you and your partner that allows you to maintain a pace of at least 15 reps per minute on the burpees. If you can maintain a faster pace, switch less often. If not, switch every few burpees.
The ring rows should be at a challenging angle, where you can do about 8-10 reps at a time.
The kettlebell swings should be done with a weight that allows you to complete at least 15 reps unbroken.
