Feb 4, 2021
Strength
Back Squat @ 20X0
Notes
Today’s strength is back squats. You will perform 3 sets of 6 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 8, use about 5% more weight this week.
Conditioning
2 Sets
Complete as many reps as possible in 7:00:
- 4, 8, 12, 16… Wall Balls
- 35 Double Unders
Rest 3:00 between sets
Notes
Today’s conditioning is a ladder of wall balls with 35 double unders after each set. You will start with 4 wall balls and add 4 reps each round. Your score is the lower of the 2 set’s total reps.
The wall balls should be done with a weight that allows you to complete at least 16 reps unbroken when you are tired.
The double unders should take no longer than :30 to complete. Adjust the number of reps or substitute single unders.
Feb 3, 2021
Strength
Every minute on the minute for 10:00:
- Power Snatch (pos. 3) + Power Snatch (pos. 2)
- 3 Bar Facing Burpees
Notes
Today’s strength is power snatches. At the top of every minute you will perform 2 power snatches, the first from the ground and the second rep 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
5 Rounds for time:
- 10 Alternating Arm Hang Snatches
- 10 Alternating Arm Hang Clean and Jerks
- 10 Box Jumps
12:00 time cap
Notes
Today’s conditioning is 5 rounds of hang snatches, hang clean and jerks, and box jumps. Your score is the time to complete the 5 rounds or the number of rounds and reps completed under the 12 minute time cap.
The hang snatches and hang clean and jerks should be performed with the same dumbbell or kettlebell. Use a weight that allows you to complete the 10 reps of each exercise unbroken.
The box jumps should be at a height that allows you to remain safe and jump without hesitation throughout the workout.
Feb 2, 2021
Strength
2 Sets
Complete as many rounds as possible in 3:00:
- 2* Strict Press
- 2* Strict Pull Ups
Rest 1:00
Complete as many rounds as possible in 3:00:
- 2* Push Ups
- 2*/arm Dumbbell Rows
Rest 1:00
*Add 2 reps every round
Notes
Today’s strength endurance is 2 sets of two 3-minute intervals. You will rest 1-minute between each interval. All movements begin with 2 reps and every round you will add 2 reps to each movement.
The strict press should be with a light weight with which you can complete at least 10 reps unbroken. Keep in mind, your shoulders will be fatigued by this point, so stay on the lighter side.
The strict pull ups should remain unbroken through the set of 6. If you need to break before then, consider lowering the number of reps or substituting ring rows.
The push ups should remain unbroken through the round of 10. Elevate your hands if you think you will reach muscle failure too soon.
The dumbbell rows should be with a challenging weight, but one that allows you to complete at least 10 reps unbroken on each side. You may brace yourself on a bench or box, or brace with your elbow on your knee.
Conditioning
Complete as many rounds as possible in 10:00:
- 200m Run
- 20 Single Arm Overhead Lunges
Notes
Today’s conditioning is 10-minutes of running and lunges. Your score is the number of rounds and reps completed in 10-minutes.
The runs should take about 1 minute or less each round. Adjust the distance if needed.
The lunges should be performed as 10 reps with your left arm overhead, then 10 reps with your right arm overhead. Choose a weight that you can keep a good lockout with your working arm and a soft touch of the knee each rep. You should be able to complete the 10 reps on each side unbroken throughout the workout.
Feb 1, 2021
Strength
3 Rounds not for time:
- 6/leg Weighted Step Ups
- 6/leg Cossack Squat
- :30 Hollow Hold
Notes
Today’s strength is 3 rounds of step ups, cossack squats, and hollow holds. Take about :30-1:00 rest between each exercise.
The step ups may be weighted any way: barbell front rack, dumbbell farmer’s carry, goblet hold, etc. Choose a weight and box height that is challenging, but you can reach full extension of the working leg without any help from the non-working leg. Don’t alternate legs. Complete all reps on one side before moving to the other side.
The Cossack squats may be weighted or unweighted. Prioritize a long range of motion. Keep your knee tracking over your toes and your chest up tall. If you can reach a deep squat position comfortably, then consider adding weight. Don’t alternate legs. Complete all reps on one side before moving to the other side.
Prioritize keeping your lower back in contact with the ground throughout the hollow hold. You may tuck one or both legs in and bring your arms at your side as needed.
Conditioning
7 rounds for time of:
- Row 100-150 meters in as few pulls as possible
After each row, perform 1 front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.
Notes
Today’s workout is rowing and front squats. You will complete 7 rounds of 100-150 meters. Count the number of pulls it takes to reach 100-150 meters. You will then perform 1 front squat for each pull taken on the rower – e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round.
You may want to raise the damper setting on your rower. Slow your stroke rate down and push hard each stroke to minimize the number of pulls taken.
The front squats should be at a moderate weight. You may take at most 15 pulls on the rower, which means you’ll want to choose a weight that you can do 15 front squats in 1-2 sets.
Keep in mind that this workout is also for time. So you don’t want to rush and tire yourself out, resulting in you taking more pulls on the rower. But you also don’t want to waste time getting back to the rower. Try to stay at a smooth pace on your transitions between the rower and the squats.
