Mar 31, 2021
Strength
4 Sets
- 10-15 of Push Ups @ 20X1
- :30 Rest
- Max Strict Pull Ups
- Rest 1:30
Notes
Today’s strength is push ups and strict pull ups. You will complete 10-15 push ups at a tempo, rest :30, then complete as many strict pull ups as you can. You will rest 1:30 before completing the next set. Record the number of pull ups completed each round.
If you cannot complete at least 10 reps of the push ups on tempo, elevate your hands on a box. As long as you are maintaining a perfect tempo, aim for the higher end of the rep range.
You may substitute ring rows if you do not yet have strict pull ups. If you can only complete 1-4 strict pull ups, add 3 slow negatives after each set of strict pull ups. This extra time under tension will help you develop your strict pulling strength.
Conditioning
Complete as many rounds as possible in 3:00:
- 30-40 Calories
- 50 Double Unders
- 30 Push Press
- 50 Double Unders
Rest 2:00
Complete as many rounds as possible in 5:00:
- 30-40 Calories
- 50 Double Unders
- 30 Push Press
- 50 Double Unders
Rest 2:00
Complete as many rounds as possible in 7:00:
- 30-40 Calories
- 50 Double Unders
- 30 Push Press
- 50 Double Unders
Notes
Today’s conditioning is 3 intervals of calories, double unders, and push press. Each interval is slightly longer than the one before it. Your score is the sum total rounds and reps from each round.
The calories should take no longer than 2:30 to complete each round. Adjust the number accordingly.
The double unders should take no longer than :30 to complete each time you pick up the rope. This doesn’t allow you time for any trips. If you don’t think you can maintain unbroken sets of 50, adjust the number or substitute single unders.
The push press should be done with a light weight that allows you to compete the 30 reps in no more than 2 sets.
Mar 30, 2021
Strength
Every :40 for 10 rounds:
*Rounds 1,3,5,7,9 – right arm
*Rounds 2,4,6,8,10 – left arm
Notes
Today’s strength is kettlebell snatches. At the top of every :40, you will complete 6 reps. You will switch arms every round and complete 5 rounds on each arm.
If you are new to kettlebell snatches, take time to focus on the technique and rhythm of the movement. If you are comfortable with the movement, feel free to build in weight. Be sure to focus on maintaining a strong overhead support position and pause there for :01 each rep.
Conditioning
Every 3:00 for 5 rounds:
Notes
Today’s conditioning is 5 rounds of running and power snatches. You will complete a new round every 3-minutes. Your score is the slowest of the 5 rounds.
The runs should take no longer 1:30 to complete. Adjust the distance as needed.
The power snatches should be a moderate-heavy weight. If you are using a barbell, one rep every :05 or so would be a good pace. If you do not have a heavy weight available, increase the number of reps.
Mar 29, 2021
Strength
Back Rack Reverse Lunges @ 20X1
Notes
Today’s strength is back rack reverse lunges. You will complete 4 sets of 8 reps per leg. Do not alternate legs each rep. Complete all 8 reps on one side, then complete all 8 reps on the other side.
Every rep will be performed with a :02 descent, light tap of the knee on the ground, and :01 pause between reps. Choose a weight that feels challenging, but allows you maintain the tempo and a soft touch of the knee on the ground each rep.
Conditioning
Complete as many rounds as possible in 10:00:
- 8 Bar Facing Burpees
- 6 Overhead Squats
Notes
Today’s conditioning is 10 minutes of burpees and overhead squats. Your score is the number of rounds and reps completed in 10-minutes.
The burpees should take no longer than :45 to complete each round. Adjust the number of reps if you think they will take too much time.
The overhead squats should be a light-moderate weight. The goal is move continuously throughout the workout, so choose a weight that you can maintain unbroken sets and not hesitate to pick it up each round.
Mar 28, 2021
April 2021 Benchmark
10 Rounds
In 2:00
- Run 300m
- Max Strict Pull Ups
Rest 1:00
Notes
Our benchmark workout for April 2021 is 10 rounds of 2-minutes of work with 1-minute of rest. In 2-minutes you will run 300m, then with the time remaining, accumulate as many strict pull ups as possible. Your score is the sum total pull ups from all 10 rounds.
The runs should take no longer than 1:30 to complete each round. Adjust the distance if needed to ensure you have at least :30 to work on your pull ups.
You may substitute ring rows at a challenging body angle if you do not have strict pull ups.
We will be testing this workout at the beginning of the month, then retesting to mark our progress at the end of the month.
Mar 26, 2021
Conditioning
3 Sets
With a partner, complete as many reps as possible in 7:00:
- 60 Double Unders (each at the same time)
- 40 Power Cleans (one person working at a time)
- Max Burpees over the Bar (one person working at a time)
Rest 3:00 between sets
Notes
Today’s conditioning is 3 sets of double unders, power cleans, and burpees over the bar. At “3, 2, 1, go…!” both parters will complete 60 double unders each and at the same time. Then, switching as needed, both partners will accumulate 40 power cleans. Then, with whatever time remaining, both partners will switch as needed and accumulate as many burpees over the bar as possible.
The double unders should take no longer than :45 to complete. Adjust the number of reps or substitute single unders.
The power cleans should be at a moderate weight. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, aim to switch about every 5 reps.
Aim to keep the pace fast on the burpees. Alternate small sets with your partner.
