Mar 14, 2021
Strength
Every :40 for 4 sets:
Rest 1:30
Every :40 for 4 sets:
Notes
Today’s strength is thrusters. We backed off our thruster progression last week, but are picking up again this week. You will perform 4 sets of 8 reps at the top of every :40, then rest 1:30 and repeat 4 sets of 8 reps at the top of every :40. Every rep will be performed with a 10X1 tempo.
This progression will continue until we see thrusters pop up in the Open. Aim to use the same weight that you used on 2021.03.05. If you were not here, choose a light weight that allows you to remain unbroken and on tempo for all 8 sets.
Conditioning
3 Rounds for time
- 21 Chest to Bar Pull Ups
- 18 Wall Balls
- 12 Power Cleans
15-minute time cap
Notes
Today’s conditioning is 3 rounds of pull ups, wall balls, and power cleans. Your score is the time to complete all 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The pull ups should be completed in no more than 4 sets each round. Substitute jumping pull ups or ring rows, if needed.
The wall balls should be done unbroken throughout the workout. Choose a ball light enough to maintain those bigger sets.
The power cleans should be at a moderate weight that allows you to complete the 12 reps in under 1:30 each round. If you are using a barbell, quick singles would work well. If you are using dumbbells or kettlebells, aim to complete the 12 reps in 1-2 sets.
Mar 12, 2021
Conditioning
With a partner, in 25:00 complete:
- 800m Run together
- 150 Wall Balls (opwaat)
- 100 Burpee Box Jump Overs (opwaat)
- Max Calories (opwaat)
Notes
Today’s workout is to be done with a partner. Both partners will begin by running 800m together. Then, with one person working at a time, complete 150 wall balls, switching partners as needed. Then, with one person working at a time, complete 100 burpee box jump overs, switching partners as needed. Finally, with whatever time is remaining, alternate back and forth to accumulate as many calories as possible. Your score is the number of calories accumulated.
The run should take no longer than 5-minutes to complete. Adjust the distance if necessary.
Choose a wall ball weight that allows you to complete sets of at least 15 reps unbroken for 5 sets.
The burpee box jump overs should be done at a pace of at least 12/minute. Adjust the number if you think 100 will take longer than 9 minutes.
The goal should be to have at least 4 minutes to accumulate calories. Make adjustments to the buy-in exercises to ensure at least 4 minutes on the machines.
Mar 11, 2021
Open Workout 21.1
Mar 10, 2021
Conditioning
Complete as many rounds as possible in 8:00:
- 6 Ring Rows
- 8 Push Ups
- 10 Air Squats
Rest 2:00
Complete as many rounds as possible in 8:00:
- 6 V-Ups
- 8 Jump Lunges
- 20 Double Unders
Rest 2:00
Complete as many rounds as possible in 8:00:
- 10-15 Calories
- 10 Russian Kettlebell Swings
Notes
Today’s workout is 3 sets of 8-minutes of work with 2 minutes of rest. Your score is the sum total rounds and reps from each of the intervals. The goal is to move continuously and smoothly throughout each of the 3 intervals.
The ring rows should be at an angle that might get challenging towards the end but allows you to complete 6 reps unbroken every time.
The push ups should be done in 1 set each round. Elevate your hands on a box if you think you will reach local muscular failure too early in the amrap.
Move smoothly and through a full range of motion for every rep of the air squats.
If you cannot maintain 6 continuous v-ups throughout the workout, substitute a tuck up.
Maintain a soft touch of the knee each rep of the jump lunges. If jumping is an issue, step up and back on the lunges.
The double unders should take no longer than :15. Adjust the number of reps or substitute single unders.
The calories should take no longer than 1-minute each round.
The kettlebell swings should be at a moderate weight that allows you to maintain unbroken sets throughout the workout.
Mar 9, 2021
Strength
Push Jerk
*Pause :01 in the receiving position each rep
Notes
Today’s strength is push jerks. You will complete 5 sets of 3 reps. Every set will be at the same weight across. Take 4-6 warm up sets to build to your working weight. Rest about 1-2 minutes between working sets.
Choose a weight that is challenging, but make sure you can maintain a :01 pause in the receiving position before standing up each rep. The first set should feel like a 7-8/10 difficulty.
Conditioning
Every 9:00 for 2 rounds:
- 400m Run
- 20 Toes to Bar
- 20 Burpees
- 400m Run
7:00 time cap each round.
Notes
Today’s conditioning is 2 rounds of running, toes to bar, and burpees. You will complete a new round every 9-minutes. Your score is the slower of the two rounds.
The runs should take no more than 2-minute to complete each round. Adjust the distance accordingly.
The toes to bar should be performed in 2-3 sets both rounds. Adjust the number of reps or substitute knee raises or sit ups.
The burpees should take no longer than 1:15 to complete. Adjust the number of reps if you don’t think that is a reasonable pace.
