Mar 8, 2021
Strength
Deadlift @ 10X1
Notes
Today’s strength is deadlifts. You will perform 3 sets of 6 reps and take about 2-3 minutes rest between sets. Every rep will be performed with a :01 pause at lockout, :01 smooth lower, and no pause on the ground.
Take 4-6 warm up sets to build to your working weight. Your working weight should be a 7/10 difficulty. This means that you should finish your set and feel like you could have done at least 3 more reps at that tempo. If you were here last week, aim to use about 5% more weight than last week’s sets of 8.
Conditioning
5 Rounds for time:
- 15-20 Calories
- 10 Box Jump Overs (clear box)
- 20 Single Arm Hang Clean and Jerks
20-minute time cap
Notes
Today’s conditioning is 5 rounds for time of calories, box jump overs, and single arm hang clean and jerks. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 20 minute time cap.
The calories should take no longer than 1:30 each round. Adjust the number accordingly.
The box jump overs will be performed by jumping entirely over the box, not touching the top. Choose a height that will allow you to move smoothly and remain safe throughout the workout.
The single arm hang clean and jerks should be done with a light dumbbell that allows you to complete the 20 reps in 1-2 sets each time. You may switch arms whenever you want.
Mar 7, 2021
Strength
Every minute on the minute for 10:00:
- 1 Power Snatch + 1 Overhead Squat
Notes
Today’s strength is power snatch and overhead squat. You will complete 1 power snatch and 1 overhead squat at the top of every minute for 10-minutes. You may build throughout the 10-minutes or stay at the same weight across all rounds.
Focus on your footwork. When you receive the power snatch, your feet should be in your squat position. This means you should not have to adjust them before completing the 1 overhead squat.
Conditioning
At 0:00, 10-8-6-4-2 reps of:
- Thrusters
- Chest to Bar Pull Ups
At 10:00, 10-8-6-4-2 reps of:
- Power Snatch
- Burpees over the bar
7:00 time cap each workout
Notes
Today’s conditioning is a couplet of thrusters and pull ups followed by a couplet of power snatches and burpees. Your score is the sum total time from the two couplets.
The thrusters should be at a light-moderate weight that allows you to maintain unbroken sets throughout the workout. The volume is low, so you don’t have to go really light, but make sure you don’t hesitate before picking it up each set.
The pull ups should be done in 1-2 quick sets. Once you get to the set of 6, your goal should be to do the reps unbroken. Substitute jumping pull ups or ring rows if needed.
The power snatches should be quick singles or small touch and go sets. This is also a light-moderate weight.
The burpees should be done at a pace of 10/minute or faster. If you cannot maintain that pace, considering lowering the rep scheme.
Mar 5, 2021
Conditioning
With a partner, alternate full rounds and complete as many rounds as possible in 24:00:
- 6 Squat Cleans
- 9 Pull Ups
- 18-24 Calories
- 9 Pull Ups
- 6 Squat Cleans
Notes
Today’s conditioning starts with partner 1 completing 6 squat cleans, 9 pull ups, 18-24 calories, 9 pull ups, and 6 squat cleans. Then partner 1 will rest while partner 2 completes the same thing. Partners will alternate back and forth for 24-minutes. Every time one partner completes a round, that is 1. Your score is the number of rounds and reps completed in 24-minutes.
The squats cleans should be at a moderate weight that allows you to complete the 6 reps in about :30. If you are using a barbell, quick singles works well. If you are using dumbbells or kettlebells, try to complete the reps without a break.
The pull ups should be done in 1-2 quick sets. Substitute jumping pull ups or ring rows if needed.
The calories should take no longer than 1:30 to complete. Adjust the number accordingly. If you do not have a machine, substitute a 300m run.
Mar 4, 2021
Strength
Every :35 for 10 rounds
Notes
Today’s strength is thrusters. The focus here is maintaining a good rhythm. You will complete 7 reps at a 10X1 tempo at the top of every :35 for 10 rounds. This means every rep will be performed with a :01 descent on the squat and a :01 pause with the bar locked out overhead.
The sets of 7 will take about :21 to complete, which means you will have about :14 to rest before your next set. Choose a weight that allows you to complete all 10 sets with a perfect tempo. Aim to use the same weight as last week’s 10 sets of 5.
Conditioning
Every 2:30 for 7 rounds:
- 7-10 Calories
- 8 Box Jump Overs
- 6 Dumbbell Snatch
Notes
Today’s workout is calories, box jump overs, and dumbbell snatches. These are fast intervals. Your score is the slowest of the 7 rounds.
The calories should take no longer than :30 each round. Adjust the number accordingly.
The box jump overs should be done at a height that allows you to remain safe, but will not hesitate between jumps throughout the workout.
The dumbbell snatches should be heavy. The volume is very low, so challenge yourself here.
Mar 3, 2021
Conditioning
Complete as many reps as possible in 7:00:
- 12-15 Calories
- 10 Push Ups
Rest 3:00
Complete as many reps as possible in 7:00:
- 50 Double Unders
- 10 Toes to Bar
Rest 3:00
Complete as many reps as possible in 7:00:
Notes
Today’s conditioning is three rounds 7-minutes of work with 3-minute of rest. Your score is the number of rounds and reps completed each round.
The calories should take no longer than 1-minute to complete each round. Adjust the number accordingly.
The push ups should be done in 1 quick set. Elevate your hands on a box if you think you will reach muscle failure too soon.
The double unders should take no longer than :40 to complete each round. Adjust the number or substitute single unders.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups if needed.
The runs should take about 1-minute to complete each round. Adjust the distance if needed.
If you are not confident inverting in the wall walk, walk up as high as you feel comfortable, pause for a moment, then safely lower back down.
