Apr 25, 2021
Conditioning
5 Rounds
- 20-25 Calories
- 15 Toes to Bar
- 15 Bar Facing Burpees
- 10 Thrusters
Rest 2:00 after each round
5:00 time cap each round
Notes
Today’s conditioning is 5 rounds of calories, toes to bar, burpees, and thrusters with 2-minutes rest between rounds. Your score is the slowest of the 5 rounds.
The calories should take no longer than 1:30 to complete. You get two minutes rest after each round, so you can push the pace a bit more than if it were 5 rounds for time. But it should not be a sprint. If you do not have a machine, substitute a 300m run.
The toes to bar should be done in 1-2 sets. Don’t spend more than :45 here. Substitute knee raises or sit ups.
The bar facing burpees should take no longer than 1:30 to complete. Adjust the number if needed.
The thrusters should be at a light-moderate weight that you can move smoothly for five unbroken sets of 10.
Compare to 2021.01.25
Apr 23, 2021
Conditioning
With a partner, complete for time:
- 100 Alternating Single Arm Devil Press
- 400m Run together
- 100 Single Arm Overhead Lunge steps
- 400m Run together
- 100 Burpees over the dumbbell
- 400m Run together
30:00 time cap
Notes
Today’s conditioning is a chipper. With your partner, you will split 100 devil press, switching whenever you choose. Then you will run 400m together. Next, you will split 100 lunges, switching whenever you choose. Then you will run 400m again. Finally, you will split 100 burpees and then finish with a 400m run together.
The runs should take no longer than 2:30. Adjust the distance accordingly.
The devil press should be performed with a weight that allows you to do sets of 10 at a steady pace. It should be light-moderate.
The lunges may be performed walking, reverse, or forward and the dumbbell may be held overhead with whichever arm you choose. Use the same light–moderate weight that you used for your devil press.
Aim for small quick sets on the burpees, switching often so that you can keep up a fast pace.
Apr 22, 2021
Strength
Every minute on the minute for 10:00:
Notes
Today’s strength is a clean plus a front squat. You will complete 1 clean and 1 front squat at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or stay at the same weight across the 10 minutes.
Focus on staying balanced and smoothly hitting your positions during the pull of the clean. Pass through a full squat and stand, then perform the front squat, hitting the same depth you just reached during the clean.
Conditioning
6 Rounds for time:
- 15 Wall Balls
- 10 Toes to Bar
- 5 Box Jump step down
12min time cap
Notes
Today’s conditioning is 6 rounds of wall balls, toes to bar, and box jumps. Your score is the time to complete the 6 rounds or the number of rounds and reps completed under the 12-minute time cap.
The wall balls should be completed in 1 unbroken set of 15 every round. Adjust the weight accordingly.
The toes to bar should be completed in 1-2 sets across every round. Substitute knee raises or sit ups if needed.
The box jumps overall volume is low, so as long as you remain safe, aim to use a slightly higher box than you typically use.
Apr 21, 2021
Conditioning
Complete as many reps as possible in 4:00:
- 4 Strict Pull Ups
- 2* Push Ups
*Add 2 push ups every round
Rest 4:00
- Go back down the ladder starting from where ever you finished the 4-minute amrap.
Notes
Today’s bodyweight push/pull endurance is two parts. You will start by completing as many reps of strict pull ups and push ups as possible in 4-minutes. You will start with 4 strict pull ups, then 2 push ups, then 4 strict pull ups, then 4 push ups, 4 pull ups, 6 push ups, and so on adding 2 reps to the push ups each round. You will then rest 4-minutes and go back down the ladder starting from where ever you finished in the 4-minute amrap.
The pull ups should remain unbroken. You may adjust the number of reps to a number you can maintain unbroken or substitute ring rows.
The push ups should remain unbroken through the round of 10 reps. Perform you push ups with your hands on a box if needed.
Conditioning
Complete as many reps as possible in 10:00:
- 6 Dumbbell Hang Power Cleans
- 8 Jump Lunges
- 36 Double Unders
Notes
Today’s conditioning is 10 minutes of hang power cleans, jump lunges, and double unders. Your score is the number of rounds and reps completed in 10-minutes.
The dumbbell hang power cleans should be at a light-moderate weight that allows you to complete 6 quick reps throughout the workout.
The jump lunges should be continuous. If you have to pause between reps, lower the number or substitute step up and back lunges.
The double unders should take no longer than :20 to complete. Adjust the number or perform single unders as a substitute.
Apr 20, 2021
Conditioning
In front of a clock for 22:00
33-27-21-15-9 reps of
- Kettlebell Swings
- Burpees
then, with the time remaining:
- complete as many calories as possible
Notes
Today’s conditioning is 22-minutes of kettlebell swings, burpees, and calories. You will begin with a couplet of kettlebell swings and burpees. When you finish the 105 swings and 105 burpees, you will use the remaining time to accumulate calories. Your score is the number of calories completed.
The kettlebell should be light. Aim to complete the round of 33 and 27 in no more than 2 sets. The sets 21,15, and 9 should be completed unbroken.
If you cannot maintain a pace of at least 10 burpees per minute, adjust the rep scheme to 27-21-15-9-3.
If you do not have a machine, run for distance with the time remaining.
