May 31, 2021
Strength
Overhead Squat @ 33X1
Notes
Today’s strength is overhead squats. You will perform 5 sets of 3 reps with the same weight across each set. Each rep will be performed with a :03 negative, :03 pause in the bottom, and :01 pause between reps.
Perform a push jerk from the back rack to get the barbell overhead. If you are very mobile, you can use a narrower grip. Otherwise, you will use your snatch grip.
If you have mobility restrictions that don’t allow you to complete an overhead squat, you can work on limited range of motion squats or perform an overhead lunge.
Conditioning
“Grettel” (June 2021 Benchmark)
10 rounds for time of:
- 3 clean and jerks
- 3 burpees over the bar
Notes
Today’s conditioning is our benchmark workout for June 2021. Your score is the time it takes to complete the 10 rounds. This should be a fast workout.
The clean and jerks should be at a light-moderate weight. The goal should be either touch-and-go sets or very quick singles. Don’t try to move fast here; instead move smoothly. This will keep you safer and allow you to maintain good positions.
Try to push the pace on the burpees. The key is to practice your footwork for jumping in and out of the burpee, as well as jumping over the bar. Then keep your footwork consistent throughout the workout.
May 30, 2021
*Scheduling Note*
We will be celebrating Memorial Day by doing a Hero WOD.
Date: Monday, May 31
Time: Heats at 0900 & 1000, with more potentially being added as these fill up.
All other classes will be cancelled.
“TIFF”
On a 25-minute clock,
Then perform as many rounds as possible of:
- 11 chest-to-bar pull-ups
- 7 hang squat cleans, 155/105 lb.
- 7 push presses, 155/105 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
Notes
This workout may be done individually or with a partner. If you are performing with a partner, complete the run together, then alternate whenever you like on the pull ups, cleans, and push press.
Any style pull up is acceptable. Adjust the chest to bar to regular pull ups, jumping pull ups, or ring rows if needed.
Choose a weight on the barbell that allows you to complete 7 hang squat cleans in a row, as well as 7 push press in a row.
May 28, 2021
Conditioning
With a partner, for time complete:
1 round:
- 800m Run together
- 30 Pull Ups
- 60 Wall Balls
2 rounds:
- 400m Run together
- 20 Pull Ups
- 40 Wall Balls
3 Rounds:
- 200m Run
- 10 Pull Ups
- 20 Wall Balls
30:00 time cap
Notes
Today’s conditioning is running, pull ups, and wall balls. You will perform all the runs together with your partner, then break up the pull ups and wall balls however you like. Your score is the time to complete all the prescribed work or the number of reps completed under the 30-minute cap.
The runs should take no longer than 5:00 for 800m, 2:30 for 400m, and 1:15 for 200m. Adjust the distance accordingly.
You may substitute jumping pull ups or ring rows if you cannot maintain at least sets of 5 on the pull ups.
Try to maintain at least sets of 15 on the 60 wall balls, 10 on the 40 wall balls, and 10 on the 20 wall balls.
May 27, 2021
Conditioning
2 Sets
Complete as many rounds as possible in 5:00:
- 10 Box Jumps
- 5 Power Cleans
Rest 2:00
Complete as many rounds as possible in 5:00:
Rest 2:00
Notes
Today’s conditioning is four 5-minute intervals with 2-minutes rest between each interval. During the first 5-minutes, you will complete as many rounds of box jumps and power cleans as possible. After the 2-minute rest, you will complete as many rounds of toes to bar and running as possible. You will then repeat one more time through. Your score is the sum total rounds and reps from all four intervals.
The box jumps should be at a height that allows you to stay steady and safe throughout the workout.
The power cleans should be a moderately-heavy weight. If you are using a barbell, go with singles. Try to keep to a pace of 1 rep at least every :05.
The toes to bar should be 2-3 quick sets. Adjust the number of reps or substitute knee raises or sit ups.
The runs should take no longer than 1:00 each round. Adjust the distance if needed.
May 26, 2021
Strength
Every minute on the minute for 10-minutes:
Notes
Today’s strength is power snatches. Throughout the month, we have progressed from position 1 towards the ground. Today, we will be completing 1 power snatch from the ground at the top of every minute for 10 minutes. You may build or stay at the same weight each round.
Focus on a smooth pull, hitting the positions we’ve drilled throughout the month. Then pause for :01 when you receive the bar overhead before standing up.
Conditioning
In 2:00:
- 4 Wall Walks
- 7-10 Calories
- Max rep thrusters
Rest 1:00
Continue until you have completed 50 thrusters or 5 rounds have been completed.
Notes
Today’s conditioning is wall walks, calories, and thrusters. You will have a 2-minute window in which to complete 4 wall walks, 7-10 calories, and as many thrusters as you can in the remaining time. You will then rest for 1 minute and repeat the process until you have completed 50 thrusters or 5 rounds have been completed. Your score is the total time (including the rest) to complete the 50 thrusters. This means the coach will set a clock to simply count up to 14:00.
The wall walks should be completed in under :40 each round. You may adjust the number of reps or lower the target height if you cannot maintain that pace.
The calories should take no longer than :40 to complete. Adjust the number accordingly. Don’t waste time on transitions. If you are using a rower, you’ll have to be quick getting in and out of the machine.
The thrusters should be at a moderate weight. You should be able to maintain sets of 10, but more than 15 reps in a row would be difficult.
