May 25, 2021
Conditioning
Every 10:00 for 3 rounds:
- 400m Run
- 30 Dumbbell Alternating Hang Snatch
- 200m Run
- 30 Dumbbell Alternating Hang Clean and Jerks
- 25-30 Calories
8:00 time cap each round
Notes
Today’s conditioning is 3 rounds of running, hang snatch, hang clean and jerks, and calories. You will start a new round every 10-minutes and there is an 8-minute time cap on each round. Your score is the slowest of the 3 rounds.
The 400m run should take no longer than 2:30 and the 200m run should take no longer than about 1:15. Adjust the distance if those are not sustainable paces for you.
The dumbbell should be a light-moderate weight that allows you to complete the 30 reps of snatches and clean and jerks in no more than 2 sets.
The calories should take no longer than 2:00 to complete. Adjust the number of calories if that is not a sustainable pace.
May 24, 2021
Strength
Shoulder Press for load:
Notes
Today’s strength is shoulder press. You will build to a heavy single, taking as many sets as you need to find your max. After you find your max, you will take 15% off the and do 2 sets of 3 reps.
Make sure you keep your legs locked, glutes tight, and avoid arching your lower back as you press.
Conditioning
Every 2:00 for 8 rounds:
- 5 Burpees over Dumbbells
- 10 Dumbbell Push Press
- 5 Burpees over Dumbbells
- 10 Toes to Bar
1:30 time cap on each round
Notes
Today’s conditioning is 8 rounds of burpees, push press, and toes to bar. You will begin a new round every 2:00. Keep track of the time it takes to complete each round. Your score is the sum total time of all 8 rounds.
The burpees should be done quickly. Don’t let any set of 5 take longer than :20. Lower the number of reps if you cannot maintain that pace.
The push press should be at a light-moderate weight that allows you to complete 10 reps unbroken throughout the workout.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups as needed.
May 23, 2021
Strength
Back Squat tempo + regular
first rep is :03 down, :03 pause
following reps have no tempo restriction
Notes
Today’s strength is back squats. You will perform 5 sets of 5 reps at the same weight for all 5 sets. The first rep is performed with a :03 descent and :03 pause in the bottom. The next four reps do not have a tempo restriction. If you were here for last week’s sets of 4, aim to use the same weight.
During the first rep, focus on a consistent descent and sitting as deep as you safely can during the pause. Then, hit the same depth on the next four reps.
Conditioning
May 2021 Benchmark!
5 Rounds for time:
- 25 Wall Balls
- 50 Double Unders
10-minute time cap
Notes
Our May 2021 benchmark workout is 5 rounds of wall balls and double unders. Your score is the time to complete all 5 rounds or the number of rounds and reps completed under the 10-minute time cap.
The wall balls should be done with a light weight that allows you to complete the 25 reps in 1-2 sets each round. With a 10-minute time cap, you don’t have time to break more than once.
The double unders should be completed in 1-2 sets as well and not take longer than :40. Substitute 60 single unders if you do not have double unders.
Compare to 2021.05.03.
May 21, 2021
Conditioning
With a partner, alternate full rounds and complete 3 rounds each:
- 400m Run
- 40 Jump Lunges
- 15 Dumbbell Hang Clean and Jerks
30-minute time cap
Notes
Today’s conditioning is completed with a partner. Partner 1 will begin by running 400m, completing 40 jump lunges, then 15 dumbbell hang clean and jerks. Then partner 1 will rest while partner 2 completes the same. This pattern continues until both partners have completed 3 rounds or you have reached the 30-minute time cap.
These are faster paced rounds. Do not let any round take longer than 5-minutes, or else the second partner won’t get to finish the workout.
The runs should take no longer than 2:30 to complete. Adjust the distance if you cannot run 400m at a hard but repeatable pace in 2:30 or faster.
The jumping lunges should be completed continuously. If 40 reps is too big of a set to complete without stopping, lower the target number. Don’t let these take longer than 1:00.
The dumbbell hang clean and jerks should be a moderate weight that allows you to complete the 15 reps unbroken. But the last 5 reps or so will be challenging.
May 20, 2021
Conditioning
Every 10:00 for 3 rounds:
- 25-35 Calories
- 20 Burpee Box Jump Overs
- 10 Squat Cleans
Notes
Today’s conditioning is 3 rounds of calories, burpee box jump overs, and cleans. You will start a new round at the top of every 10-minutes. Your score is the sum total time of all 3 rounds.
The calories should take no longer than 2:30 to complete. Lower the target number if you cannot maintain that pace.
The burpee box jump overs should take no longer than 2:00 to complete. Lower the box and/or the number of reps if you cannot maintain a pace of 10/minute.
The cleans should be at a heavy weight. Singles at a pace of 1 rep every :05 would be a good pace to try to maintain.
