May 13, 2021
Strength
Every minute on the minute for 10:00:
- Power Snatch (position 1) + Power Snatch (position 2)
:01 pause in receiving each rep
Notes
Today’s strength is power snatches. You will perform 1 rep from position 1 then 1 rep at position 2, at the top of each minute for 10-minutes. You will pause for :01 when you receive the bar overhead each rep.
Focus on keeping the bar in your hip as you dip into position 1, then drive vertically. Next, focus on receiving the bar with a elbows locked out in a strong overhead support position.
Focus on keeping your weight centered in your feet as you lower down to position 2, then drive vertically through position 1 and extension.
Conditioning
For time
- 40-50 Calories
- 45 Burpees over the Bar
- 40 Overhead Squats
- 400m Run
12-minute time cap
Notes
Today’s conditioning is a chipper. Your score is the time to complete the four exercises or the number of reps completed under the 12-minute time cap.
The calories should take no longer than 3-minutes to complete. Adjust the number accordingly.
The burpees should also take no longer than 3-minutes to complete. Lower the number of reps if you can’t sustainably hold a pace of 15/minute.
The overhead squats should be done with a moderate weight that allows you to complete the 40 reps in no more than 4 sets.
The run should take no longer than 2:30 to complete. Adjust the distance accordingly.
May 12, 2021
Strength
5 Sets
- 4 Shoulder Press
- 8 Dumbbell Rows / arm
Notes
Today’s strength is press and dumbbell rows. You will alternate between the two exercises and complete 5 sets of each. You may take about 1-minute rest between each exercise.
Take 3-5 warm up sets to build to a weight on the press that feels like a 7/10 difficulty. This means when you finish your first set, you will feel like you could have completed a few more reps. You will use this weight for all 5 sets.
Use a heavy dumbbell that allows you to complete 8 reps with a full range of motion on each arm for the rows.
Conditioning
Complete as many rounds as possible in 15:00:
- 10 Toes to Bar
- 15 Push Ups
- 100m Farmer’s Carry
Notes
Today’s conditioning is 15-minutes of toes to bar, push ups, and farmer’s carries. Your score is the number of rounds and reps completed.
The toes to bar should be completed in 1-2 sets. Substitute knee raises or sit ups.
The push ups should be completed in 1-2 sets. Perform your push ups with your hands on a box if you think you will reach local muscle failure.
The farmer’s carries should be completed without putting down the dumbbells or kettlebells. 100m will take about 1-minute at the longest. Choose a moderate weight accordingly. The coach will block off the parking space right in front of the door. That is where the weights will live while you are inside working on the toes to bar and push ups. Do not leave any weights in the parking lot.
May 11, 2021
Conditioning
Every 8:00 for 3 rounds:
- 20 Kettlebell Swings
- 20 Box Jump step down
- 400m Run
Notes
Today’s conditioning is 3 rounds of swings, box jumps, and running. You will complete a new round at the top of every 8-minutes. Your score is the slowest of the 3 rounds.
The kettlebell swings should be a moderate-heavy weight. The goal should be to do 20 unbroken reps, but the overall volume is low, so challenge yourself a bit.
Choose a height for the box jumps that allows you to complete the 20 reps safely and without hesitation.
The runs should take no longer than 2:30 to complete. Adjust the distance as needed.
May 10, 2021
Strength
Back Squat tempo + regular
first rep is performed with :03 descent and :03 pause.
following reps have no tempo restriction.
Notes
Today’s strength is back squats. You will perform 5 sets of 3 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 two reps do not have a tempo restriction. If you were here for last week’s sets of 2, 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 second rep.
Conditioning
Every 2:00 for 4 rounds:
- 5-7 Calories
- 25 Wall Balls
Immediately into…
Every 2:00 for 4 rounds:
- 9-12 Calories
- 50 Double Unders
Notes
Today’s conditioning is 4 intervals of calories and wall balls immediately into 4 intervals of calories and double unders. Your score is the sum total time of each interval.
The 5-7 calories should take no longer than :25 to complete each round. During the last 4 intervals, the 9-12 calories should take no longer than :45 to complete. Adjust the number accordingly.
The wall balls should be completed unbroken each round. Choose a light weight that allows you to maintain big sets on minimal rest.
The double unders should be completed in under :40. Adjust the number or switch to single unders.
The intervals of calories and wall balls will be much more difficult than intervals of calories and double unders. See if you can recover a little bit during the last four intervals, once you are done with the wall balls.
May 9, 2021
Conditioning
For time:
into 5 rounds of:
- 5 Power Cleans
- 5 Shoulder to Overhead
into:
into 4 Rounds of:
- 4 Power Cleans
- 4 Shoulder to Overhead
into:
into 3 rounds of:
- 3 Power Cleans
- 3 Shoulder to Overhead
25-minute time cap
Notes
Today’s conditioning is a longer combination of calories and barbell cycling. Your score is the time to complete all reps or the number of reps completed under the 25-minute time cap.
The calories should be completed in no more than 3:30 for the 40-50, 2:30 for the 32-40, and 2:00 for the 24-30. Adjust the numbers if you cannot maintain those paces.
The barbell should be a moderate weight. Figure out which movement, the power cleans or the shoulder to overhead, is your limiter and adjust your weight based on your ability with that exercise. The goal should be to complete all of the shoulder to overhead unbroken. The power cleans should be quick singles. Follow those guidelines to choose a moderate weight.
