Jun 30, 2021
We are excited to announce that we will be repainting the interior of the gym.
This will take place July 1-6. Since the gym will be inaccessible during that time,
we will be holding workouts at Washington Park, at the upper level across from Shenandoah Joe.The park schedule will be as follows:
- Thursday 7/1 & Friday 7/2
- Saturday 7/3
- Sunday 7/4
- Monday 7/5
- Tuesday 7/6
- Wednesday 7/7
- Return to normal in-gym schedule
Strength
Every 2 minutes for 4 sets:
- 10 Dual Kettlebell Swings
Notes
The goal is to get comfortable with two kettlebells. Focus on a neutral spine and quality start/stop technique. Add load as comfort and movement quality allows.
Stay at the same load or build, your choice.
Conditioning
3 Rounds, not for time:
- 30 Kettlebell Swings
- 20 Burpees
- Walk 200m
Notes
The goal with the Kettlebell swings is to challenge yourself to either do larger sets than normal, or to go unbroken, *while maintaining excellent technique*.
If you are comfortable, go overhead (American swings).
The burpees should be the fastest possible or as close to a sprint as possible without slowing down across the 20 reps.
Walk as slow as you need to on the 200m to bring you heart rate down before you next set so you can match a similar effort level each round.
Jun 29, 2021
**Schedule Note**
We are excited to announce that we will be repainting the interior of the gym.
This will take place July 1-6. Since the gym will be inaccessible during that time,
we will be holding workouts at Washington Park, at the upper level across from Shenandoah Joe.The park schedule will be as follows:
- Thursday 7/1 & Friday 7/2
- Saturday 7/3
- Sunday 7/4
- Monday 7/5
- Tuesday 7/6
- Wednesday 7/7
- Return to normal in-gym schedule
Strength
Front Squat @ 21X1
- Build to a single at RPE 9/10
- Drop 15% and do 2 sets of 1 rep.
Notes
Today’s strength is front squats. Each rep will be performed with a :02 negative, :01 pause in the bottom. You will take as many sets as needed to build to a single at an RPE 9/10. This should be a very challenging weight, but no failed reps here. After you have reached that weight, take 15% off the bar and do 2 more sets of 1 rep.
Focus on sitting as deep as safely possible during the :01 pause, then stand with no extra bounce out of the bottom.
Conditioning
Every 6:00 for 3 rounds:
- 25 Wall Balls
- 75 Double Unders
- 5 Squat Cleans
Notes
Today’s conditioning is 3 rounds of wall balls, double unders, and squat cleans. You will complete a new round at the top of every 6:00. Your score is the sum total time from all 3 rounds.
The wall balls should be at a light weight that allows you to complete the 25 reps unbroken all 3 rounds.
The double unders should take no longer than 1:00 to complete. Adjust the number of reps or substitute single unders.
The squat cleans should be a moderate-heavy weight. You should aim to complete one rep every :06.
Jun 28, 2021
Strength
Bench Press @ 11X1
- Build to a heavy set of 5
- Drop 15% and do two sets of 5
Notes
Today’s strength is bench press. We are continuing our bench press cycle for another month. Every rep today will be performed with a :01 descent, :01 pause on the chest, and :01 pause at lockout between reps.
You will begin by taking as many sets as needed to build up to a heavy set of 5. This should be a challenging weight, but no failed reps today. After you find your heavy set of 5, take 15% off the bar and do two more sets of 5.
Conditioning
For time:
- 20 Dumbbell Snatch
- 20 Toes to Bar
- 30-40 Calories
- 20 Toes to Bar
- 20 Dumbbell Snatch
10:00 time cap
Notes
Today’s conditioning is a chipper. Your score is the time to complete the prescribed reps or the number of reps completed under the 10-minute time cap.
The dumbbell snatches should be at a moderate-heavy weight that allows you to complete the 20 reps in about 2 sets each round.
The toes to bar should be completed in 2-3 sets each time. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 3:00 to complete. Adjust the number accordingly.
Jun 27, 2021
Strength
Overhead Squat @ 11X1
- Build to a single
- Take 15% off the bar and do two more sets of 1.
Notes
Today’s strength is overhead squats. Each rep will be performed with a :01 negative, :01 pause in the bottom. You will take as many sets as needed to build to a single at an RPE 9/10. This should be a very challenging weight, but no failed reps here. After you have reached that weight, take 15% off the bar and do 2 more sets of 1 rep.
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”
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.
Compare to 2021.06.01
Jun 25, 2021
Conditioning
Working in a team of 3 complete 5 rounds for time:
- 400m Run together
- 50 Wall Balls
- 30 Power Snatches
30:00 time cap
Notes
Today’s conditioning is 5 rounds of running, wall balls, and power snatches. Your score is the time to complete the 5 rounds or the number of rounds and reps completed under the 30-minute time cap.
You will begin by completing a 400m run together. When all 3 teammates return from the run, you may begin working on the wall balls and the power snatches. You may work on the wall balls and the power snatches simultaneously and switch whenever you choose. This means that two people will always be working and one person resting.
The runs should not take longer than 2:30. Adjust the distance accordingly.
The wall balls should be done with a weight that allows you to complete at least 15 reps unbroken.
The power snatches can be at a moderate weight. Quick singles or small touch and go sets would be a good strategy.
