Jun 18, 2021
Conditioning
Work in a team of 3.
In 27:00:
While one team member is working on calories, the other two will work through the following with one person working at a time:
- 100 Dumbbell Snatch
- 200 Double Unders
- 100 Dumbbell Thrusters
- 200 Double Unders
- 100 Single Arm Devil Press
- 200 Double Unders
Notes
Today’s workout is to be done in a team of 3. Your score is the number of calories accumulated in the 27-minutes.
You may rotate on and off the machine whenever you choose. One person must be working on the machine at all times.
You may rotate on the dumbbell/dumbbell under chipper whenever you choose. Once you have finished the chipper, all three teammates will alternate on the machine until the 27-minutes has expired.
The dumbbell should be a weight that you can complete sets of 10 on all the exercises.
Use a 2:1 substitution if you are performing single unders.
Jun 17, 2021
Strength
4 Sets
- 4 Bench Press @ 11X1
- 6/arm Dumbbell Rows
Notes
Today’s strength is bench press and dumbbell rows. You will alternate between the two exercises for 4 working sets, taking about 1-minute rest between each.
For the bench press, every rep will be performed with a :01 descent, :01 pause on the chest, and :01 pause between reps. Warm up to a weight that feels like a 7/10 difficulty and use that same weight for all 4 sets. This means you should finish your first set and feel like you could have completed a couple more reps at that weight. If you were here for last week’s sets of 6, aim to use about 5% more weight this week.
Use a heavy dumbbell that allows you to maintain a full range of motion every rep for the rows.
Conditioning
With a partner, alternate full rounds and complete as many rounds as possible in 20:00:
- 1 Rope Climb
- 8 Dumbbell Bench Press
- 9-12 Calorie Bike
Notes
Today’s conditioning is a partner workout with rope climbs, dumbbell bench, and calorie bike. Partner 1 will complete a full round of 1 rope climb, 8 bench press, and 9-12 calories, then rest while partner 2 completes the same. Continue this pattern for 20-minutes.
Stay safe on your rope climbs. If you do not feel comfortable with legless climbs, perform regular rope climbs. Here is a good video breaking down the technique and ways to practice that progression.
How do you know whether you will remain safe on the rope in the middle of a workout? Perform this test.
If you are not yet ready for rope climbs you may perform rope row climbs, ring rows, strict pull ups, hanging knee raises, or a drill to practice your foot-lock.
The dumbbell bench press should be at a moderate weight that allows you to maintain unbroken sets of 8 throughout the workout.
The calories should take no longer than :45 to complete. Adjust the number of calories accordingly.
No round should take longer than 2:00 per person.
Jun 16, 2021
Conditioning
2 Sets
At 0:00, complete:
- 12-15 Calories
- 75 Double Unders
- 9-12 Calories
- 75 Double Unders
- 6-9 Calories
- 75 Double Unders
At 8:00, complete:
- 12-15 Calories
- 15 Toes to Bar
- 9-12 Calories
- 15 Toes to Bar
- 6-9 Calories
- 15 Toes to Bar
6:00 time cap each interval
Notes
Today’s conditioning is 4 intervals. At “3, 2, 1, go…!” you will complete a couplet of calories and double unders. At the 8:00 mark, you will complete a couplet of calories and toes to bar. At the 16:00 mark, you will complete the first couplet again. Then at the 24:00 mark, you will couplet the second couplet again. Your score is the sum total time from all 4 intervals.
There is a 6:00 time cap on each interval.
The calories should be completed at a pace of at least 10/minute. If you cannot sustainably hold that pace, consider lowering the number of calories.
The double unders should never take longer than 1:00 to complete. Adjust the number of reps or substitute single unders.
The toes to bar should also never take longer than 1:00 to complete. Aim to complete the 15 reps in no more than 3 sets. Adjust the number of reps or substitute knee raises or sit ups.
Jun 15, 2021
Strength
Front Squat @ 21X1
Notes
Today’s strength is front squats. You will perform 5 sets of 3 reps using the same weight for all 5 sets. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :01 pause between reps. Don’t hover during the pause. Sit as low as you safely can into the bottom of the squat. The pause in the bottom is shorter this week, so aim to use a bit more weight for your sets.
Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. That means you should finish your first set and feel like you could have completed a few more reps. Use that weight for all 5 sets.
Conditioning
For time
- 200m Run
- 18 Goblet Squats
- 200m Run
- 15 Goblet Squats
- 200m Run
- 12 Goblet Squats
- 200m Run
- 9 Goblet Squats
- 200m Run
- 6 Goblet Squats
- 200m Run
- 3 Goblet Squats
12:00 time cap
Notes
Today’s conditioning is a simple couplet of running and goblet squats with a 12-minute time cap. Your score is the time to complete the work or the number of reps completed under the 12-minute cap.
The runs should take no longer than 1:15 each round. Adjust the distance accoringly.
The goblet squats should be at a moderate-heavy weight that allows you to complete all sets unbroken. But the sets of 18, 15, and 12 might get difficult the last few reps.
Jun 14, 2021
Conditioning
With a partner, alternate full rounds and complete 2 rounds each of (8min cap):
- 12-15 Calories
- 9 Clean and Jerks
Then move immediately into alternating full rounds and complete 2 rounds each of (8min cap):
- 12-15 Calories
- 12 Bar Facing Burpees
Then move immediately into alternating full rounds and complete 1 round each of (8min cap):
- 12-15 Calories
- 9 Clean and Jerks
- 12 Bar Facing Burpees
24min cap on entire workout
Notes
Today’s conditioning is to be done with a partner. Partner 1 will begin by completing 12-15 calories and 9 clean and jerks, then rest while partner 2 does the same. Both partners will then complete this for 1 more round each. Once partner 2 finishes their second round of calories and clean and jerks, partner 1 moves right into 12-15 calories and 12 burpees. The partners will alternate here until they have each done 2 rounds of calories and burpees. Partner 1 will then complete a round of calories, clean and jerks, and burpees. Then partner 2 will do the same and the workout is over. Your score is the time to complete all the work.
The calories should never take longer than 1-minute. Adjust the number of calories accordingly.
The clean and jerks should be at the weight you used for “Grettel”, our June benchmark workout. It is a light-moderate weight that allows you to complete quick singles or small touch-and-go sets.
The burpees should never take longer than 1-minute to complete. Adjust the number of reps accordingly.
