Jun 13, 2021
Strength
Overhead Squat @ 11X1
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 :01 negative, :01 pause in the bottom, and :01 pause between reps. The tempo is slightly faster than last week, so aim to use about 5# more this week.
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
Every 4:00 for 4 rounds:
- 15 Pull Ups
- 15 Wall Balls
- 15 Box Jump Overs
Notes
Today’s conditioning is 4 rounds of pull ups, wall balls, and box jump overs. You will begin a new round at the top of every 4:00. Your score is the sum total time from all 4 rounds.
The pull ups should be completed in 2-3 sets. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
The wall balls should be done unbroken throughout the workout. Choose a light enough ball to maintain sets of 15.
The box jump overs should be done to a height where you will remain safe and can keep a consistent pace. Keep in mind these come immediately after wall balls.
Jun 11, 2021
Conditioning
With a partner, complete
- 150 Double Unders (each and at the same time)
- 50 Power Cleans (opwaat)
- 50 Synchronized Sit Ups
- 50 Synchronized Burpees
- 50 Power Cleans (opwaat)
- 150 Double Unders (each and at the same time)
30:00 time cap
Notes
Today’s workout is a chipper to be completed with a partner. You will complete 150 double unders each, working at the same time, then 50 power cleans split between the two, then 50 synchronized sit ups, 50 synchronized burpees, 50 more power cleans, slit between the two of you, then 150 double unders each, and at the same time. Your score is the time to complete the reps or the number of reps completed under the 30-minute cap.
The double unders should take no longer than 2:30 to complete. Adjust the number of reps or substitute single unders.
The power cleans should be at a moderate weight that allows you and your partner to alternate quick singles.
The sit ups should be done at a continuous pace. Your shoulders must touch the ground at the same time and you must be at the top at the same time before beginning the next rep.
The burpees should take no longer than 5-minutes to complete. You must both show your chest and thighs on the ground at the same time and jump and clap at the same time.
Jun 10, 2021
Conditioning
Every 6:00 for 5 rounds:
- 3 Rope Climbs
- 200m Run
- 15-20 Calories
Notes
Today’s conditioning is 5 rounds of rope climbs, running, and calories. You will start a new round at the top of every 6:00. Your score is the slowest of the 5 rounds.
The rope climbs should take no longer than 1:30 to complete. You may adjust the number of reps if you cannot complete 3 reps in 1:30. You may also substitute a rope climb drill, hanging knee raises from the rope, ring rows, or pull ups if you cannot complete a rope climb.
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.
The run should take no longer than 1:00 to complete. Adjust the distance accordingly.
The calories should take no longer than 1:00 to complete. Adjust the number of calories accordingly.
Jun 9, 2021
Strength
Front Squat @ 22X1
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, :02 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
then, 42-30-18 reps of:
then
Notes
Today’s conditioning is a couplet of wall balls and toes to bar with a calorie buy in and buy out. Your score is the time to complete the prescribed work or the number of reps completed under the 18-minute cap.
The calories should take no longer than 4:00 on either end of the workout. Adjust the number of reps accordingly.
The wall balls should be done in no more than 2 sets on any of the rounds. Choose a ball light enough to maintain big sets on the wall ball.
The toes to bar should be completed in no more than 5 sets on the 42 and 30 and 3 sets on the 18s. Substitute knee raises or sit ups if you cannot maintain sets of toes to bar with quick breaks.
Jun 8, 2021
Strength
4 Sets
- 6 Bench Press @ 11X1
- 8 Dumbbell Rows / arm
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 8, 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
30-20-10 reps of:
- Dumbbell Snatch
- Burpee Box Jump Overs
14:00 time cap
Notes
Today’s conditioning is a simple couplet of dumbbell snatches and burpee box jump overs. Your score is the time it takes to complete the 60 reps of each or the number of reps completed under the 14-minute time cap.
The dumbbell snatches should be a moderate-heavy weight. Choose a weight that allows you to maintain sets of at least 10 throughout the workout. But the overall volume is low in this workout, so there is room to challenge yourself with the dumbbell.
The burpee box jump overs should be completed at a pace of at least 10/minute. Adjust the number of reps or box height if you cannot maintain that pace and stay safe on every box jump.
