Jun 7, 2021
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 24:00:
- 4 Wall Walks
- 20m Dumbbell Front Rack Walking Lunge
- 10 Pull Ups
3:00 time cap per partner per round
Notes
Today’s conditioning is a partner workout of wall walks, lunges, and pull ups. Partner 1 will begin by completing 4 wall walks, a 20m walking lunge, then 10 pull ups. Partner 1 will then rest while partner 2 completes the same. This will continue for 24-minutes. Every time a partner completes a round, that is 1 round toward your score. Your score is the total number of rounds and reps completed.
You will do your wall walks under the rig, then pick up your dumbbells and lunge 10m from the rig down towards the computer, then turn around and return 10m back to the rig for your pull ups. Your coach will have cones on the floor to mark 10m.
The wall walks should take no longer than 1-minute to complete. Adjust the number of reps or the target height if you cannot maintain that pace.
The walking lunge should be done without putting the dumbbells down. This will equal about 20 steps total. So choose a light-moderate weight that allows you to complete 20 steps unbroken, maintaining a soft touch of the knee on the ground each rep.
The pull ups should be done in 1-2 quick sets. Substitute jumping pull ups or ring rows as needed.
Jun 6, 2021
Strength
Overhead Squat @ 22X1
x 3 x 5 sets
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 :02 negative, :02 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
5 Rounds for time
- 200m Run
- 6 Clean and Jerks
- 200m Run
- 6 Burpees over the Bar
Rest 1:00 between rounds
19:00 time cap
Notes
Today’s conditioning is 5 rounds of running, clean and jerks, and burpees with 1-minute rest between rounds. Your score is the time to complete the 5 rounds plus the four 1-minute rest intervals between each round. When you finish your 5th round, look up at the clock and that is your score.
The runs should take no longer than 1-minute to complete. Adjust the distance if you cannot maintain an 8:00 mile pace.
Aim to use a light-moderate weight for the clean and jerks. If you were here for “Grettel” last week, use that weight today. You should perform quick singles or touch and go sets.
The burpees should be done at a quick pace. Lower the number of reps if you think they will take longer than :30 to complete.
Jun 4, 2021
Conditioning
With a partner, complete for time:
- 100 Wall Balls (opwaat)
- 150 Double Unders (together at the same time)
- 150 Burpees (opwaat)
- 400m Run together
- 100 Wall Balls (opwaat)
25:00 time cap
Notes
Today’s conditioning is a partner workout. You may break up the wall balls and burpees however you want. The double unders and the run will be done together. Your score is the time to complete all the work or the number of reps completed under the 25-minutes.
The wall balls should be done with a weight that allow you to repeat sets of 15-20. If you cannot maintain sets of 15, the ball is too heavy.
The double unders should take no longer than 2:00. Adjust the number of reps or substitute single unders.
The burpees should take no longer than 10-minutes to complete. Adjust the number of of reps if you and your partner cannot maintain at least 15 reps per minute.
The run should take no longer than 2:30. Adjust the distance accordingly.
Jun 3, 2021
Strength
Front Squat @ 24X1
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, :04 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.
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
4 Rounds for time
- 20-30 Calories
- 20 Toes to Bar
- 10 Thrusters
- 10 Overhead Lunge Steps
18-minute time cap
Notes
Today’s conditioning is 4 rounds of calories, toes to bar, thrusters, and lunges. Your score is the time it takes to complete 4 rounds or the number of rounds and reps completed under the 18-minute time cap.
The calories should take no longer than 2-minutes to complete. Adjust the number accordingly.
The toes to bar should be done in no more than 4 sets with quick breaks between each. You may substitute knee raises or sit ups.
The thrusters should be at a moderate weight but you should remember that the weight may be limited by your overhead lunge capacity. A good strategy would be to complete 9 thrusters, then take a break before completing 1 squat clean into your last thruster plus the overhead lunges unbroken.
Jun 2, 2021
Strength
4 Sets
- 8 Bench Press
- 8 Dumbbell Rows per 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, 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.
Use a heavy dumbbell that allows you to maintain a full range of motion every rep for the rows.
Conditioning
10 Rounds for time
- 1 Legless rope climb
- 4 Push Ups
- 6 Dumbbell Snatches
15-minute time cap
Notes
Today’s conditioning is 10 rounds of rope climbs, push ups, and dumbbell snatches. Your score is the time it takes to complete 10 rounds or the number of rounds and reps completed under the 15-minute cap.
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, or strict pull ups.
The push ups should be done quickly and unbroken. Perform them with your hands on a box if needed.
The dumbbell snatches should be heavy. Choose a weight that challenges you for sets of 6.
