Jul 30, 2021
Conditioning
With a partner, complete 5 rounds for time:
- 300m Run (together)
- 20 Dumbbell Hang Power Cleans (opwaat)
- 30-40 Calories (opwaat)
- 20 Pull Ups (opwaat)
30:00 time cap
Notes
Today’s conditioning is a partner workout. You will begin by running 300m together, then 20 dumbbell hang power cleans split however, 30-40 calories split however, and 20 pull ups split however. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute time cap. It is an aggressive time cap. Your transitions will have to be smooth.
The runs should take no longer than 2-minutes at any point in the workout. Adjust the distance accordingly.
The dumbbell hang power cleans should be a moderate weight that allows you to complete unbroken sets of 10.
The calories should take no longer than 2-minutes at any point in the workout. Adjust the number of calories as needed.
The pull ups should not take longer than 1-minute to complete the 20 between the two of you. Substitute jumping pull ups, banded pull ups, or ring rows.
Jul 29, 2021
Conditioning
At 0:00, complete 6 rounds for time:
- 15 Wall Balls
- 30 Double Unders
- 5 Burpee Box Jump Overs
At 15:00, complete for time:
- 45 Wall Balls
- 90 Double Unders
- 15 Burpee Box Jump Overs
10:00 time cap on both workouts
Notes
Today’s conditioning is two parts. At “3,2,1,go…” you will complete 6 rounds of wall balls, double unders, and burpee box jump overs. You will then rest until the 15-minute mark. At that time, you will complete a chipper of the same three movements. Your score is the sum total time from both parts.
The wall balls should be done with a weight that allows you to complete the sets of 15 reps unbroken.
The double unders should take no longer than :20 to complete. Adjust the number of reps or substitute single unders.
The sets of 5 burpee box jump overs should take no longer than :30. Adjust the number of reps or the box height to stay within that time domain.
Midline
3 Sets
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.
Jul 28, 2021
Skill
Evey 2:00 for 3 rounds
Notes
Today’s skill work is meant as practice for the benchmark workout. You will perform 10 snatches (5/arm) at the top of every 2 minutes for 3 rounds. Build in weight across the 3 rounds. Aim to finish at a heavier weight than you will use in the workout.
Conditioning
July 2021 Benchmark
Complete as many rounds as possible in 20:00:
- 12 Kettlebell Snatch
- 10m Forward Crawl
- 6 Pull Ups
- 10m Forward Crawl
Notes
This month’s benchmark is our longest continuous effort yet. The key here is to settle into a pace and keep moving. There is nothing here that should cause you to take a long break or force you to break up sets of snatches or pull ups.
Yes, we are using kettlebells instead of dumbbells for the snatch. Keep the grip relaxed and use the stretch reflex in your posterior chain to be as efficient as possible here. Take a quick pause at the top of each rep to help keep your rhythm and breathing under control. Use a weight that allows you to complete 6 unbroken reps on one arm, then 6 unbroken reps on the other arm throughout the workout.
Make sure the crawl is a contralateral movement. This means your right arm and left leg move together, and your left arm and right leg move together. Aim to complete the 10m segments unbroken.
Any style pull up is acceptable. You should complete 6 unbroken reps throughout the workout. Jumping pull ups, banded pull ups, and ring rows are all good substitutions. Make note of which substitution you made so that you can replicate it for the retest at the end of the month.
Jul 27, 2021
Strength
Bench Press @ 11X1
- Build to a heavy single
- Do 1 set of 1 @ 95% of single.
- Do 1 set of 1 @ 90% of single.
Notes
Today’s strength is bench press. Every rep today will be performed with a :01 descent, :01 pause on the chest.
You will begin by taking as many sets as needed to build up to a heavy set of 1. This should be a challenging weight, but no failed reps today. After you find your heavy set of 1, take 5% off the bar and do another set of 1. Then take 90% of your heavy single and do another set of 1 rep.
Conditioning
For time, complete:
then 10-9-8-7-6-5-4-3-2-1 reps of:
- Shoulder to Overhead
- Box Jump Overs
then complete:
14:00 time cap
Notes
Today’s conditioning is a couplet of shoulder to overhead and box jump overs, with a 400m run buy in and buy out. Your score is the time to complete the prescribed work or the number of reps completed under the cap.
The runs should take no longer than 2:30 to complete on either end. Adjust the distance if needed.
The shoulder to overhead should be at a moderate weight that allows you to maintain unbroken sets throughout the workout.
The box jump overs should be at a height that allows you to maintain a steady pace and ensures that you will remain safe on every jump throughout the workout.
Jul 26, 2021
Strength
Part 1:
- Build to a heavy set of 1 weighted pull up.
or
- Perform 6-8 pull up negatives as slow as possible.
Part 2:
- Perform 2 sets of max strict pull ups with 2-minutes rest between sets.
Notes
Today’s strength is strict pull ups. You will first take as many sets as needed to build to a heavy set of 1 weighted strict pull up. If you do not have a strict pull up yet, you will perform 6-8 reps of a slow negative with about :30-1:00 rest between reps.
Part 2 of today’s pull up session involves performing 2 sets of as many strict pull ups as possible with 2-minutes rest between sets. If you have a few strict pull ups, but can’t complete more than 6 reps, use a band for assistance. If you do not yet have strict pull ups, perform as many ring rows as possible.
Conditioning
At 0:00, complete for time:
- 30-40 Calorie Row
- 32 Alternating Single Arm Hang Clean and Jerks
At 6:00, complete for time:
- 30-40 Calorie Bike Erg
- 32 Alternating Single Arm Hang Snatch
At 12:00, complete for time:
- 25-35 Calorie Assault Bike
- 16 Alternating Single Arm Hang Clean and Jerks
- 16 Alternating Single Arm Hang Snatch
4:00 time cap on each station
Notes
Today’s conditioning is 3 couplets of a machine plus a dumbbell. Your score is the sum total time of all 3 intervals.
Today is a great day because you get to sample 3 different machines today. Adjust the number of calories so that they do not take longer than 2-minutes.
The dumbbell should be a moderate weight that allows you to complete the 32 reps on hang snatch and hang clean and jerk in about 2 sets.
In a bigger class, your coach will have the class split up into 3 groups. One group will start on the couplet with the rower, one group will start on the couplet with the bike erg, and another group will start on the couplet with the assault bike (or echo bike).
