Jul 25, 2021
Strength
Deadlift @ 30X1
- 10 reps
- 8 reps
- 6 reps
- 4 reps
- 2 reps
Notes
Today’s strength is deadlifts. Every rep will be performed with a :01 pause at lockout, :03 descent, and no pause on the ground between reps. There are 5 working sets of a descending rep scheme. You will add weight across each set, but do none of the sets should be maximal effort for that number of reps. Each set should feel like a 7-8/10 difficulty.
Take 3-4 warm up sets to arrive at your first working set of 10 reps. Keep in mind, a set of 10 at this tempo is a lot of time under tension. So it should not feel heavy. If you know your 1RM, you may want to work around 50% here. Then add about 5% to each working set as the reps descend.
Conditioning
5 Rounds
In 1:15:
- 10 Russian Kettlebell Swings
- 10m Goblet Hold Walking Lunge
- Max Calorie Bike
Rest 2:30
Notes
Today’s conditioning is 5 rounds of Russian kettlebell swings, walking lunges, and biking for calories. You will 1:15 to complete 10 swings and a 10m lunge, then with the remaining time accumulate as many calories as possible. Your score is the sum total number of calories completed from each round.
The Russian kettlebell swings should be at a moderate-heavy weight that still allows you to maintain unbroken sets of 10. It does not have to be the same weight as your lunge.
The lunges should also be a moderate weight. Ensure you maintain a soft touch of the knee each step and complete the 10m unbroken.
Push the pace on the bike. You will have a 1:2 work:rest ratio, so you should be working very hard here.
Jul 23, 2021
Conditioning
With a partner, complete for time:
- 80-100 Calories
- 100 Box Jump Step Down
- 100 Power Snatch
- 80-100 Calories
28:00 time cap
Notes
Today’s conditioning is a partner workout. You and your partner will work through the chipper with one person working at a time, switching whenever you choose. Your score is the time to complete all the reps or the number of reps completed under the 28:00 time cap.
The calories should take no longer than 7-minutes each round. Keep in mind that if you are using a rower, you will lose a lot of time to transitions, so move quickly.
The box jumps should be at a height that allows you to remain safe throughout the workout. Alternating every rep is a good strategy. As soon as partner 1 steps down, partner 2 begins to jump. That will save time in transitions and keep you on a good rhythm.
The power snatch should be at a light-moderate weight that allows you to complete 3-5 reps at a time on minimal rest.
Jul 22, 2021
Strength
Part 1:
- Build to a heavy set of 2 weighted pull ups.
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 2 weighted strict pull ups. 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
Every 3:00 x 5 rounds:
- 10 Dual Kettlebell Swings
- 10 Burpee Box Jump Overs
- 10 Dual Kettlebell Swings
Notes
Today’s conditioning is 5 rounds of dual kettlebell swings and burpee box jump overs. You will complete a new round every 3:00. Your score is the sum total time from all 5 rounds.
The dual kettlebell swings should be at a light-moderate weight. You should be completing the sets of 10 unbroken throughout the workout. Aim to swing the bells up to chest height each rep.
The burpee box jump overs should take no longer than 1:00 to complete. Adjust the number of reps or the box height as needed.
Jul 21, 2021
Conditioning
Every 5:00 for 5 rounds
- 20-25 Calories
- 20 Wall Balls
- 20m Single Arm Overhead Walking Lunge
Notes
Today’s conditioning is 5 rounds of calories, wall balls, and lunges. You will begin a new round at the top of every 5:00. Your score is the sum total time of each round.
The calories should take no longer than 1:30 to complete. Adjust the number accordingly.
The wall balls should be done with a light weight that allows you to complete the 20 reps in 1-2 sets each round.
Choose a light dumbbell that allows you to complete 10m unbroken, then switch arms and complete another 10m unbroken.
