Jul 19, 2021
Conditioning
2 Sets
Complete as many reps as possible in 2:30:
- 20-25 Calories
- Max Power Cleans
Rest 2:30
Complete as many reps as possible in 2:30:
- 20-25 Calories
- Max Double Unders
Rest 2:30
Complete as many reps as possible in 2:30:
- 20-25 Calories
- Max Lateral Burpees over the Bar
Rest 2:30
Notes
Today’s conditioning is 6 intervals of 2:30 of work with 2:30 of rest between each. In each interval there is a 20-25 calorie buy in. Then, with the remaining time, you will accumulate as many reps as possible of power cleans, double unders, or burpees. Your score is the sum total reps from all 6 intervals.
The calories should take no longer than 1:30 to complete at a sustainable pace. Adjust the calories accordingly.
The power cleans should be at a moderate weight. Quick singles would be a good strategy here. One rep every :04-:06 would be a good pace.
Keep your shoulders relaxed and jump soft on the double unders and . Substitute single unders if needed.
The burpees are lateral today. Keep a steady pace here so that you can maintain your paces on the second round through.
Jul 18, 2021
Strength
Bench Press @ 11X1
- Build to a heavy single
- Drop 15% and do 2 sets of 1
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 15% off the bar and do two more sets of 1.
Conditioning
5 Rounds for time:
- 15-20 Calories
- 15 Toes to Bar
- 15 Push Press
15:00 time cap
Notes
Today’s conditioning is 5 rounds of calories, toes to bar, and push press. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The calories should take no longer than 1:15 to complete. Adjust the number of calories accordingly.
The toes to bar should be done in 2-3 sets throughout the workout. Adjust the number of reps or substitute knee raises or sit ups.
The push press should be at a moderate weight that allows you to complete the 15 reps in 1-2 sets throughout the workout.
Jul 16, 2021
Conditioning
Working in a team of 3, complete as many rounds as possible in 27:00:
- 200-250m Row
- 15 Wall Balls
- 50 Double Unders
Each athlete begins at a station. Rotate stations once all three athletes have finished their prescribed work.
Notes
Today’s conditioning is 27-minutes of rowing, wall balls, and double unders. Athlete 1 will start on the rower, athlete 2 will start on the wall balls, and athlete 3 will start on the double unders. At the call of “3,2,1, go…” all three athletes begin working on their assigned station. Once all three athletes have finished their station, they will rotate. This patter continues for 27-minutes.
The row should take no longer than 1-minute to complete. Adjust the distance accordingly.
The wall balls should remain unbroken throughout the workout. Use a ball that is light enough to complete 15 reps unbroken each round.
The double unders should take no longer than :40 to complete. Adjust the number or substitute single unders.
Jul 15, 2021
Strength
Deadlift @ 30X1
Notes
Today’s strength is deadlifts. You will complete 5 sets of 4 reps at the same weight across all sets. Every rep will be performed with a :01 pause at lockout, :03 negative, and no pause on the ground.
Take 4-6 warm up sets to build to weight that is an RPE 7/10. This means when you finish your first working set, you should feel like you could have held the tempo perfectly for a few more reps. You will use this weight for all 5 sets. You can rest about 1-2 minutes between sets. If you were here last week, aim to use about 5% more weight this week.
Focus on maintaining a consistent pace on the negative and tap the ground as lightly as possible between reps to maintain tension.
Conditioning
Every 3:00 for 5 rounds:
- 10m Dumbbell Front Rack Walking Lunge
- 15 Burpees
- 10m Dumbbell Front Rack Walking Lunge
Notes
Today’s conditioning is 5 rounds of lunges and burpees. You will start a new round every 3-minutes. Your score is the slowest of the 5 rounds.
The lunges should be at a weight that allows you to maintain a soft touch of the knee each step and complete the 10m unbroken.
The burpees should take no longer than 1:00 to complete. Adjust the number of reps, if needed.
Jul 14, 2021
Strength
Part 1:
Build to a heavy set of 3 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 3 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
10 Rounds for time
- 6 Kettlebell Snatch (switch arms each round)
- 6 Box Jump step down
15:00 time cap
Notes
Today’s conditioning is 10 rounds of kettlebell snatches and box jumps. Your score is the time to complete all 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The kettlebell snatches should be at a moderate weight that allows you to maintain unbroken sets of 6 reps throughout the workout. On odd number rounds, you will use your right arm. On even number rounds you will use your right arm.
The box jumps should be done with a height that allows you to stay safe throughout the workout. Choose a height you feel comfortable jumping to without hesitation between reps.
