Sep 24, 2021
Conditioning
In a team of 3, complete 5 rounds each for time:
- 12 Dumbbell Front Squats
- 12 Toes to Bar
- 12 Burpees
- 200m Run
30:00 time cap
Notes
Today’s conditioning is 5 rounds of squats, toes to bar, burpees, and running. The workout starts with partner 1 completing the 12 squats, toes to bar, and burpees, then starting the 200m run. As soon as partner 1 starts the 200m run, partner 2 can start the 12 squats, toes to bar, and burpees. As soon as partner 2 starts the 200m run, partner 3 can begin. This pattern continues until each person has completed 5 rounds. Your score is the total time to complete 5 rounds or the number of rounds and reps completed under the 30-minute cap.
The squats should be at a light-moderate weight that allows you to complete the 12 reps unbroken every round.
The toes to bar should take no longer than :40 to complete. Adjust the number of reps or substitute knee raises or sit ups.
The burpees should also take no longer than :45 to complete. Adjust the number of reps if needed.
The run is your time to recover. There is no need to run too fast here, except for when partner 3 is completing the last of the 5 rounds.
Sep 23, 2021
Strength
Push Jerk
- Build to a heavy set of 3 with a :01 pause in the receiving position each rep.
- Drop 15-20% and do 2 sets of 6 @ 10X1.
Notes
Today’s strength is push jerks.
You will begin by building to a heavy set of 3. Every rep in that heavy set of 3 should have a :01 pause in the receiving position before standing up.
After completing your heavy set of 3, you will take 15-20% off the bar and complete 2 sets of 6. The tempo on the sets of 6 involves pausing for :01 with the bar locked out overhead and you standing at full extension, and no pause in the front rack. In other words, these are touch and go reps with a :01 pause overhead.
Conditioning
9-7-5 reps of
- Wall Walks
- Bar Muscle Ups or 21-15-9 Pull Ups
11:00 time cap
Notes
Today’s conditioning is a shoulder burner. Your score is the time to complete the 21 reps of wall walks and 21 reps of bar muscle ups or 45 pull ups. There is an 11-minute time cap.
Try to maintain a pace of at least 5/minute on the wall walks. You may adjust the rep scheme or lower the target height if you cannot maintain that pace.
The bar muscle ups or pull ups should be completed in 1-2 sets each round. Adjust the rep scheme or pulling exercise in order to maintain the stimulus.
Sep 22, 2021
Strength
Every minute on the minute for 10:00:
- Slow Clean Pull + Power Clean
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1 slow clean pull and 1 power clean from the ground at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow clean pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
The power clean from the ground is just a few inches lower than the position we worked from last week. Make sure as you drive back up for the power clean, the knees get back and out of the way to allow the bar to travel vertically.
Conditioning
Complete as many rounds as possible in 12:00:
- 30 Double Unders
- 15 Kettlebell Swings
- 10 Jump Lunges
Notes
Today’s conditioning is a triplet of double unders, kettlebell swings, and jump lunges. Your score is the number of rounds and reps completed in 12-minutes.
The double unders should not take longer than :20 to complete. Adjust the number of reps or substitute single unders if needed.
The kettlebell swings should be a light-moderate weight. The goal is to maintain unbroken sets of 15 throughout the workout.
Make sure your knee touches the ground softly each rep of the jump lunges. If you cannot maintain a soft touch each rep, step up and back or reduce the number of reps.
Sep 21, 2021
Conditioning
5 Rounds for time
- 20-30 Calories
- 10 Power Snatch
- 5 Overhead Squats
20:00 time cap
Notes
Today’s workout is a longer triplet. Your score is the time it takes to complete 5 rounds of calories, power snatch, and overhead squats or the number of rounds and reps completed under the 20-minute time cap.
The calories should take about 2-minutes or less each round. Adjust the number accordingly.
The weight on the barbell should be dictated by the movement that is more difficult for you. The power snatches should be singles at a pace of about 1 rep every :05. The overhead squats should be performed unbroken. Choose a weight that is moderately heavy, but allows you to maintain that stimulus.
Sep 20, 2021
Strength
Progression A (you have a strict muscle up)
Part 1: Complete 6-12 Strict Muscle Ups, resting as needed between reps. (weighted, if possible)
Part 2: Complete 3 Sets of:
7-9 Ring Pull Ups (rotating grip) @ 30X1
7-9 Ring Dips (turnout at lockout) @ 31X1
Progression B (you have control in the negative, but do not yet have a strict muscle up)
Part 1: Complete 6-8 strict muscle up negatives as slow as possible, resting as needed between reps.
Part 2: Complete 3 Sets of:
7-9 Pull Ups (any style) @ 30X1
7-9 Ring Push Up with turnout @ 31X1
Progression C (you cannot control a strict muscle up negative)
Part 1: Complete 6-8 Pull Up negatives as slow as possible, resting as needed between reps.
Part 2: Complete 3 Sets of:
7-9 Ring Rows @ 30X1
7-9 Push Ups @ 31X1
Notes
Today’s strength is our strict muscle up progression. You have 3 different progressions to follow, but remember it is ok to personalize within each of the 3 progressions depending on your skill set. The overall structure for each progression remains the same.
Part 1 involves a some variation of a strict muscle up or a strength building negative. Whichever variation you choose, you are not working on a clock and may take your time working through the 6-12 reps.
Part 2 will be 3 sets of a push and a pull at a tempo. You may rest about a minute or two between exercises here. Find a combination of exercises that is challenging, but allows you to maintain the tempo perfectly. Aim to complete at least one more rep on each exercise than last week.
Conditioning
3 Rounds for time
- 15 Push Press
- 10 Box Jumps step down
- 400m Run
13:00 time cap
Notes
Today’s conditioning is 3 rounds of push press, box jumps, and running. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 13-minute time cap.
The push press should be light. You want to be able to come in from the run, immediately pick up the bar, and complete 15 reps unbroken.
The box jumps should be done at a consistent pace. Make sure you will be safe each rep with the height you choose.
The runs should not take longer than 2:15. Adjust the distance if you cannot maintain that pace.
