Sep 19, 2021
Strength
Back Squat @ 32X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
Notes
Today’s strength is back squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps.
You will begin by building up to a heavy set of 1-2 reps. Aim to squat about 5% more than last week. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 1-2 reps at the same tempo. Aim to squat about 5% more than last week, if possible.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that 1st rep, don’t try for the 2nd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
For time, 6-9-12-9-6 reps of:
- Burpees over the Dumbbells
- DB Hang Squat Cleans
- Toes to Bar
11:00 time cap
Notes
Today’s conditioning is a triplet of burpees, hang squat cleans, and toes to bar. Your score is the time to complete all 42 reps of each movement or the number of reps completed under the 11-minute cap.
Aim to keep a smooth pace on the burpees throughout the workout. The sets are relatively small. You can adjust them by either lowering the number of reps or stepping instead of jumping over the dumbbells.
The hang squat cleans should be at a moderate weight that allows you to complete the rounds with no more than 1 break each time.
Aim to complete the toes to bar in no more than 2 sets each round. Substitute knee raises or sit ups, if needed.
Sep 17, 2021
Conditioning
Working in teams of 4, complete as many rounds as possible in 28:00:
- 8 Hang Power Cleans
- 6 Front Squats
- 4 Thrusters
- 12-15 Calories
Notes
You will be working in teams of 4 today. Partner 1 will begin by completing 8 hang power cleans, 6 front squats, and 4 thrusters, then 12-15 calories. Partner 2 will begin working on the barbell as soon as partner 1 begins the calories. Partner 3 will begin working on the barbell as soon as partner 2 begins the calories. Partner 4 will begin working on the barbell as soon as partner 3 begins the calories. Then partner 1 will begin again. Continue this pattern for 28-minutes.
The barbell should be light-moderate. The goal should be to complete all the reps on the barbell without putting it down.
The calories should be completed in no more than :45. Adjust the number accordingly.
Sep 16, 2021
Strength
Push Jerk
- Build to a heavy set of 4 with a :01 pause in the receiving position each rep.
- Drop 15-20% and do 2 sets of 8 @ 10X1
Notes
Today’s strength is push jerks. You will begin by building to a heavy set of 4. Every rep in that heavy set of 4 should have a :01 pause in the receiving position before standing up.
After completing your heavy set of 4, you will take 15-20% off the bar and complete 2 sets of 8. The tempo on the sets of 8 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
For time:
- 20-16-12-8-4 Burpees
- 10-8-6-4-2 Bar Muscle Ups or Pull Ups
- 200m Run after each set
18:00 time cap
Notes
Today’s conditioning is a triplet of burpees, bar muscle ups or pull ups, and running. You will begin with 20 burpees, then 10 bar muscle ups or pull ups, and a 200m run. Then you will complete 16 burpees, 8 bar muscle ups or pull ups, and a 200m run. And so on… Your score is the time to complete the work or the number of rounds and reps completed under the 18-minute time cap.
The set of 20 burpees should not take longer than 1:30 to complete. Adjust the rep scheme to 15-12-9-6-3 if you cannot maintain that pace.
The bar muscle ups or pull ups should be completed in 1-2 sets each round. You may adjust the number or reps or adjust the pull up variation in order to maintain no more than 1 break per round.
The runs should take about 1-minute to complete. Adjust the distance accordingly.
Sep 15, 2021
Conditioning
Every minute on the minute for 8:00:
- Minute 1 – 8 Front Squats
- Minute 2 – 7-10 Calories
Rest 2:00
Every minute on the minute for 8:00:
- Minute 1 – 8 Power Cleans
- Minute 2 – 7-10 Calories
Rest 2:00
Every minute on the minute for 8:00:
- Minute 1 – 8 Squat Cleans
- Minute 2 – 7-10 Calories
Notes
It’s your lucky day. We have cleans for the second time this week. This workout is three sets of eight 1-minute intervals with 2-minutes rest between sets. The odd minute interval is 8 reps on the barbell. The even minute interval is 7-10 calories on a machine. Your score is the load you use for the barbell movements. Score your weight for the front squats in set 1, power cleans in set 2, and squat cleans in set 3.
The barbell does not have to be the same weight for each movement, but it will most likely be very similar. The front squats must remain unbroken and the cleans should all be done in singles. Make sure you have at least :15 to transition back to the machine after finishing your 8th rep.
The calories should be completed in about :40 at a sustainable pace. Adjust the number accordingly.
Sep 14, 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
Complete as many rounds as possible in 12:00
- 6 Toes to Bar
- 6 Box Jumps
- 6 Dumbbell Snatch
Notes
Today’s conditioning is a triplet of toes to bar, box jumps, and dumbbell snatches. Your score is the number of rounds and reps completed in the 12-minutes.
The toes to bar should be completed in 1 set throughout the workout. You may substitute knee raises or sit ups,
The box jumps should be done to a height where you will remain safe throughout the workout and maintain a consistent pace.
The dumbbell snatch should be at a moderate weight. You want to be able to begin the set of 6 without hesitation and maintain unbroken, touch-and-go sets throughout the workout.
