Oct 31, 2021
Conditioning
November 2021 Benchmark
Complete as many rounds as possible in 15:00.
15-12-9 reps of:
immediately into 15-12-9 reps of:
- Shoulder to Overhead
- Toes to Bar
immediately into 9-6-3 reps of:
Notes
Our benchmark workout for November is three consecutive couplets. You have 15-minutes to get as far through the three couplets (and potentially back to a second round through) as possible.
The barbell weight will be determined by your limiter. If you are stronger with front squats, choose a weight that will allow you to get through the shoulder to overhead unbroken. And if you are stronger with shoulder to overhead, then vice-versa.
The gymnastics movements will require you to break things up into manageable sets. You don’t want to burn out after starting with big sets. Aim for 2-3 sets on each movement each round throughout the workout.
You may substitute jumping pull ups or ring rows for the pull ups. Then choose a slightly harder variation of a pulling exercise to substitute for the bar muscle ups.
Knee raises or sit ups are good substitutes for toes to bar.
Here’s a key to make your math determining how many reps you completed easier:
Finished front squats and pull ups: 72
Finished shoulder to overhead and toes to bar: 144
Finished thrusters and bar muscle ups: 180
Oct 29, 2021
Conditioning
Working in teams of 3, alternate full rounds and complete as many rounds as possible in 25:00:
- 6 Clean and Jerks
- 6 Burpees over the Bar
- 9-12 Calories
Notes
Our workout today is 25-minutes of clean and jerks, burpees, and calories. Partner 1 will complete a full round, then partner 2 will complete a full round, then partner 3 will complete a full round. You will continue to alternate for 25-minutes. Your score is the total number of rounds and reps completed.
The clean and jerks should be at a moderate weight. Aim to complete the 6 reps in no more than :30.
The burpees should also be completed in no more than :30. Adjust the number of reps if needed.
The calories should not take longer than :30 to complete. These are fast rounds and you get twice as much rest as work, so you can push the pace a bit. Though, it should not be full sprint.
Oct 28, 2021
Strength
Front Squat @ 32X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
Notes
Today’s strength is front squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps. This is the same rep scheme as last week. Aim to squat about 5 more lbs over last week, if possible.
You will begin by building up to a heavy set of 1-2 reps. 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.
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
3 Sets
Complete as many rounds as possible in 4:00:
- 10m Dumbbell Front Rack Walking Lunge
- 5 Bar Muscle Ups or 10 Pull Ups
- 15-20 Calories
Rest 4:00 between sets
Notes
Our workout today is 3 sets of 4 minutes of work with 4 minutes of rest between each set. Your score is the sum total number of rounds and reps from all 3 sets.
Maintain a soft touch of the knee on the ground each step and aim to complete the 10m unbroken throughout the workout. This means we are looking for a light-moderate weight.
The bar muscle ups or pull ups should be done 1-2 sets throughout the workout. Substitute any pull up variation in order to maintain this stimulus.
The calories should take no longer than 1-minute to complete. Adjust the number accordingly.
Oct 27, 2021
Strength
Every minute on the minute for 10:00:
Notes
Today’s strength is power snatch. You will complete 1 power snatch at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Make sure the bar path looks just like it did on all the slow pulls we practiced this month. Try pausing for :01 in the overhead position when receiving your power snatch to show control.
Conditioning
Every minute on the minute for 15:00:
- Minute 1 – 5 Sand Bag to Shoulder
- Minute 2 – 15 Box Jump Overs
- Minute 3 – 5 Wall Walks
Notes
Our workout today is 5 rounds of sandbags, box jump overs, and wall walks. You will rotate stations at the top of every minute.
The sandbag to shoulder should be done with a weight that allows you to complete the reps in under :40. If there is not an appropriate sandbag weight for you, substitute a barbell power clean.
The box jump overs should be completed to a height that allows you to move continuously and stay safe every rep. Adjust the height of the box or the number of reps.
The wall walks should take no longer than :40 to complete. Adjust the number of reps or target height as needed.
Oct 26, 2021
Strength
Every minute on the minute for 10:00:
Notes
Today’s strength is cleans. At the top of every minute for 10-minutes, you will complete 1 clean. You may build in weight throughout the 10 rounds or remain at the same weight across.
Make sure you hit your positions during the clean that you practiced during the pulls throughout the month. The bar path should look the same.
Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Toes to Bar
- 90 Double Unders
Rest 1:00 after each round
16:00 time cap
Notes
Our workout today is a triplet of wall balls, toes to bar, and double unders. Your score is the time to complete 4 rounds including the three 1-minute rest periods or the number of rounds and reps completed under the 16-minute cap.
Use a wall ball weight that allows you to complete the 21 reps in one set every round.
Aim to break up the toes to bar into no more than 3 sets with quick breaks. Substitute knee raises or sit ups, if needed.
The double unders should not take longer than 1:15 to complete. You may adjust the number of reps or substitute single unders.
