Oct 25, 2021
Strength
Part 1:
Complete 4 sets of 3-5 reps @ 31X1 tempo of one of the variations of handstand push up.
Part 2:
Complete 3 Sets of:
- 5-7 Push Ups (ring, pseudo planche, or regular) @ 2111
- 5-7 Strict Pull Ups (ring, bar, or ring row) @ 2011
Notes
We are working on our strict handstand push ups this month. You will begin by choosing an exercise from this progression and completing 3 sets with a tempo on every rep.
Part 2 involves three sets of an easier push/pull exercise. The rep scheme is the same as last week. If you did not complete the higher end of the rep range, aim for one more rep this week over last week. If you completed 7 reps last week, considering trying a more difficult variation of a pull up and push up.
Conditioning
For time:
- 40-50 Calories
- 40 Dumbbell Snatch
- 30 Burpees over the Dumbbell
- 40 Dumbbell Snatch
- 40-50 Calories
12:00 time cap
Notes
Today’s workout is a chipper of calories, dumbbell snatch, and burpees. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute time cap.
You don’t want to spend more than 3-minutes on the calories. Adjust the number of calories accordingly.
Aim to complete the snatches in 1-2 sets each time. It should be a light weight that allows you to move smoothly through these big sets.
You want to complete the 30 burpees in about 2:30 or faster. Consider adjusting the number of reps or step, rather than jump, over the burpees.
Oct 24, 2021
Conditioning
October 2021 Benchmark Workout
“Nancy”
5 rounds for time of:
- 400m run
- 15 Overhead squat
20:00 time cap
Notes
Our benchmark workout for October is the classic couplet, “Nancy”. Your score is the time to complete the 5 rounds or the number of rounds and reps completed under the 20-minute time cap.
If you cannot maintain a pace of at least 2:30/400m, considering adjusting the distance to 300m.
The overhead squats should be at a light weight that allows you to complete the 15 reps unbroken each round.
Don’t start out too fast here. Aim for consistent splits across all 5 rounds.
Compare to 20211001.
Oct 22, 2021
Conditioning
In a team of 4, complete 3 rounds for time
- 400m Run together
then…
- Partner 1&2 – 40 Dumbbell Box Step Overs (opwaat)
- Partner 3&4 – 10 Rope Climbs (opwaat)
then…
- Partner 1&2 – 10 Rope Climbs (opwaat)
- Partner 3&4 – 40 Dumbbell Box Step Overs (opwaat)
30:00 time cap
Notes
Today’s workout is 3 rounds of running, step overs and rope climbs. The workout starts with everyone running 400m together. When everyone is back from the run, partners 1 and 2 will complete 40 step overs while partners 3 and 4 complete 10 rope climbs. The pair will then switch stations and complete the 40 step overs and 10 rope climbs. The team will then complete another 2 rounds of that. Your score is the time to complete the 3 rounds.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.
The 40 step overs shouldn’t take longer than about 3-minutes. Adjust the box height and/or weight of the dumbbells so that, if asked to, you could complete 10 reps unbroken. Although that may not be your strategy.
The 10 rope climbs should also not take longer than 3-minutes to complete. Adjust the number of reps, or substitute hanging knee raises or rope lowers. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
Oct 21, 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.
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
Every 6:00 for 3 rounds:
- 15-20 Calories
- 25 Overhead Squats
- 15-20 Calories
Notes
Our workout today a couplet of calories and overhead squats. You will start a new round every 5-minutes. Your score is the sum total time from each round.
The calories should not take longer than 1:15 to complete. Adjust the target number if you cannot maintain those paces.
The overhead squats should be light. If you were here at the beginning of the month when we tested “Nancy” you should use the same weight. The goal should be to complete the 25 reps in 1-2 sets.
Oct 20, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow Snatch Pull + 1 Power Snatch
Notes
Today’s strength is power snatch. You will complete 1slow snatch pull and 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.
Focus on hitting your positions as you perform the slow snatch 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. Then make sure the bar path on the power snatch looks the same as the bar path practiced during the slow pull.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
15:00 time cap
Notes
Our conditioning today is a simple couplet of toes to bar and devil press. Your score is the time to complete the 55 reps of each or the number of reps completed under the 15-minute time cap.
The toes to bar should be completed in no more than 2 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The devil press are done with 2 dumbbells. Choose a light weight that allows you to hold on to the dumbbells for each round. After the burpee, before you snatch them overhead, be sure to pull your chest up, flatten your back, and prepare to use your legs and hips.
