Oct 13, 2021
Strength
Every minute on the minute for 6:00:
- 1 Strict Muscle Up
or
- 1-2 Strict Muscle Up Negative
or
- 2-3 Strict Pull Ups + 2-3 Strict Dips
Notes
We are continuing to build on the muscle up skills and strength we developed last month. Every minute for 6-minutes, you will perform either a strict muscle up, a negative, or a combination of strict pull ups and dips.
If you are performing strict pull ups and dips, remember that you can always substitute any pulling or pressing variation appropriate for you. For the pull ups, consider ring rows or banded pull ups. For the dips, consider banded dips, ring push ups, or regular push ups.
Conditioning
Every 7:00 for 3 rounds:
- 800m Run
- 20 Alternating Dumbbell Hang Clean and Jerks
Notes
We have a couplet of running and dumbbell hang clean and jerks. Your score is the sum total time from all 3 rounds.
The runs should take no longer than 4:30. Adjust the distance accordingly.
Choose a dumbbell weight that allows you to maintain unbroken sets of 20 reps. Considering you’ll get some rest after the dumbbell, choose a moderate weight.
Oct 12, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow Snatch Pull + 1 Power Snatch (position 2)
Notes
Today’s strength is power snatch. You will complete 1slow snatch pull and 1 power snatch from position 1 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.
Pass through position 1 as you lower to position 2. Then drive vertically, keeping the bar path from the hips to the overhead as straight as possible.
Conditioning
10 Rounds for time
- 5 Overhead Squats
- 2 Wall Walks
15:00 time cap
Notes
We have a couplet of overhead squats and wall walks today. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The overhead squats should be at a light-moderate weight. You want to complete the 5 reps unbroken every round. Keep in mind your shoulders will get very fatigued towards the later rounds as the wall walks add up.
If the 2 wall walks take longer than about :20-30, consider lowering the target height or cut the reps to 1 wall walk each round.
Oct 11, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow Clean Pull + 1 Clean (position 2)
Notes
Today’s strength is cleans. At the top of every minute for 10-minutes, you will complete 1 slow clean pull and 1 clean from position 2. You may build in weight throughout the 10 rounds or remain at the same weight across.
The slow clean pull will allow you to focus on maintaining your balance and positions through vertical extension. Make sure to pass through position 1 as you lower to position 2, then drive vertically, keeping the bar close.
Conditioning
Every 5:00 for 3 rounds:
- 20-30 Calories
- 20 Alternating Single Arm Dumbbell Power Cleans
- 10 Box Jumps
Notes
Our workout today is a triplet of calories, power cleans, and box jumps. Your score is the sum total time from all 3 intervals.
The calories should take no longer than 2:00 to complete. Adjust the number accordingly.
Touch both heads of the dumbbell to the ground and finish the power clean with one head of the dumbbell on your shoulder and your elbows underneath the weights. Switch arms in the air on the way down into your next rep. Aim to complete all 20 reps in a row. But keep in mind, these are easier than snatches so grab a heavier dumbbell than you would use for snatches.
Choose a box height that allows you to remain safe and complete the 10 reps in about :45 or less.
Oct 10, 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](https://youtu.be/2bXXccnV_hk) and completing 3 sets with a tempo on every rep.
Part 2 involves three sets of an easier push/pull exercise. Choose a push up and pull up variation that is appropriate for you.
Conditioning
With a partner, alternate full rounds and complete as many as possible in 16:00:
- 8 Dumbbell Bench Press (neutral grip)
- 8 Toes to Bar
Notes
Today’s workout is a couplet where you will alternate rounds with a partner. Partner 1 will complete 8 dumbbell bench and 8 toes to bar, then rest while partner 2 completes the same. Your score is the total number of rounds and reps completed between you and your partner.
The dumbbell bench will be completed with a neutral grip. Pronated grip means your palms are facing your toes, supinated grip would mean your palms are facing your face, so neutral grip would mean your palms are facing toward each other. Choose a weight that feels light for the first few rounds. The goal is to complete 8 reps in a row throughout the workout.
The toes to bar should be completed in 1-2 quick sets. Don’t spend more than :25 on the toes to bar. Substitute knee raises or sit ups, if needed.
Oct 8, 2021
Conditioning
Working in a team of 3, complete 5 rounds for time:
- 400m Run together
- 45 Burpee Box Jump Overs* (opwaat)
*one athlete must be hanging from a pull up bar for reps to count
30:00 time cap
Notes
Today’s workout is 5 rounds of running, burpee box jump overs, and hanging from a pull up bar. All three team members will run 400m together. When you are all done with the run, one person will start working on the burpee box jump overs, one person will hang from a pull up bar, and one will rest. You may rotate whenever you want. Reps of burpees will not count unless someone is hanging from a pull up bar.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.
Rotating often and keeping the sets small on the burpee box jump overs will allow you to maintain a faster pace.
