Oct 7, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow Snatch Pull + 1 Power Snatch (position 1)
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.
Stay balanced during the dip portion for the power snatch. Then drive vertically, keeping the bar path from the hips to the front rack and straight as possible.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
- Dumbbell Push Press
- Pull ups
10:00 time cap
Notes
Today’s workout is a couplet of push press and pull ups. Your score is the time to complete the 55 reps of each movement or the number of reps completed under the 10-minute time cap.
The push press should be at a moderate weight. The sets of 10, 9, and 8 might be challenging. But after that, the goal should be to move through the sets smoothly and unbroken.
The pull ups should be completed in 1-2 sets every time. You may substitute jumping pull ups, band-assisted pull ups, or ring rows.
Oct 6, 2021
Strength
Front Squat @ 32X1
- Build to a heavy set of 3-4
- Drop 15% and do 2 sets of 3-4
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 3-4 reps. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 3-4 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 third rep, don’t try for the 4th rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
5 Rounds for time:
- 6 Power Cleans
- 7 Back Squats (from the ground)
- 8-10 Calories
11:00 time cap
Notes
Today’s conditioning is a triplet of power cleans, back squats, and calories. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 11-minute time cap.
The barbell weight will be determined by the power clean. It should be heavy and the 6 reps should take about :30-40, performed as singles. The back squats should then be performed unbroken.
When dropping the bar off your back, be very aware of your surroundings so that you do not drop the bar and let it bounce into a neighbor.
The calories should take no longer than about :45 to complete each round. Adjust the number accordingly.
Oct 5, 2021
Conditioning
At 0:00, with a partner, alternating full rounds, complete 6 rounds (3 each) of:
- 20-25 Calorie Row
- 15 Burpees over the rower
15:00 time cap (2:30 per round per person)
At 17:00, complete 6 rounds (3 each) of:
- 20-25 Calorie Bike
- 15 Kettlebell Swings
15:00 time cap (2:30 per person per round)
Notes
Today’s workout is two couplets to be completed with a partner. Partner 1 will complete a round of rowing and burpees, then partner 2 will do the same. Once each partner has completed, record your time. At 17:00, you will move to the other couplet and follow the same pattern.
The calories on the bike and the rower should not take longer than 1:30 to complete. Adjust the number accordingly.
The burpees should be completed in under 1-minute. If you cannot jump over the rower, find a smaller object to jump over. These should be lateral burpees.
The kettlebell swings should be heavy, but completed in 1 set.
Do not let your round take longer than 2:30. If it does, stop working to let your partner begin the next round, then adjust the number of reps for the next round.
Oct 4, 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:
- 4-6 Push Ups (ring, pseudo planche, or regular) @ 2111
- 4-6 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. You may get creative and choose from any of the following variations:
Conditioning
6 Rounds for time
- 50 Double Unders
- 12 Single Arm Shoulder to Overhead
- 12 Toes to Bar
14:00 time cap
Notes
Our workout today is 6 rounds of double unders, shoulder to overhead, and toes to bar. Your score is the time to complete 6 rounds or the number of rounds and reps completed under the 14-minute time cap.
The double unders should take no longer than :40 of work each round. Adjust the number or substitute single unders as needed.
The shoulder to overhead should be with a moderate to heavy dumbbell. You want to be able to complete 6 reps unbroken on each arm.
Aim to complete the toes to bar in no more than 2 sets each round. Adjust the number of reps or substitute knee raises or sit ups as needed.
Oct 3, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow Clean Pull + 1 Clean (position 1)
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 1. 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. Then dip and drive vertically for the clean from position 1.
Conditioning
Every minute on the minute for 15:00:
- Minute 1 – :30 Sandbag Hold (against chest)
- Minute 2 – 20m Dumbbell Front Rack Walking Lunge
- Minute 3 – 9-12 Calorie Bike
Notes
Today’s conditioning is 15 minutes of sandbag holds, walking lunges, and calorie bike. You will complete a new station at the top of every minute for 15-minutes.
The sandbag should be challenging but you want to hold it with good posture for :30 straight.
The walking lunge should be at a light-moderate weight that allows you to maintain a soft touch of the knee each step and complete the 20m without putting the dumbbells down.
The calorie bike should be done at a sustainable pace and still leave you with about :15 to transition to the next station.
