Nov 18, 2021
Strength
Front Squat @ 20X1
- Build to a heavy set of 2-3
- Drop 15% and do 2 sets of 2-3
Notes
Our strength today is front squats. Each rep will be performed with a :02 descent, no pause at the bottom, and :01 pause between reps.
You will begin by building to a heavy set of 2-3. Aim for 3 reps each set. As you add weight, it will become harder to maintain the tempo. If you complete your 2nd rep and find that you cannot maintain the tempo on the 3rd rep, rack the bar. You have found your heavy set for the day.
You will then take 15% off the bar and perform 2 more sets of 2-3 reps with the same tempo.
Conditioning
4 Sets
In 2:00
- 6 Double DB devil press
- 6 Double DB front rack squats
- Max calories in remaining time
Rest 1:00
Notes
Our workout today is 4 sets of 2:00 of work with 1:00 of rest between sets. You will begin each 2:00 interval with a buy in of 6 devil press and 6 front squats. You will then use the remaining time to complete as many calories as possible. Your score is the sum total number of calories from the 4 working sets.
The devil press and front squats should be done with the same set of dumbbells. The devil press will most likely be the limiter here, so choose a weight that feels moderate-heavy for the devil press. You may double dumbbell snatch or double dumbbell clean and jerk for the ground to overhead portion of the devil press. Aim to complete the 6 reps in no more than :40.
Try to stay consistent across all 4 rounds of calories. Hold back just enough to repeat your efforts.
Nov 17, 2021
Conditioning
For time:
5 Rounds
- 15 Kettlebell Swings
- 20m Forward Crawl
then complete:
then complete 5 rounds of:
- 15 Kettlebell Swings
- 20m Forward Crawl
30:00 time cap
Notes
Our workout today is a long, 3-part workout. You will begin by completing 5 rounds of swings and crawls, then run 1-mile, then complete another 5 rounds of swings and crawls. Your score is the time to complete the work or the number of rounds and reps completed under the 30-minute cap.
The kettlebell swings should be a moderate load that allows you to maintain 10 unbroken sets of 15 reps.
Keep the forward crawl a contralateral movement with your knees hovering a inch or two off the ground and your back flat.
The 1-mile run should take no longer than 10-minutes.
Nov 16, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow snatch pull + 1 snatch
Notes
Today’s strength is the snatch. At the top of every minute for 10-minutes, you will complete 1 slow snatch pull and 1 snatch. You may build in weight throughout the 10 rounds or remain at the same weight across.
The slow snatch pull will allow you to focus on maintaining your balance and positions through vertical extension. Focus on ensuring your bath path for the snatch looks just like your bath path for the slow pull.
Conditioning
8 Rounds
Complete as many reps as possible in 1:00:
- 7 Thrusters
- 7 Pull Ups
- 7 Push Ups
- 7 Toes to Bar
Rest 1:00
*Pick up the next round where you left off in the previous round.
Notes
Today’s workout is 8 rounds of thrusters, pull ups, push ups, and toes to bar. You will complete as many reps as possible in 1-minute, then rest 1-minute before beginning the next round. You will start the subsequent round where you left off at the end of the previous round. Your score is the total number of rounds and reps completed in all 8 rounds. Keep one running count as you workout.
The thrusters should be at a light-moderate weight. The goal should be to complete the sets of 7 reps unbroken throughout the workout.
All the gymnastics movements should be completed in 1-2 sets throughout the workout. The goal is to move continuously throughout the workout.
Nov 15, 2021
Strength
Part 1
- Perform 3 sets of 4-6 dips @ 31X0 tempo.
Or…
- Perform 3 sets of 2-3 dip negatives as slow as possible.
Part 2
Complete 3 sets of
- 10-12 Zottman Curls @ 2111
- 10-12 Dumbbell French Press @ 2111
Notes
Our strength today is weighted dips followed by upper body accessory exercises.
For part 1, you will either perform dips or dip negatives. Remember that range of motion and the tempo is priority. If you are performing dips, lower for :03, pause :01 at the bottom, press up, lockout, and immediately start your next rep. If you need to pause in the lockout, lower the weight. We are performing fewer reps this week, so try to add a little weight over lat week. And if you are performing negatives, focus on showing control through the entire range of motion from lockout to the bottom. These videos [here](https://youtu.be/i0QNh5AwJic) and [here](https://youtu.be/Z52MO7qc8-M) should be helpful.
Part 2 involved three sets of curls and tricep extensions. Choose a weight that allows you to move through a full range of motion and maintain the tempo.
Zottman Curls: https://www.youtube.com/watch?v=xqX5RxMZmp8
French Press: https://www.youtube.com/watch?v=6TUUQ8e_m64
Conditioning
2 Rounds for time:
- 100 Double Unders
- 20 Dumbbell Snatch
- 10 Wall Walks
10:00 time cap
Notes
Our workout today is a simple triplet of double unders, dumbbell snatches, and wall walks. Your score is the time to complete 2 rounds or the number of rounds and reps completed under the 10-minute time cap.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or substitute single unders.
The dumbbell should be heavy. It is only 2 rounds of 20 reps, so challenge yourself with a weight that will take no more than 1:30 to complete.
If you can’t complete the 10 wall walks in about 2-minutes, adjust the number of reps or target height.
Nov 14, 2021
Strength
Deadlift @ 12X1
- x 3 x 4 sets @ RPE 7 across
Notes
We are continuing our deadlift cycle today with four sets of 3 dead-stop reps. You will perform each rep with a :01 pause at lockout, :01 lower, and :02 pause on the ground to reset between reps. All four sets should be performed at the same weight.
Take 4-6 warm up sets to a weight that feels like a 7/10 difficulty. After the first working set, you should feel like you could have performed a few more reps at the prescribed tempo. Take 2-3 minutes rest between working sets.
Conditioning
5 Rounds for time:
- 20 Single Dumbbell Farmer’s Carry Box Step Overs
- 15 Toes to Bar
15:00 time cap
Notes
Today’s workout is a simple couplet of step overs and toes to bar. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 20-minute time cap.
The box step overs should be done with a light-moderate dumbbell. You must hold the dumbbell in a farmer’s carry, but you can switch arms whenever you want. Adjust the box height and/or dumbbell weight in order to complete the 20 reps in no more than 3 sets.
The toes to bar should be done in 2-3 sets across all 5 rounds. Substitute knee raises or sit ups.
