Nov 12, 2021
Conditioning
With a partner, complete for time:
- 160-200 Calories
- 100 Synchronized Air Squats
- 60 Power Snatch
- 40 Synchronized Burpees
27:00 time cap
Notes
Today’s conditioning is to be done with a partner. You and your partner will complete 160-200 calories, switching whenever you want. Once all the calories are done, you will complete 100 synchronized air squats. Then you will complete 60 power snatch, switching whenever you want. You will then finish with 40 synchronized burpees. Your score is the time to complete the prescribed work or the number of reps completed under the 27-minute time cap.
The calories should take no longer than 12-minute to complete. If you cannot maintain a pace of at least 13-16 calories per minute, consider lowering the target number.
To synchronize the air squats, both partners must reach the bottom of the squat and full extension of the knees and hips at the same time.
Use a moderate weight for the power snatch. Alternating quick singles or small touch and go sets would be a good strategy.
To synchronize the burpees, both partners must show their chest and thighs on the ground and jump and clap each others hands at the same time.
Nov 11, 2021
Strength
Front Squat @ 20X1
- build to a heavy set of 3-4
- drop 15% and do 2 sets of 3-4
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 3-4. Aim for 4 reps each set. As you add weight, it will become harder to maintain the tempo. If you complete your 3rd rep and find that you cannot maintain the tempo on the 4th 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 3-4 reps with the same tempo.
Conditioning
For time:
21-15-9 reps of:
immediately into 3 rounds of:
- 9 Dumbbell Thrusters
- 3 Bar Muscle Ups or 9 pull ups
14:00 time cap
Notes
Our workout today is a couplet of wall balls and pull ups immediately into a couplet of dumbbell thrusters and bar muscle ups or pull ups. Your score is the time to complete both couplets.
The wall balls should be light enough to maintain unbroken sets.
Aim to finish the pull ups in no more than 3 sets at any point in the workout. You may adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
The dumbbell thrusters should be at a moderate weight. The sets are small, so you should still be able to complete 9 in a row.
The bar muscle ups should be completed in 1 set. If you are doing pull ups again, consider trying a more difficult variation of a pull up. For example, if you did chin-over-bar pull ups during the first couplet, aim for chest-to-bar pull ups during the second couplet.
Nov 10, 2021
Strength
Part 1
- Perform 3 sets of 6-8 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. And if you are performing negatives, focus on showing control through the entire range of motion from lockout to the bottom. These videos here and here 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.
Conditioning
Every minute on the minute for as long as possible:
- 6 Toes to Bar
- 4* Burpee Box Jump Overs
*Add 1 rep every round
Notes
Our workout today is as many intervals of toes to bar and burpee box jump overs as possible. At “3,2,1,go…” you will complete 6 toes to bar and 4 burpee box jump overs. You will then rest until minute 2 where you will complete 6 toes to bar and 5 burpee box jump overs. Each minute you will add 1 burpee until you cannot complete the prescribed work within the minute.
The toes to bar should always be completed in 1 set. If you cannot maintain sets of 6, you may reduce the number of reps or substitute knee raises or sit ups.
We would like you to get through at least 8 rounds of the workout. That means that if you cannot complete 11 burpee box jump overs in :45, consider lowering the starting number from 4.
Nov 9, 2021
Strength
Deadlift @ 12X1
Notes
We are continuing our deadlift cycle today with four sets of 4 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
10 Rounds for time
- 4 Dumbbell Snatch
- 20 Double Unders
- 7-10 Calories
15:00 time cap
Notes
Today’s workout is a triplet of dumbbell snatch, double unders, and calories. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The dumbbell should be heavy. It’s only 4 reps at a time, so challenge yourself. Try to get the 4 reps done in no more than :20.
The double unders should also take no more than :20. Adjust the number of reps or substitute single unders.
The calories should take no longer than :45. Adjust the number of reps accordingly.
Nov 8, 2021
Conditioning
2 Sets
In 2:00
- 40m heavy dumbbell farmer carry
- Max sandbag ground to/over shoulder in remaining time
rest 2 min
In 2:00:
- 80m Shuttle Run (10m down, 10m back x 4)
- Max Wall Walks in remaining time
rest 2 min
In 2:00:
- 2 rope climbs
- Max calorie bike in remaining time
rest 4 min
Conditioning
Today’s workout is three couplets that you will run through twice. You will have two minutes to complete a buy-in or either farmer carry, shuttle run, or rope climbs, then the remaining time to complete as many reps as possible of either sandbag over the shoulder, wall walks, or calories on the bike. Your score is the sum total number of reps from each interval.
You want the farmer’s carry to feel heavy, but you should be able to complete the 40m without putting the dumbbells down.
Choose a sandbag weight that allows you to complete one rep every :06-08. It should be heavy, but make sure you can maintain a neutral spine throughout the lift.
The shuttle run should not take longer than :45 to complete. Adjsut the distance accordingly.
If you don’t feel comfortable reaching a full handstand in the wall walk, stop short of vertical, pause for a second, then control the descent.
The rope climbs should not take longer than :40 to complete. Adjust the number of reps or substitute hanging knee raises, rope lowers, or a technique drill. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
You will have a good bit of rest after the calories on the bike, so push the pace to 90-95% effort.
