Nov 7, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow snatch pull + 1 snatch (position 2)
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 from position 2. 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. Be sure to pass through position 1 as you drive up through extension during your snatch from position 2.
Conditioning
Every 1:30 for 8 rounds:
- 5 Front Squats
- 5 Shoulder to Overhead
- 3 Bar Muscle Ups or 8 Pull Ups
Notes
Our workout is intervals of front squats, shoulder to overhead, and bar muscle ups or pull ups. You will complete a new round every 1:30. Your score is the sum total time from all 8 rounds.
The front squat and shoulder to overhead should be at a weight that allows you to complete the 5 reps of each movement without putting the bar down. This will be a moderate weight and slightly heavier than the weight we used during last week’s benchmark workout.
The bar muscle ups or pull ups should be completed in 1 set. Adjust the number of reps or substitute any pull up variation in order to maintain that stimulus.
Nov 5, 2021
Conditioning
In a team of 4, complete 3 rounds for time
then…
- Partner 1&2 – 40 Burpee Box Jump Overs (opwaat)
- Partner 3&4 – 40 Toes to Bar (opwaat)
then…
- Partner 1&2 – 40 Toes to Bar (opwaat)
- Partner 3&4 – 40 Burpee Box Jump Overs (opwaat)
30:00 time cap
Notes
Today’s workout is 3 rounds of running, burpee box jump overs and toes to bar. The workout starts with everyone running 400m together. When everyone is back from the run, partners 1 and 2 will complete 40 burpee box jump overs while partners 3 and 4 complete 40 toes to bar. The pair will then switch stations and complete the 40 burpee box jump overs and 40 toes to bar. 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 burpee box jump overs shouldn’t take longer than about 3-minutes. Choose a box height that allows you and your partner to maintain a quick pace. Alternating small sets is a good strategy to allow you to maintain a quick pace.
The 40 toes to bar should also take no longer than 3-minutes. Switch often with your partner so that you do not hit failure.
Nov 4, 2021
Strength
Front Squat @ 20X1
- Build to a heavy set of 4-5.
- Drop 15% and do two more sets of 4-5
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 4-5. Aim for 5 reps each set. As you add weight, it will become harder to maintain the tempo. If you complete your 4th rep and find that you cannot maintain the tempo on the 5th 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 4-5 reps with the same tempo.
Conditioning
Complete as many rounds as possible in 12:00:
- 200m Run
- 2 Wall Walks
- 10* Wall Balls
*Add 5 reps every round
Notes
Today’s workout is a triplet of running, wall walks, and wall balls. You will begin by completing a 200m run, 2 wall walks, and 10 wall balls. Then the next round will include 200m run, 2 wall walks, and 15 wall balls. And you will continue to add 5 wall balls each round. Your score is the number of rounds and reps completed in 12-minutes.
The runs should take about 1:15 or less each round. Adjust the distance accordingly.
The wall walks should never take longer than :30. Adjust the number of reps or lower the target height.
Choose a wall ball weight that allows you to complete at least 20 reps unbroken.
Nov 3, 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
10 Rounds for time
- 250m Row or Ski or 500m Bike Erg
- 10 Burpees to a Plate
20min Time cap
Notes
Our workout today is a simple couplet of machine work and burpees to a plate. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 20-minute time cap.
The machine work should not take longer than 1:15 to complete each round. Adjust the distance to 200m if you cannot maintain that pace.
Check out this video of burpees to a plate. Make sure to stand up to full extension of the knees and hips when you are on top of the plate. Adjust the number of reps if you cannot maintain a pace of at least 10 reps in :45.
Nov 2, 2021
Strength
Every minute on the minute for 10:00:
- 1 Slow snatch pull + 1 snatch (position 1)
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 from position 1. 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. Then dip and drive vertically for the snatch from position 1.
Conditioning
Every 2:00 for 4 rounds:
- 10 Box Jump Overs
- 10 Alternating Arm Dumbbell Clean and Jerks
Move immediately into…
Every 2:00 for 4 rounds:
- 10 Box Jump Overs
- 10 Alternating Arm Dumbbell Snatch
Notes
Today’s workout is a couplet of box jump overs and dumbbell clean and jerks immediately into a couplet of box jump overs and dumbbell snatches. Your score is the sum total time from all 8 rounds.
Stay safe on the box jump overs. Adjust the height so that you can move safely and continuously to complete the 10 reps in under :40 each round.
The dumbbell should be a moderate-heavy weight. Try to complete the 10 reps in 1-2 sets each round.
If you are not getting at least :30 rest between rounds, either adjust the box height so that you can move faster or lower the dumbbell weight so that you can complete the 10 reps in fewer sets. If you are getting more than 1-minute rest each round, raise the height of the box and/or use a heavier dumbbell.
