Dec 19, 2021
Strength Part 1
Every 1:15 for 5 rounds:
- Snatch (position 1) + Snatch (position 2) + Snatch (position 3)
*Stay light and use this as a warm up.
Notes
Part 1 of our strength today will serve as a primer for our heavy snatch. You will complete 3 snatches every 1:15 for 5 rounds. Your first snatch will be from position 1, then from position 2, then from the ground.
Stay at a light weight that allows you to keep your positions perfect and does not leave you feeling fatigued for the heavy snatch. Your first round should be with the empty barbell, then make small jumps and finish around 50-65% of your projected heavy single.
Strength Part 2
Every 1:15 for 5 sets:
- Snatch w/ :01 pause at 1″ below the knee
Notes
Part 2 of our strength today is pause snatches. You will perform 1 snatch at the top of every 1:15 for 5 rounds. When you complete the 1 snatch you will begin the lift, pause for :01 when the bar is 1″ below the knee, then complete the snatch.
You may build in weight or stay at the same weight for all 5 sets. The priority, as always, is sticking to the pause prescription and holding good positions.
Conditioning
2 Rounds of time
- 20 Toes to Bar
- 30 Overhead Squats
- 10 Bar Muscle Ups or 20 Pull Ups
15:00 time cap
Notes
Our workout today is a triplet of toes to bar, overhead squats, and bar muscle ups or pull ups. Your score is the time to complete both rounds or the number of rounds and reps completed under the 15-minute time cap.
Aim to take no more than 4 sets to complete the toes to bar. Adjust the number of reps or substitute knee raises or sit ups.
The overhead squats should be light. You want to complete the 30 reps in 2-3 sets each round. Keep in mind your shoulders will be fatigued from the toes to bar and bar muscle ups or pull ups.
Aim to complete the bar muscle ups or pull ups in 2-3 sets. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows
Dec 17, 2021
Conditioning
With a partner, complete 5 rounds for time:
- 100 Double Unders (each and at the same time)
- 15 Synchronized Dumbbell Front Squats
- 20 Toes to Bar (opwaat)
- 30 Wall Balls (opwaat)
30:00 time cap
Notes
Our workout today is 5 rounds of double unders, syncrhonized dumbbell squats, toes to bar, and wall balls. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute cap.
The double unders should never take longer than 1:30. Adjust the number or substitute single unders.
Choose a light weight on the dumbbell squats that allows you to complete 15 reps in a row each round. To be synchronized, both partners must be in the bottom and reach full extension at the same time each rep.
Transition quickly on the toes to bar to keep a fast pace. If you fall off your rhythm, hop down and let your partner go. Substitute knee raises or sit ups if needed.
Choose a wall ball weight that allows you to complete 15 reps in a row each round.
Dec 16, 2021
Strength
Every 1:30 for 8 rounds:
- (1 Power Clean + 1 Push Jerk) x 2
Notes
Today’s strength is power clean and jerk. You will perform 2 power clean and jerks every 90 seconds for 8 rounds. You may build in weight or choose a weight to maintain across all 8 rounds.
Drop the bar and reset between each rep of power clean and jerks. Don’t rush. If you are completing the 2 reps in under :12-15, you are working at the right pace. Aim to build to about 5-10% more than last week’s 3.
Conditioning
For time:
- 40 Bar Facing Burpees
- 30 Power Snatches
Rest 2:00
- 30 Bar Facing Burpees
- 20 Power Snatches
15:00 time cap (including rest)
Notes
Our workout today is two simple couplets of burpees and power snatches. Your score is the time it takes to complete both couplets including the 2-minute rest.
If you cannot maintain a pace of at least 10 burpees per minute, lower the number of reps to 30 in the first round and 20 in the second round.
The power snatches in the first round should be light. Very quick singles or small touch and go sets is a good strategy. Then, during the 2-minute rest, add weight to your barbell. The second round should be a moderate weight. You will want to perform the 20 reps in singles.
Dec 15, 2021
Strength
Front Squat
- Build to a set of 3 @ RPE 9.
- Drop 15% and do two sets of 3.
Notes
Our strength today is front squats. You will first build to a heavy set of 3 reps, stopping at a weight that feels like a 9/10 rate of perceived exertion. You will then drop 15% and do two more sets of 3.
As the bar gets heavier, be sure not to make jumps in weight that are too big. This will help save you from jumping to a weight that is too heavy and hitting failure. We don’t want any failed reps.
Conditioning
Every 8:00 for 2 rounds:
- 40-50 Calories
- 6 Double Dumbbell Devil Press
- 12 Dumbbell Thrusters
- 18 Toes to Bar
Notes
Our workout today is 2 rounds of calories, devil press, thrusters, and toes to bar. You will complete a new round every 8:00. Your score is the sum total time from each round.
The calories should never take longer than 3:30. Adjust the target number accordingly.
Choose a weight on the dumbbells that allows you to complete the devil press without taking your hands off the dumbbells and the thrusters unbroken. Think about which movement you find more difficult and adjust the weight according to the more challenging movement.
The toes to bar should take no more than 3-4 sets. Adjust the number of reps or substitute knee raises or sit ups.
Dec 14, 2021
Strength
3 Sets
- 8-12 Partner Assisted Handstand Walk Steps
Or
- 8-12 Lateral Handstand Walk Steps per side
Or
- 8-12 Box Handstand Walk Steps per side
Or
- 8-12 Shoulder shifts in plank, pike, or handstand
Rest about 2:00 between sets
Notes
We are adding another option to our handstand walking progression today. But again, don’t worry if you feel you are not yet ready to get inverted. We will have a progression that is suitable for all levels of comfort with a handstand.
If you feel confident moving laterally against the wall, then grab a partner and choose one of these partner assisted handstand walk variations.
We will be either working on walking laterally or simply getting comfortable supporting your body weight with a solid lockout on one arm. If you are walking, you can choose to either perform your walks against the wall or around a box. If you don’t feel comfortable bringing a hand off the ground, you can work on shoulder shifts in a plank, pike, or handstand. Focus on keeping your lower body tight, pushing tall through the support arm, and maintain a good lockout on the support arm.
Straight Arm Strength
3 Sets
- 4-5 Ring Fall Outs
- 10m Reverse Walking Pike Hold
Notes
We are switching up our straight arm strength work today with two new exercises.
Ring fall outs. You may adjust the ring fall throughs by raising the rings up so that when your arms are overhead, you are not quite as close to the ground.
Reverse Walking Pike Hold. Focus on keeping your arms straight and pushing up through the shoulders each step.
Conditioning
Complete as many rounds as possible in 9:00:
- 3 Bar Muscle Ups (or 6 pull ups)
- 6 Dumbbell Hang Power Cleans
- 36 Double Unders
Notes
Today’s workout is a triplet of bar muscle ups or pull ups, dumbbell hang power cleans, and double unders. Your score is the number of rounds and reps completed in 9-minutes.
The bar muscle ups or pull ups should be completed in 1 set each round. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Use a moderate weight for the dumbbell hang power cleans. Aim to complete 6 reps in a row each round.
The double unders should not take more than :25 to complete. Adjust the number of reps or substitute single unders.
