Dec 13, 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 1:30 for 4 sets:
- Snatch w/ :01 pause at 1″ below the knee and :01 pause at position 2
Notes
Part 2 of our strength today is pause snatches. You will perform 1 snatch at the top of every 1:30 for 4 rounds. When you complete the 1 snatch you will begin the lift, pause for :01 when the bar is 1″ below the knee, then continue up and pause for :01 when the bar is at position 2. Then complete the snatch from that pause at position 2.
You may build in weight or stay at the same weight for all 4 sets. The priority, as always, is sticking to the pause prescription and holding good positions.
Conditioning
Every minute on the minute for 10:00:
Min 1 – 12-15 Calories
Min 2 – 5 Squat Clean Thrusters
Notes
Our workout today is 5 rounds of calories and squat clean thrusters. On the odd minutes you will complete 12-15 calories. On the even minutes, you will complete 5 squat clean thrusters. Your score is the weight used for the squat clean thrusters.
Don’t spend more than :45 on the calories. Adjust the number accordingly.
Use a heavy weight for the squat clean thrusters. One rep every :06-08 is a good pace to maintain.
Dec 12, 2021
Strength
3 Rounds
- Ring Bicep Curl @ 2111 x 8-10
- Feet elevated thoracic bridge x :15 hold
- Ring Tricep Extension @ 2112 x 8-10
- German Hang x 2-4 slow reps
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
Ring Bicep Curl (third video). To make the rep easier, walk your feet back so that you are more vertical.
For the feet elevated thoracic bridge, first focus on getting your arms straight, then try to straighten the legs. Most of us will need to elevate our feet on a bigger box than seen in this picture here. If you cannot perform this with your hands on the ground, you can perform this with your feet on the ground, reaching back to the stall bars or wall, like this (though your hands most likely won’t be nearly as low).
Here is a video of the ring tricep extension. Make sure you are not moving from the shoulder and only extending at the elbow to isolate the tricep.
Choose one of the variations from our German Hang Progression. You can choose to simply stretch in the bottom of the hang or practice rotating around.
Conditioning
In a team of 3, with one person rowing at a time, row as many meters as possible in 21:00.
You must alternate every 250m.
Begin the first few intervals at your 1k pace. If you feel good, push the pace towards the end of the workout.
When you are not rowing, complete 5-7 strict pull ups before getting back on the rower for your next interval.
Notes
Today we are working on our 1k row progression. You will work in a team of 3 and accumulate as many meters as possible in 21:00. You must alternate every 250m.
Begin the first few intervals at your 1k pace. This means that if you got 4:00 on your 1k test last week, you will hold a 2:00/500m pace to start today’s workout. If you feel good towards the later intervals, try to push the pace a bit. But don’t start out faster than your 1k pace.
During your rest time while your partners are rowing, complete 5-7 strict pull ups, banded pull ups, or ring rows.
Dec 10, 2021
Conditioning
With a partner, complete 5 rounds for time:
- 400m Run together
- 20 Power Snatches
- 20 Burpees over the Bar
30:00 time cap
Notes
Our workout today is a partner workout. Your team will complete a triplet of running, power snatches, and burpees over the bar. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute cap.
The runs will be done together and should never take more than 2:30. Adjust the distance as needed.
Use a moderate weight on the power snatches. Alternating quick singles is a good strategy.
Only one person will be working at a time on the burpees, so keep the sets small, alternating every 3-5 reps, to maintain a faster pace.
Dec 9, 2021
Strength
Every 1:30 for 8 rounds:
- (1 Power Clean + 1 Push Jerk) x 3
Notes
Today’s strength is power clean and jerk. You will perform 3 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 3 reps in under :20-25, you are working at the right pace.
Conditioning
Complete as many reps as possible in 5:00:
right into…
Complete as many reps as possible in 4:00:
right into…
Complete as many reps as possible in 3:00:
- Burpees over the kettlebell
right into…
Complete as many reps as possible in 2:00:
right into…
Complete as many reps as possible in 1:00:
Notes
Our workout today is 5 intervals back-to-back. Your score is the sum total number of reps from each interval.
Keep a consistent pace on the calories that allows you to get right to work on the kettlebell snatches.
Choose a moderate weight on the kettlebell that allows you to maintain unbroken sets of 10 on each arm.
Stay steady on the burpees. If you cannot safely jump over the kettlebell with two feet, jump over a smaller object.
Any style of pull up is acceptable. If you do not yet have kipping pull ups, substitute jumping pull ups, banded pull ups, or ring rows.
Dec 8, 2021
Strength
Front Squat
- Build to a set of 4 at RPE 9.
- Drop 15% and do 2 sets of 4.
Notes
Our strength today is front squats. You will first build to a heavy set of 4 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 4.
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
2 Sets
In 7:00
- Row 800-1000m or Bike 1600-2000m
- Max Wall Balls
Rest 3:00
Notes
Today’s workout is two sets of 7-minutes of work with 3-minutes of rest between sets. Your score is the sum total number of wall balls.
The row or bike should take no longer than 4:30. If you cannot maintain a pace of 2:15/500m on the rower or 2:15/1000m on the bike, adjust the distance.
Choose a moderate weight wall ball that allows you to complete sets of at least 10 reps with minimal breaks. You should be able to accumulate at least 40 reps each round. If you do not, either adjust the distance of the row/bike or choose a lighter wall ball weight.
