Dec 7, 2021
Strength
3 Sets
- 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 starting our handstand walking progression today. 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.
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.
Strength Part 2
3 Sets
- 10m Reverse Walking Plank (seal drag)
- 3-5 Straight Arm Arching Lean Back w/ :02 hold at top each rep
Rest as needed between exercises
Notes
Part 2 of our strength is a straight arm push and pull. You will alternate between the two exercises, resting as needed, and complete 3 total sets.
During the reverse plank walk, focus on keeping your shoulders protracted and arms straight. Keep your lower body really tight throughout.
If you struggle to pull back far enough during the straight arm arching lean back, keep your feet on a back and give yourself a spot. Check out this video for a demo.
Conditioning
10 Rounds for time:
- 8 Push Press
- 10 Burpees over the Bar
13:00 time cap
Notes
Our workout is a simple couplet of push press and burpees over the bar. Your score is the time to complete the 10 rounds or the number of rounds and reps completed under the 13-minute cap.
The push press should be light. Use a weight you can maintain unbroken sets of 8 and move quickly.
If you have room, perform the burpees as bar facing. If not, perform lateral burpees. If the 10 reps will take longer than about :50, consider lowering the number of reps each round.
Dec 6, 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″ off ground 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 plates are 1″ off the ground, 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
For time:
5 rounds of:
- 5 Strict Pull Ups
- 10 Push Ups
- 15 Air Squats
immediately into 5 rounds of:
- 10 Dumbbell Snatch
- 10 Box Jumps
12:00 time cap
Notes
Today’s workout is a triplet into a couplet. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute cap.
Don’t take more than :20 to complete the 5 pull ups each round. Substitute banded pull ups or ring rows.
The push ups should also take no longer than :20 each round. Perform them with your hands elevated on a box if you can’t maintain quick sets.
The air squats are your chance to let your arms recover. Move smoothly through the 15 reps each round.
The dumbbell should be a moderate weight. Don’t spend more than :30 on the dumbbell each round.
Choose a box height that you can safely move at a consistent pace of all 10 reps each round.
Dec 5, 2021
December Benchmark Workout
For time:
Notes
Our benchmark workout for December is a 1000m row. There is some important data we need from this workout. This means that you will have to set the monitor to count down from 1000m. To do this you must press “select workout”, then “new workout”, then “single distance”. Then set the distance to “1000” and press the check mark to begin.
Remember our start that we practiced to get you to your working pace in as few strokes as possible. You will begin with a full stroke, then return half way for you next stroke (bringing the handle to right above your feet for the next stroke), then return 3/4 of the way for your third stroke (bringing the handle about 12″ past your feet), then the fourth stroke is another full stroke. You should now be at your working pace.
If you have never rowed this time domain before (3:30 – 4:30) and have no idea what your pace should be, you will have to work by feel. Approach this under control for the first 500m, then gradually pick up the pace to a full sprint for the last 150-200m.
When you are finished collect the data by pressing “menu back”, then “more options”, then “memory”, then press the magnifying glass to collect your information. The information you should record for future reference is your total time, your average pace per 500m, and your strokes per minute.
Strength
3 Rounds
- Supine Dumbbell Curl @ 2111 x 8-10
- Feet elevated thoracic bridge x :15 hold
- Ring Tricep Extension @ 2112 x 8-10
- Sideways Monkey Bar Traverse (swing or traverse) x :20
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
Supine Dumbbell Curl. Lay the bench on top of boxes so you have room to extend your arms. Feel a stretch and curl from that extended arm position. Get all 10 reps, then go up in weight.
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.
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.
The Sideways Monkey Bar Traverse is about finding a rhythm in your swing. Keep the control with your shoulders.
Dec 3, 2021
Conditioning
With a partner, one person working at a time, complete for time:
- 80-100 Calories
- 100 Hang Power Cleans
- 100 Push Ups
- 100 Front Rack Reverse Lunges
- 80-100 Calories
30:00 time cap
Notes
We have a chipper today. You and your partner will chip away at the prescribed work with only one person working at a time. Your score is the time to complete all reps or the number of reps completed under the 30-minute cap.
The calories should never take longer than 8-minutes. Adjust the number of reps accordingly. A good strategy would be to switch pairs every :20-30 if you are biking, and :45 if you are on the rower.
The barbell weight should be dictated by the movement you find the most difficult. You want to be able to maintain sets of 10 on both the hang power cleans and the front rack lunges.
Perform your push ups with your hands up on a box or bench if you cannot maintain good positions and full range of motion for 5 sets of 10 reps.
Dec 2, 2021
Strength
Front Squat
- Build to a set of 5 @ RPE 9.
- Drop 15% and do 2 sets of 5.
Notes
Our strength today is front squats. We are beginning a new cycle where this no tempo restriction. You will first build to a heavy set of 5 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 5.
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
For time:
- 24-30 Calories
- 75 Thrusters
- 12-15 Calories
9:00 time cap
Notes
Today’s workout is a chipper. Your score is the time to complete the prescribed work or the number of reps completed under the 9-minute time cap.
Don’t spend more than 2-minutes on the first set of calories and 1-minute on the second set.
The thrusters should be very light. If you have ever done the workout, “Jackie” it should be the same weight as that. You want to be able to hold on to the barbell for very big sets.
