Jan 19, 2022
Strength
5 Sets
Notes
Our strength today is clean and jerks. Today’s complex has you performing 1 clean then 2 jerks. You will have 15-minutes to warm up to a weight that is a rate of perceived exertion of 7/10. You will complete 5 total lifts at that weight. You may rest as needed between lifts.
The clean will be taken from the floor and you will pass through a full squat. If you feel like you are out of position, you may take the lift from position 1 or 2.
If you are comfortable with the split jerk, go for it. If not, you may perform a push jerk. Focus on a controlled dip, explosive drive, then receive the bar overhead with elbows locked out. After the first jerk, stand up, show control, lower the bar back to the front rack, and perform the second jerk.
Conditioning
4 Sets
Complete as many reps as possible in 2:00:
- 30 Jump Lunges
- 12 Toes to Bar
- Max Power Cleans
Rest 1:00
Notes
Today’s workout is 2-minutes of work with 1-minute of rest for 4 sets. You will begin the work interval with 30 jump lunges and 12 toes to bar. Then, with the remaining time, complete as many power cleans as possible. Your score is the number of power cleans accumulated across the four sets.
Move quickly, but smoothly through the jump lunges. Maintain a soft touch of the knee each rep. Step up and back, if needed. Adjust the number of reps if you think they will take longer than :40.
Aim to complete the 12 toes to bar in no more than :40. If you cannot maintain 2-3 sets each round, either adjust the number of reps or substitute knee raises or sit ups.
Use a heavy weight for the power cleans. Challenge yourself to move a heavier bar at a consistent pace. But make sure you can get one rep at least every :08. If you can’t, the bar is a bit too heavy.
Jan 18, 2022
Strength
4 Sets
- 3-5/arm Alternating False Grip Archer Ring Row or Archer Ring Pull Up @ 2011
- 4-6 Stationary Dips @ 2111
Notes
Our strength today is focused on upper body pushing and pulling. You will alternate between the two exercises for 4 working sets.
Alternating Arm False Grip Archer Ring Row. Stick to the tempo and get all the reps, then make the angle harder. This movement is adjusted just like a normal ring row. The closer you are to horizontal, the harder the exercise. If you felt confident with the ring rows the past two weeks, consider trying an archer ring pull up this week.
Stationary Dips. Get all the reps at the tempo, then add weight. Use your feet or a light band for a spot. Prioritize as long of a range of motion as possible.
Conditioning
2 Sets
Complete as many rounds as possible in 5:00:
- 10 Alternating Single Arm Dumbbell Hang Clean and Jerk
- 6 Burpee Box Jump Overs
Rest 2:00
Notes
Our workout today is a simple couplet of dumbbell hang clean and jerks and burpee box jump overs. You will accumulate as many rounds and reps as possible in 5-minutes, then rest two minutes before completing another 5-minute round.
The dumbbell weight should be light. You want to complete 10 reps unbroken every time you pick up the dumbbell.
The burpees should take no longer than :40. Adjust the box height or number of reps to stay within that time domain.
Jan 17, 2022
Strength
Back Squat
Notes
Our strength today is back squat. We will be performing 4 sets of 3 reps at the same weight across all sets. Take 4-6 warm up sets to build to a weight that feels like a 7/10 rate of perceived exertion. You will then use that weight for all working sets. Aim to use about 5-10% more weight than last week’s sets of 4.
There is no tempo restriction this month, but you should still focus on controlling the descent, keeping tension in the bottom position, and staying balanced throughout the lift.
Conditioning
“The Surgeon”
For time:
- 75 Calories
- 75 Air Squats
- 75 Double Unders
- 75 Kettlebell Swings
18minute time cap
Notes
Our workout today is called “The Surgeon” for our very own John Hanks, who turns 75 today! It is a chipper and your score is how long it takes you to complete the prescribed reps or the number of reps completed under the 18-minute time cap.
You choose bike or rower for the calories. If you think you’ll take longer than 5-minutes to complete the calories, decrease the number of calories to 47.
Move at a smooth pace through the air squats.
If you are going to substitute single unders, aim for 118 reps, to keep the birthday theme.
Choose a light-moderate kettlebell weight that allows you to complete the 75 reps in 3-4 sets.
Jan 16, 2022
Strength
3 Sets
- 8-10 Hack Squats w/ foam roller
- 3/side Hip Airplanes
- 5/side Barbell Overhead Split Squat @ 2011
- 3 Jefferson Curls w/ :10 negative
Notes
Our strength today involves four exercises that target lower body strength and mobility. You will rotate through the 4 exercises for 3 rounds, resting as needed between each exercise.
Hack Squats w/ foam roller. Move through a full range of motion. Get all 10 reps first, then add weight. Aim to use 5-10lbs more than the last two weeks
Hip airplanes. If you struggle to hold your balance, hold on to the rig and focus on moving through as big a range of motion as possible while showing control. Move slowly here.
Barbell Overhead Split Squat. Use a light weight here. Focus on a good overhead position where the bar is directly over your center and your elbows are locked out. Maintain a soft touch of the knee each rep.
Jefferson Curls. Use a very light weight here. If you have a history of back issues, considering substituting a banded hamstring stretch for :30 on each leg.
Conditioning
Complete as many rounds as possible in 15:00:
- 12-15 Calories
- 12 Box Jump Overs
- 9 Dumbbell Hang Power Cleans
Notes
Today’s workout is a simple triplet of calories, box jump overs, and dumbbell hang power cleans. Your score is the number of rounds and reps completed in 15-minutes.
The calories should take no more than 1-minute each round. Adjust the target accordingly.
Choose a box height that allows you to move consistently throughout the workout. Stay safe. Be totally confident in yourself each jump. Otherwise, lower the box.
Choose a light-moderate set of dumbbells. Aim to complete the 9 reps unbroken throughout the workout. The goal is consistent movement throughout the 15-minutes.
Jan 14, 2022
Conditioning
Working in teams of 3, complete 4 rounds for time:
- 40-50 Calorie Bike
and
- 40-50 Calorie Row
then…
- 90 Wall Balls
and
- 45 Burpee Box Jump Overs
Notes
Today’s workout is completed in teams of 3. There will always be 2 people working and 1 person resting. The calorie bike and row will be done simultaneously. You can rotate on the machines whenever you want. Once both machines read 40-50 calories, you will move on to the wall balls and burpees. They will also be done simultaneously. You may rotate stations whenever you want. Once your team has finished 90 wall balls and 45 burpee box jump overs, you will return to the machines for the next round.
The calories should not take longer than 3-minutes. Adjust the target calories accordingly.
The burpee box jump overs and wall balls should take no longer than 4-minutes to complete. Choose a ball light enough to maintain sets of at least 10-15. Rotate often on the burpees. Small sets will help you keep up a fast pace.
