Feb 22, 2022
Strength
Deadlift
Notes
Today is deadlift day. You will take 4-6 warm up sets to build to a weight that you can manage for 3 sets of 4. The first set should leave you feeling like you could have done a few more reps. Use that weight for all 3 sets and take 2-3 minutes rest between sets. Aim to use about 3-5% more weight than last week.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
Every 7:00 for 3 rounds:
- 21-27 Calorie Row
- 21-27 Calorie Bike Erg
- 200m Run
Notes
Our workout today is 3 rounds of rowing, biking, and running. You will begin a new round every 7-minutes and complete 3 total rounds. Your score is the sum total time from all 3 rounds.
The row, bike, and runs should all take no longer than 1:45. Adjust the target number of calories and distance accordingly.
In a bigger class, we will be running heats. A new heat will begin every 2-minutes.
Feb 21, 2022
Strength
Take 15-minutes to work on the following complex:
- Clean (position 2) + Jerk + Clean + Jerk
Notes
Today you will be working on a clean from position 2, jerk, clean from the ground, then jerk. You may build to a heavy for the complex or choose a lighter weight and do a few sets. You may drop the bar and reset after the first jerk.
Conditioning
Complete as many rounds as possible in 10:00:
- 10 Power Snatch
- 10 Burpees over the Bar
- 10 Thrusters
- 10 Pull Ups
Notes
Today’s workout is 10-minutes of power snatches, burpees over the bar, thrusters, and pull ups. Your score is the number of rounds and reps completed in 10-minutes.
The barbell weight should be light. You should be able to complete the power snatches in 1-2 sets and the thrusters in 1 set each round.
If the burpees take longer than :45, adjust the number of reps to 7.
The pull ups should be completed in 1-2 sets. Substitute banded pull ups, jumping pull ups, or ring rows.
Feb 20, 2022
Strength
3 Sets
- 5/side Weighted Step Ups
- 5/side GHD Arch Swivels
- 3-4/side Internal rotation lift offs from shin box
Notes
Today is a lower body strength and mobility day. You will rotate through three exercises for 3 working sets. Take your time moving through each exercise.
Hold two dumbbells in a farmer’s carry for the step ups. Show control through the entire range of motion on the step ups. If you need help from the non-working leg before reaching full extension, use a lighter load.
GHD Arch Swivels Place your upper quads on the pads. Your body should be parallel to the ground. Keep the legs, butt, and belly tight. Unlike the video, you should rotate slow and controlled.
Internal rotation lift offs from shin box Keep the knees and hips at a 90 degree angle. If you cannot lift the foot off the ground, lean farther forward. Hold the top for :01 each rep.
Conditioning
3 Sets
In 3:00:
- 20m Dumbbell Front Rack Walking Lunge
- 10 Box Jump Overs
- Max Calories in remaining time
Rest 3:00
Notes
Today’s workout is three rounds of 3-minutes of work with 3-minutes of rest between rounds. Your score is the number of calories completed each round.
The lunge should be done with a moderate weight that allows you to complete the 20m without putting the dumbbells down. Be sure to maintain a soft touch of the knee on the ground each step.
Choose a box height that allows you to move smoothly and safely throughout the 10 reps each round.
Aim for a hard, but sustainable pace on the calories. You want to be consistent across all three rounds to maximize your score.
Feb 18, 2022
Conditioning
With a partner, complete for time:
then, alternate full rounds and complete 3 each:
- 5 Squat Cleans
- 10 Burpees over the Bar
- 15 Wall Balls
then
then, alternate full rounds and complete 3 each:
- 5 Squat Cleans
- 10 Burpees over the Bar
- 15 Wall Balls
30:00 time cap
Notes
Today’s workout is done with a partner. You both will begin with an 800m run. As soon as one athlete returns, that athlete can begin working through the rounds of squat cleans, burpees, and wall balls. You will both alternate full rounds until you have each completed 3 rounds. Then, you will complete a 400m run. When you return, follow the same format as before and complete 3 rounds each of the triplet. Your score is the time to complete the prescribed work.
The 800m run should not take longer than 4:30 and the 400m run should not take longer than 2:15. Adjust the distances accordingly.
Choose a moderate weight barbell that allows you to complete quick singles on the squat cleans.
If the burpees take longer than :45, adjust the number to 7 reps.
Choose a light wall ball that allows you to complete each round unbroken.
Feb 17, 2022
Strength
Take 15-minutes to work on the following complex:
- Snatch high pull + power snatch from pos.2 + :02 pause in receiving position + squat from pause
Notes
Our snatch complex today begins with a snatch high pull. You will then lower the bar to position 2 and perform a power snatch. When you receive the bar overhead, pause for :02. Then, rather than standing, sink into the bottom of your overhead squat. You will work on this complex for 15-minutes. You may build in weight or choose a weight to do a few sets across.
Focus on a vertical drive during the high pull. Don’t throw your shoulders back. Instead, push straight up toward the ceiling.
Focus on your footwork when receiving the bar overhead. You should not have to adjust your feet before sinking into the overhead squat.
Conditioning
21-15-9 reps of:
- Devil Press
- Knees to Elbows
12:00 time cap
Notes
Today’s workout is a simple couplet of devil press and knees to elbows. Your score is the time to complete the 45 reps of each movement or the number of reps completed under the 12-minute time cap.
Use a light set of dumbbells for the devil press. Aim to complete each round without taking your hands off the dumbbells.
Aim to complete the knees to elbows in no more than 3 sets each round. Adjust the number of reps or subsitute knees to chest or knee raises.
