Feb 4, 2022
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 30:00:
- 50 Double Unders
- 8 Push Jerks
- 8 Lateral Burpees over Bar
- 8 Front Squats
Notes
Today’s workout is completed with a partner. Partner 1 will complete a full round of double unders, push jerks, burpees, and front squats, then partner 2 will complete a full round. Your score is the number of rounds and reps completed in 30-minutes.
The double unders should take no longer than :40. Adjust the number of reps or substitute single unders.
Choose a moderate weight on the barbell that allows you to complete both the push jerks and front squats unbroken throughout the workout.
The burpees should take no longer than :45. Adjust the number of reps accordingly.
Feb 3, 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 10. 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.
Each rep should be performed with a :01 pause at lockout, controlled lower, and very light tap on the ground between reps.
Conditioning
Every 5:00 for 4 Sets:
- 15-20 Calories
- 10 Dumbbell Power Cleans
- 20m Dumbbell Front Rack Walking Lunge
Notes
Today’s workout is 4 rounds of calories, dumbbell power cleans, and front rack walking lunges. You will complete a new round every 5-minutes. Your score is the sum total time from all 4 rounds.
The calories should take about 1-minute. Adjust the target accordingly.
The dumbbells should be a moderate weight that allows you to complete the power cleans unbroken and complete at least 10m of the lunge unbroken. Be sure to maintain a soft touch of the knee each step of the lunge.
Feb 2, 2022
Skill
Perform 2 sets of
Then perform 3-4 Sets of:
- # Ring Muscle Up
or
- 3-5 Swinging Horizontal Ring Row
or
- 5 Ring Swings
or
- 3-5 Swinging Ring Pull Up
Notes
The skill portion of our ring muscle up day begins with 2 sets of 10 ring swings. Once you have completed that, you will perform 3 sets of another skill of your choice.
Ring Swings Focus on creating a tight hollow and arch. Keep pressure back on the rings in your hollow and forward on the rings in your arch.
If you have ring muscle ups, pick a number that allows you to maintain good positions and perform 3-4 sets.
Swinging Horizontal Ring Row If you have a good ring swing and want to learn to generate power to bring you up and over the rings, this is a good drill. Use the momentum as you swing from your arch to your hollow, pop the hip but maintain full body tension, and pull the rings towards your hips.
Swinging Ring Pull Up If you want to practice a fun drill that helps you understand the rhythm of the swing and how to maintain body tension, this is a good drill.
Strength
2 Sets
- 3-5 Hanging Turnover Drill or :15 False Grip High Pull Hold
- 3-5 Ring Dips or Stationary Dips @ 2111
- 2-3/arm Mixed Grip Chin Up or Ring Row @3011
Notes
Part 2 of today’s muscle up work is 2 sets of 3 different exercises. Take 8-10 minutes to rotate through the 2 rounds at an easy pace.
Hanging Turnover Drill Move slow and controlled through these reps. This can be adjusted by keeping your feet on the ground and self-spotting. If you want to simply work on the strength required to do a deep pull up with a false grip, you can work the False Grip High Pull Hold.
If you can maintain the tempo for all reps of a stationary dip, advance to the ring dips. Otherwise, you can use band assistance or self-spot the stationary dips.
Mixed Grip Chin Up This can be performed as a chin up or as a ring row. Rotate one hand from pronated to supinated as you pull. Hold the top for :01 and control the lower for :03.
Conditioning
2 Sets
Complete as many rounds as possible in 4:00:
- 1 Rope Climb
- 10 Push Ups
- 10 Box Jump Overs
Rest 4:00
Notes
Today’s workout is 2 sets of 4-minutes of work with 4-minutes of rest. Your Score is the sum total number of rounds and reps from both sets.
The rope climb should take no longer than :25 to complete. Adjust the number of reps or target height accordingly. Here is a good test to show that you have enough confidence on the rope to climb to the top safely. Substitute rope lowers, hanging knee raises, or adjust the height of the rope climb as needed.
Aim to complete the push ups in 1-2 sets throughout the workout. Elevate you hands on a box if needed.
Stay smooth on the box jump overs. Choose a height that you are confident with each jump. Stay safe.
Feb 1, 2022
Strength
Take 15 minutes to work on the following complex:
- Power Snatch (position 1) + Overhead Squat + Snatch (position 1)
Notes
Our strength today is a snatch complex. You will take 15-minutes to work on a Power Snatch (position 1) + Overhead Squat + Snatch (position 1). You may build in weight as far as positions allow or pick a manageable weight and perform a few sets at that weight.
Focus on a vertical drive from position 1 during the power snatch and the snatch.
Conditioning
For time
- 40-50 Calories
- 40 Alternating DB snatches
- 30 burpees
- 20 hang power cleans
- 10 Bar Muscle Ups or Pull Ups
18:00 time cap
Notes
Today’s workout is a chipper. Your score is the time to go through the prescribed movements or the number of reps completed under the 18-minute cap.
The calories should take no longer than 4-minutes. Adjust the target number accordingly.
Use a moderate weight dumbbell. Aim to complete the 40 reps in 2-3 sets.
The burpees should take no longer than 2:00. Adjust the number accordingly.
Use a moderate weight barbell that allows you to complete the 20 reps in 2-3 sets.
Aim to complete the bar muscle ups or pull ups in about 2 sets. Adjust the number of reps or substitute a different pull up variation.
