Mar 20, 2022
Strength
Every 2:30 for 5 rounds:
Notes
Today’s strength is clean and jerks. Every 2:30 you will complete 3 cleans from the ground and 1 jerk. You may build throughout the 5 rounds or choose a weight to use for all 5 rounds.
You may drop and reset between each clean. If you cannot maintain your positions taking the bar from the ground, perform your cleans from position 1 or 2.
Conditioning
10 Rounds for time:
- 10 Toes to Bar
- 10 Dumbbell Snatch
- 6 Box Jump Overs (step down)
17:00 time cap
Notes
Today’s workout is 10 rounds of toes to bar, dumbbell snatches, and box jump overs. Your score is the time to complete all rounds or the number of rounds and reps completed under the 17-minute time cap.
The toes to bar should be done in 1-2 sets throughout the workout. Adjust the number of reps or substitute knee raises or sit ups.
The dumbbell snatch should be a moderate-heavy weight. Don’t spend more than :45 on any round of snatches.
Choose a height on the box jumps that allows you to stay safe and move smoothly throughout the workout.
Mar 18, 2022
Conditioning
In a team of 3, complete for time:
- 800m Run (together)
- 100-125 Calories on two machines
- 75 Power Cleans (one person working at a time – alternate every 5 reps)
- 100-125 Calories on two machines
- 800m Run (together)
30:00 time cap
Notes
Today’s workout is a chipper that is to be done in a team of 3. You will begin by running 800m. As soon as you get back from the run, start working on the 100-125 calories. You don’t have to wait for everyone to finish the run to start the calories. Once both machines read 100-125 calories, move on to the power cleans. Alternate every 5 reps until your team has accumulated 75 reps. Then move back through the calories and the run. Your score is the time to complete the prescribed work.
The runs should take no longer than 5-minutes each. Adjust the distance accordingly.
The calories should also take no longer than 5-minutes each. Adjust the target calories as needed.
Choose a heavy barbell for the power cleans. If you can complete the 5 reps in :25 or less, you are on pace. If not, lighten the load.
Mar 17, 2022
Strength
Deadlift
- Build to a set of 3 at RPE 9.
- Drop 15% and do 2 sets of 2.
Notes
Today’s strength is deadlifts. You will begin by building up to a heavy set of 3 reps. Stop when you get to a weight that feels like a 9/10 difficulty. After finding the heavy set of 3, take 15% off the bar and do 2 sets of 2 reps. There is no tempo restriction on the reps. However, you should show control by lightly tapping the ground between each rep.
Building to a RPE of 9 (9/10 difficulty) means stopping at weight that leaves you feeling like you could have done an extra rep in that set with perfect mechanics. If there is any positional breakdown, loss of tension when the bar is on the ground, or if you need to bounce the bar between reps, it is too heavy and you have gone beyond a 9/10.
Conditioning
Every 6:00 for 3 rounds:
- 50ft Dumbbell Front Rack Walking Lunge
- 9 Sandbag over the Shoulder
- 9-12 Calories
Notes
Today’s workout is 3 rounds of walking lunges, sandbag cleans, and calories. You will begin a new round every 6-minutes. Your score is the sum of all 3 round’s time.
The lunges should be done with a light-moderate weight that allows you to complete the 50ft without putting the dumbbells down. Touch the knee down softly each step.
The sandbag weight should be moderate. Aim to complete the 9 reps in less than 1:15. Be sure to have good posture as your pass the sandbag over your shoulder.
The calories should take no longer than :45. Adjust the target distance accordingly.
In a bigger class, we will run heats every 2-minutes.
Mar 16, 2022
Strength
3 Sets:
- 6-8 Straddle Good Mornings @ 3111
- 6-8 Strict Toes to Bar or L-Raises @ 2111
3 Sets
- 3-4 Compression Sit Up to Pancake
- 6-8 Kip Swing
Notes
Today’s workout is focused on strength and flexibility that will help you with toes to bar. You will rotate between straddle good mornings and strict toes to bar for 3 sets, then rotate through kip swings and pike ups for 3 sets.
Straddle good morning. The priority here is a long range of motion. You want to feel a stretch in the bottom. You can sit on a plate or a low box to help you work through a longer range of motion. You may also hold a light dumbbell behind your neck to add weight.
Strict toes to bar. Hang with relaxed shoulders. Avoid pulling down and using your lats to assist with the toes to bar or leg raise. Keep the legs straight and together. If you cannot get your toes all the way to the bar, simply lift them as high as you can. Hold the top for :01, lower for :01, and rest for :01 before the next rep.
Compression Sit Up to Pancake As you sit up, aim to curl from the neck down to the lower back. Feel a big stretch as you reach forward in the straddle.
Kip swing. Keep your legs tight and together. Keep the swing compact at first to focus on maintaining good body tension.
Conditioning
With a partner, alternating every 200-250m, and complete as meters on the rower as possible in 20:00.
Before getting back on the rower complete 10 Push Ups and 6 Box Jump Overs (step down).
Notes
Today’s workout is a simple triplet of rowing, push ups, and box jump overs. With a partner, you will alternate every 200-250m and complete as many meters as possible in 20-minutes. Before you get back on the rower, you must complete 10 push ups and 5 box jump overs. Your score is the number of meters completed.
The row should no take longer than 1-minute. Adjust the target distance accordingly.
Aim to keep the push ups unbroken. If you need to, perform your push ups with your hands elevated on a bench or box.
Challenge yourself with the box height, but remain safe. Be confident you will be successful before jumping. Step down from the box each rep.
Mar 15, 2022
Strength
Back Squat
First rep has a :10 negative.
The following two reps have no tempo restriction.
Notes
Today we will be doing 3 working sets of 3 back squats. The first rep will be performed with a :10 negative. The next two reps has no tempo restriction. Be sure to keep the descent a consistent speed so that at the end of the :10 you are in the bottom of the squat.
Aim to use 90% of your heavy single from two weeks ago for all 3 working sets. If you were not here, you can build to a heavy single with a :10 descent.
Conditioning
5 Rounds for time:
- 7 Muscle Ups or 14 Pull Ups
- 30 Wall Balls
- 75 Double Unders
15:00 time cap
Notes
Today’s workout is 5 rounds of muscle ups, wall balls, and double unders. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap. This is an aggressive time cap.
The muscle ups can be done on the ring or bar. If you are not performing muscle ups, perform twice reps in pull ups. Aim to complete each round in no more than 2 sets.
The wall balls should be done with a light weight that allows you to complete the 30 reps in no more than 3 sets.
The double unders should take under 1 minute to complete each round. Adjust the number of reps or substitute single unders.
