Mar 14, 2022
Strength
3 Sets
- 6-8 Dumbbell Z Press @ 2111
- 4-6/side Dumbbell Arm Bar
- 6-8/side Dumbbell Row @ 20X1
Notes
Dumbbell Z Press The lockout is difficult to achieve from this position. Sitting on a plate or small box will help. Prioritize a full range of motion. Get all 8 reps, then add weight.
Dumbbell Arm Bar Keep the elbow locked out throughout this movement. Press up towards the ceiling as you rotate sideways to maintain control of the dumbbell.
Dumbbell Row Focus on scapular control. Initiate the row with a scapular retraction, then pull the dumbbell up fast. Pause at the top with forearm vertical, then lower slowly all the way down to a protracted shoulder position. Get all 8 reps at the tempo, then add weight.
Conditioning
3 Sets:
Complete as many rounds as possible in 3:00:
- 3 Wall Walks
- 12 Toes to Bar
- 12-15 Calories
Rest 3:00
Notes
Today’s workout is 3 sets of 3-minutes of work with 3-minutes of rest. You will complete as many rounds and reps as possible in 3-minutes of wall walks, toes to bar, and calories. Your score is the total number of rounds and reps from all 3 sets.
The wall walks should take no longer than :30 to complete. Adjust the number of reps or target height accordingly.
The toes to bar should be done in no more than 2 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 1:00 to complete. Adjust the target number accordingly.
Mar 13, 2022
Strength
Every 1:15 for 8 rounds:
- 1 Snatch + 1 Power Snatch
Notes
Today’s strength is snatches. At the top of every 1:15, you will complete 1 snatch, then 1 power snatch. You may drop and reset between reps. You may build in weight or stay at the same weight across all 8 rounds.
Pass through a full squat on the first rep. Then, make sure your footwork looks the same for the power snatch as it did during the snatch. Your legs will be tired on the second rep and you are not to go below parallel, so focus on your a strong, smooth pull.
Conditioning
Complete 4 rounds for time:
- 400m Run
- 15 Overhead Squats
- 15 Burpees over the Bar
16:00 time cap
Notes
Today’s workout is 4 rounds of running, overhead squats, and burpees over the bar. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
The runs should take no longer than 2:15 to complete. Adjust the distance accordingly.
Choose a light-moderate weight on the overhead squats that allows you to complete the 15 reps in 1-2 sets each round.
Aim to complete the burpees in no longer than 1:15. Adjust the number of reps if you cannot maintain that pace.
Mar 11, 2022
Conditioning
Working in a team of 3, complete for time:
- 70-100 Calories (on two machines)
- 21 Rope Climbs (one person working at time)
- 42 Synchronized Burpees (two people working at a time)
- 35-50 Calories (on two machines)
- 15 Rope Climbs (one person working at time)
- 30 Synchronized Burpees (two people working at a time)
- 18-25 Calories (on two machines)
- 9 Rope Climbs (one person working at time)
- 18 Synchronized Burpees (two people working at a time)
30:00 time cap
Notes
Today’s workout is to be done in teams of 3. All three teammates will rotate on two machines until both monitors read 70-100. Then you will accumulate 21 rope climbs with one person working at a time. Then, your team will accumulate 42 synchronized burpees with two people working at a time, subbing in and out as needed. Continue this pattern for 3 rounds, although the reps decrease each round. Your score is the time to complete all reps.
If you can maintain a pace of at least 20 calories/minute on both machines, aim for the higher end of the range. If you cannot maintain at least 15 calories per minute, lower the target number even further.
The rope climbs should take no longer than 7-minutes to complete the 21. If you cannot maintain a pace of at least 3/minute, adjust the number of reps. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
Aim to maintain a pace of at least 12 burpees per minute. If you cannot maintain that pace, lower the rep scheme.
Mar 10, 2022
Open Workout 22.3
For time:
- 21 pull-ups
- 42 double-unders
- 21 thrusters (weight 1)
- 18 chest-to-bar pull-ups
- 36 double-unders
- 18 thrusters (weight 2)
- 15 bar muscle-ups
- 30 double-unders
- 15 thrusters (weight 3)
Notes
Click here for workout description and movement standards.
Mar 9, 2022
Strength
Every 2:30 for 5 rounds:
- 1 Clean (position 1) + Jerk + 1 Clean (position 2) + Jerk + 1 Clean (position 3) + Jerk
Notes
Today’s strength is a clean and jerk complex. Every 1:15, you will complete a clean from position 1, a jerk, a clean from position 2, a jerk, and a clean from the ground plus a jerk. You may drop the bar and reset after each jerk.
You can choose to build in weight throughout the 5 rounds or stay at the same weight across.
Conditioning
Every 10:00 for 2 rounds:
- 40-50 Calories Bike (C2 or Assault or Echo)
- 40-50 Calorie Row
- 400m Run
8:00 time cap each round
Notes
Our workout today is 2 rounds of biking, rowing, and running. Every 10-minutes you will start a new round. Your score is the total time from both rounds.
The calories should never take longer than 2:45 to complete. Adjust the target number accordingly.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.
