Apr 24, 2022
Strength
Every 1:30 for 8 rounds:
- 1 Snatch (position 1) + 1 Snatch (position 2) + 1 Snatch (position 3)
Notes
Today’s strength is a 3-position snatch. You will complete the complex at the top of every 90 seconds for 8 rounds. You may build throughout the 8-rounds or stay at the same weight.
Hold onto the bar between the snatch from position 1 and position 2. You may drop and reset before completing the rep from position 3. Pass through a full squat for all 3 snatches each round.
Conditioning
For time:
- 30 Burpees over dumbbells
- 40 Double Dumbbell Power Cleans
- 50 Toes to Bar
9:00 time cap
Notes
Today’s workout is a simple chipper of burpees, dumbbell power cleans, and toes to bar. Your score is the time to complete the prescribed reps or the number of reps completed under the 9-minute time cap.
The burpees should take no longer than 2-minutes to complete. Adjust the number of reps, if needed.
Choose a moderate weight for the power cleans. Sets of 10, with quick breaks should be a good strategy. Only one head of the dumbbell touches the ground between reps.
Keep the sets of toes to bar small and your breaks between sets consistent. If you cannot complete at least 10 reps on the minute, consider lowering the number of reps or substituting knee raises or sit ups.
Apr 21, 2022
Strength
Back Squat
- Build to a heavy set of 2.
- Drop 15% and do 2 sets of 2 reps.
Notes
Our strength today is back squats. You will begin by building to a heavy set of 2, stopping at a weight that feels like a 9/10 difficulty. You will then take 15% off the bar and do 2 sets of 2 reps.
You can take as many sets as you need to build to the heavy set of 2. It will probably take around 5-7 warm up sets. Make small jumps at the heavier weights and you want to finish, feeling like you left a little bit in the tank. The drop sets should feel light. Focus on driving up out of the bottom of the squat with speed.
You should not hit reach failure today, but it is always safe to know how to bail properly. Here is a good tutorial. If you are not comfortable with that technique and have not practiced at lighter weights first, ask for a spotter.
Conditioning
3 Rounds
Complete as many reps as possible in 2:30:
- 15m Dumbbell Front Rack Walking Lunge
- 10 Box Jump Overs
- 15 Wall Balls
- 10 Box Jump Overs
Rest 2:30
Notes
Our workout today is 3 rounds of 2:30 of work with 2:30 of rest. Your score is the total number of rounds and reps completed across 3 rounds.
Choose a moderate weight set of dumbbells that allows you to lunge 7.5m down and 7.5m back without putting the weights down. Be sure to touch the knee down softly each step.
Choose a box height that you can move smoothly and safely each rep. Step down from the box each jump.
Choose a light wall ball so that you can pick it up without hesitation and complete 15 reps in a row each round.
Apr 20, 2022
Strength
3 Sets
- 5-7 Pull Ups @ 20X1
- 5-7 Stationary Dips @ 21X0
or
- 2-3 Pull Up Negatives
- 2-3 Dip Negatives
Notes
Our strength today is pull ups and dips. You will alternate between the two exercises for 3 working sets. There are two options. You can either perform pull ups and dips or negatives of each.
If you choose to perform the full movement, let the tempo and rep range dictate how much weight you use. Get all the reps at the tempo, then add weight. If you cannot get at least 5 reps of each at the tempo, lower the weight or consider adding band assistance. If you were here last week and completed the higher end of the rep range, aim for that 7th rep with the same weight.
If you choose to perform the negatives, remember that control through the full range of motion is the key. Start the pull ups with your chest against the bar and control until your arms are straight. Begin the dips at lockout and control to the lowest point your shoulder mobility allows.
Conditioning
Every 3:00 for 5 Sets:
- 7-10 Calories
- 10 Dumbbell Snatch
- 5 Wall Walks
Notes
Today’s workout is 5 rounds of calories, dumbbell snatch, and wall walks. You will complete a new round every 3:00. Your score is the total time from all 5 rounds.
The calories should take no longer than :40 to complete. Adjust the target accordingly.
Choose a moderate dumbbell for the snatches. You want to be able to complete the 10 reps in row every round. Keep in mind that the overall volume is low, so you should not have to go too light.
The wall walks should take less than :45 to complete. Adjust the target height or number of reps accordingly.
Apr 19, 2022
Conditioning
Every 5:00 for 6 rounds:
- 200m Run
- 10 Overhead Squats
- 12-15 Calories
Notes
Today’s workout is 6 rounds of running, overhead squats, and calories. You will begin a new round every 5-minutes. Your score is the total time from all 6 rounds.
The runs should take no longer than 1:15 each round. Adjust the distance accordingly.
Choose a moderate weight on the overhead squats. The goal is to complete the 10 reps in one set each round.
The calories should take no more than 1-minute. Adjust the target number as needed.
