Apr 18, 2022
Strength
3 Sets
- 3 Straight Arm Arching Lean Back w/ :03 hold
- 3 Jefferson Curl @ 5521
- :10-20 L-Sit
Notes
Our work today is focused on improving your strength and flexibility for toes to bar. You will rotate through 3 exercises for 3 working sets.
Straight Arm Arching Lean Back. This exercise is about engaging your lats and pulling down on the bar. As you lean back, retract your shoulder blades as much as possible. You can self-spot this exercise by keeping your feet on a box.
Jefferson Curl. Use a very light weight and stay strict to the tempo. This is a stretch, not a deadlift.
L-Sit . Keep you elbows locked and shoulders actively pressing down in the support position. Aim to get your thighs parallel to the ground. If you cannot, bend one or both knees.
Skill
2 Sets
Complete as many reps as possible in 1:00:
Rest 3:00 between sets
Notes
Today, we will be working on our toes to bar endurance. You will complete as many reps as possible in 1-minute, then rest 3-minutes before completing another 1-minute of work. Your score is the total number of toes to bar completed.
You may substitute a dynamic building drill where you build as high as possible over the course of 4-6 swings.
If you are performing hanging knee raises or knees to elbows focus on maintaining a tight arch position and get as much hip flexion as possible at the top.
Conditioning
Complete as many rounds as possible in 8:00:
- 15 Kettlebell Swings
- 35 Double Unders
Notes
Today’s workout is 8-minutes of kettlebell swings and double unders. Your score is the number of rounds and reps completed in 8-minutes.
Choose a light kettlebell that allows you to maintain unbroken sets of 15 reps for at least the first half of the workout.
Don’t spend more than :20 on the jump rope. Adjust the number of reps or substitute single unders.
Apr 17, 2022
Strength
Every minute on the minute for 8:00:
- 1 Power Clean from position 2 w/ :02 pause in receiving position + 1 Clean from position 2
Notes
Our strength today is cleans. You will complete 1 power clean and 1 clean at the top of every minute for 8-minutes. You may build throughout the 8 rounds or stay at the same weight.
You will perform a clean deadlift, then lower to position 2 and perform a power clean. Pause for :02 when you receive the bar in the front rack before standing. Then lower back to the hips and perform another clean from position 2, this time passing through a full squat.
Conditioning
Complete 5 rounds for time:
- 6 Power Cleans
- 9 Shoulder to Overhead
- 12 Burpees over the Bar
13:00 time cap
Notes
Today’s workout is a triplet of power cleans, shoulder to overhead, and burpees over the bar. Your score is the time it takes to complete 5 rounds or the number of rounds and reps completed under the 13-minute time cap.
The barbell weight should be determined by the shoulder to overhead. You want to choose a moderate weight that still allows you to complete the 9 reps in 1-2 sets throughout the workout. Then, adjust your strategy on the power cleans based on the weight you’ve chosen. Quick singles or small touch and go sets would be appropriate.
If the burpees take longer than 1:00, adjust the number of reps.
Apr 15, 2022
Conditioning
Working in teams of 4, complete for time:
Partners 1 and 2:
- 150 Wall Balls (opwaat)
- 60 Burpees (opwaat)
At the same time, partners 3 and 4 will complete:
- 130-150 Calories (opwaat)
- 50 Synchronized Air Squats
Once both pairs are done, the team will run 800m together.
Then…
Partners 1 and 2:
- 130-150 Calories (opwaat)
- 50 Synchronized Air Squats
At the same time, partners 3 and 4:
- 150 Wall Balls (opwaat)
- 60 Burpees (opwaat)
Notes
Today’s workout is completed in a team of 4. The team will break into 2 pairs. Partners 1 and 2 will complete 150 wall balls and 60 burpees, with one person working at a time. While they are working through that, partners 3 and 4 will complete 130-150 calories and 50 synchronized air squats. Once both pairs are done, the team will run 800m. When you return from the run, the pairs will switch stations. Once both pairs are done, note the time. That is your score.
Choose a wall ball weight that allows you to complete sets of at least 15 reps.
Keep the sets of burpees small and the pace quick.
The calories should take no longer than 7:00. Adjust the target number accordingly.
To keep the air squats synchronized, both athletes must be at the bottom of the squat and at full extension of the knees and hips at the same time.
Apr 14, 2022
Conditioning
Every 4:00 x 6 rounds:
Rounds 1-3:
- 200m Run
- 10 Deadlifts
- 10 Box Jumps (step down)
Rounds 4-6:
- 200m Run
- 7 Deadlifts
- 10 Box Jumps (step down)
Notes
Today’s workout is 6 intervals of running, deadlifts, and box jumps. 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.
You want to choose a weight on the deadlifts that allows you to move smoothly and complete unbroken sets throughout the workout. The first three rounds will be at a light-moderate weight that allows you to maintain unbroken sets of 10. After the third round, add about 5-10% to the bar, but make sure that you can still complete unbroken sets of 7.
Choose a box height that allows you to move smoothly and stay safe each jump.
Apr 13, 2022
Strength
3 Sets
- 3 Straight Arm Arching Lean Back w/ :03 hold
- 3 Jefferson Curl @ 5521
- :10-20 L-Sit
Notes
Our work today is focused on improving your strength and flexibility for toes to bar. You will rotate through 3 exercises for 3 working sets.
Straight Arm Arching Lean Back. This exercise is about engaging your lats and pulling down on the bar. As you lean back, retract your shoulder blades as much as possible. You can self-spot this exercise by keeping your feet on a box.
Jefferson Curl. Use a very light weight and stay strict to the tempo. This is a stretch, not a deadlift.
L-Sit . Keep you elbows locked and shoulders actively pressing down in the support position. Aim to get your thighs parallel to the ground. If you cannot, bend one or both knees.
Skill
Every minute on the minute for 8:00:
- 5-10 Toes to Bar
Or
- 4-6 Dynamic Building Drill
Or
- 5-10 Knees to Elbows
Or
- 5-10 Hanging Knee Raises
Notes
We will be performing a number of toes to bar or substitute at the top of each minute for 8 minutes. Choose a variation and target number that you can maintain for all 8 rounds. This means that the first few rounds should not feel difficult. Aim to complete one more rep each round compared to last week.
You may substitute a dynamic building drill where you build as high as possible over the course of 4-6 swings.
If you are performing hanging knee raises or knees to elbows focus on maintaining a tight arch position and get as much hip flexion as possible at the top.
Conditioning
Complete as many rounds as possible in 10:00:
- 20 Dumbbell Push Press
- 18 Box Jump Overs
Notes
Today’s workout is 12-minutes of dumbbell push press and box jump overs. Your score is the number of rounds and reps completed.
Choose a light set of dumbbells for the push press. You should be able to complete 20 reps unbroken if you needed to. But it might be good strategy to break the 20 reps into 2 sets with a quick break.
Choose a box height that allows you to move smoothly and continuously throughout the workout. Step down from the box each rep.
