Apr 12, 2022
Strength
Back Squat
- Build to a set of 3 at an RPE 9.
- Drop 15% and do 2 sets of 3.
Notes
Our strength today is back squats. You will begin by building to a heavy set of 3, stopping at a weight that feels like a 9/10 difficulty. You will then take 15% off the bar and do 2 sets of 3 reps.
You can take as many sets as you need to build to the heavy set of 3. 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
4 Rounds for time
- 90 Double Unders
- 30 Air Squats
- 10 Devil Press
16:00 time cap
Notes
Today’s workout is 4 rounds of double unders, air squats, and devil press. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.
Move smoothly through the air squats. Make sure to squat to full depth and reach full extension of the knees and hips between reps. Adjust the number of reps if you suspect this volume will make you very sore.
Choose a set of moderate weight dumbbells. The goal should be to perform the 10 reps without taking your hands off the weights.
Apr 11, 2022
Strength
3 Sets
- 4-6 Pull Ups @ 20X1
- 4-6 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 4 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, add weight. If you did not get all 6 reps, aim to complete another rep.
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 5:00 for 3 rounds:
- 25-30 Calories
- 8 Bar Muscle Ups or 16 Pull Ups
- 20m Forward Crawl
Notes
Today’s workout is 3 rounds of calories, bar muscle ups or pull ups, and forward crawl. You will begin a new round at the top of every 5-minutes. Your score is the total time from all 3 rounds.
The calories should take no longer than 1:30. Adjust the target accordingly.
Aim to complete the bar muscle ups or pull ups in no more than 2 sets. Adjust the number of reps or substitute a different pull up variation.
The forward crawl is a contralateral movement. Your right arm and left left move simultaneously, and your left arm and right leg move simultaneously. Keep your torso parallel to the ground and knees hovering just off the ground.
Apr 10, 2022
Strength
Every minute on the minute for 8:00:
- 1 Power Snatch from position 2 w/ :02 pause in receiving position + 1 Snatch from position 2 w/ :02 pause in bottom of squat
Notes
Today’s strength is snatches. We will be completing each rep from position 2. Pause :02 when you receive the bar overhead during the power snatch. During the snatch, pause :02 in the bottom of the squat. You may build throughout the 8-rounds or stay at the same weight.
As you lower to position 2, keep the shins vertical and maintain tension in your posterior chain. Then focus on driving vertically through extension.
Conditioning
Every 2:00 for 8 sets (4 each)
Sets 1,3,5,7:
- 12 Thrusters
- 12 Burpees over Bar
Sets 2,4,6,8:
- 12 Hang Power Cleans
- 12 Wall Balls
Notes
Today’s workout is 8 intervals, 4 of them being a couplet of thrusters and burpees, and the other 4 are a couplet of hang power cleans and wall balls. You will complete a new interval every 2-minutes. Your score is the total time from all 8 intervals.
The thrusters should be done with a light-moderate weight. The goal is to complete the 12 reps in a row each round. If you did “Fran” last week, aim to use either the same weight or just slightly more weight here.
The burpees should not take longer than :45. Adjust the number of reps if that is not sustainable.
The hang power cleans should be done with the same weight you are using for your thrusters. This should allow you to complete the 12 reps unbroken.
The wall balls should also be done unbroken every round. Adjust the weight accordingly.
Apr 8, 2022
Conditioning
Working in teams of 3, complete for time:
and
- 100 Kettlebell Swings
- 100 Push Ups
- 100 Toes to Bar
- 100 Burpee Box Jump Overs
- 100 Kettlebell Swings
30min Cap
Notes
Our workout today is done in a team of 3. There are two scores. The first score is the time to complete the 5000m row. The second score is the time to complete the chipper. At all times, one athlete will be working on the row, one will be working on the chipper, and one will be resting. You may rotate through however you want.
Choose a moderate weight kettlebell that allows you to complete sets of 10-15 reps at a time.
Aim to hold quick sets of 5-10 for the push ups. Place your hands on a box if you cannot maintain that from the ground.
Aim to hold sets of 5-10 reps on the toes to bar, as well. You may substitute knee raises or sit ups, if needed.
Keep the sets small and the transitions and tempo quick on the burpee box jump overs.
Apr 7, 2022
Strength
Back Squat
- Build to a heavy set of 5 at RPE 9.
- Drop 15% and do 2 sets of 5.
Notes
Our strength today is back squats. You will begin by building to a heavy set of 5, stopping at a weight that feels like a 9/10 difficulty. You will then take 15% off the bar and do 2 sets of 5 reps.
You can take as many sets as you need to build to the heavy set of 5. 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
In 3:00:
- Run 400m
- Max Wall Balls in remaining time
Rest 1:00
Notes
Our workout today is 3 sets of running and wall balls. You will have 3-minutes to complete a 400m run, then as many wall balls as possible in the remaining time. Your score is the total number of wall balls across the 3 sets.
The runs should take no longer than 2:15 each round. Adjust the distance accordingly.
Choose a light wall balls that allows you to complete at least 20 reps unbroken. Try to finish the run, start the wall balls immediately, and continue working until the 3-minutes has expired.
