May 25, 2022
Conditioning
Every 9:00 for 3 rounds:
- 9 Sandbag over the Shoulder
- 9 Box Jump Overs (clear box)
- 15-18 Calories
Notes
Today’s workout is 3 rounds of sandbag over the shoulder, box jump overs, and calories. You will complete a new round every 9-minutes. Your score is the total time from all 3 rounds.
The sandbag over the shoulder should be done in no longer than 1-minute. The sandbag should feel heavy, but you should be able to hold good positions and maintain a pace of 1 rep every :06-07.
These box jumps require that you jump all the way over the box without touching the top. If you cannot safely clear the box, choose a smaller box or object to jump over.
The calories should take no longer than 1-minute to complete. Adjust the target number accordingly.
In a bigger class, we will start a new heat every 2-minutes.
May 24, 2022
Strength
Every 1:15 for 8 rounds:
- 1 Slow Clean Pull + 1 Clean + 1 Front Squat
Notes
Today’s strength is cleans. Every 1:15 you will perform one clean pull, one clean from the ground, and 1 front squat. You may build in weight or stay at the same weight across all 8 rounds.
The slow clean pull is your opportunity to drill your bar path. Focus on hitting positions 1, 2, and 3 cleanly, then driving vertically through extension. Keep the tempo slow, even through the extension to focus on your balance.
Be sure to make sure your bar path during the clean looks just like it did during the slow pull.
Conditioning
4 Rounds for time:
- 300m Run
- 7 Muscle Ups or 14 pull ups
- 7 Squat Snatch
17:00 time cap
Notes
Today’s workout is a triplet of running, muscle ups or pull ups, and snatches. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take no longer than 2-minutes each round. Adjust the distance accordingly.
The muscle ups or pull ups should be done in 2-3 sets at most each round. Adjust the number of reps or substitute banded pull ups, ring rows, or jumping pull ups.
The snatches should be done with a moderate weight. Quick singles will be a good strategy.
May 23, 2022
Strength
3 Sets
- Angled Wall Hold or Handstand Hold or Handstand Scissors x :20
- Thoracic Rotation w/ Kettlebell Assist x 5/side
- Bridge Push Up x 4 w/ :02 hold at top
Notes
Today we will be working on our handstands, shoulder mobility, and thoracic spine mobility. You will rotate through the three exercises for three working sets.
You have the option of performing an angled wall hold, handstand hold, or Handstand Scissors. The priority is first creating a stacked handstand position. If this can be done in an angled wall hold, progress to the handstand hold. If you have good strength in a wall-assisted handstand hold, progress to working on your balance with the scissors.
Thoracic Rotation w/ Kettlebell Assist Keep you elbow locked out as you support the weight overhead. Bending the top leg and rounding your lower back helps ensure the rotation comes from the thoracic spine and not the lower back.
Bridge Push Up Performing these from the floor will be very difficult. You can adjust these by elevating your feet on a box. You can also adjust this by holding the top position like this, though your hands may be higher off the ground.
Conditioning
Complete as many rounds as possible in 15:00:
- 10 Toes to Bar
- 15 Push Ups
- 100m Farmer’s Carry
Notes
Today’s conditioning is 15-minutes of toes to bar, push ups, and farmer’s carries. Your score is the number of rounds and reps completed.
The toes to bar should be completed in 1-2 sets. Substitute knee raises or sit ups.
The push ups should be completed in 1-2 sets. Perform your push ups with your hands on a box if you think you will reach local muscle failure.
The farmer’s carries should be completed without putting down the dumbbells or kettlebells. 100m will take about 1-minute at the longest. Choose a moderate weight accordingly. The coach will block off the parking space right in front of the door. That is where the weights will live while you are inside working on the toes to bar and push ups. Do not leave any weights in the parking lot.
May 22, 2022
Strength
3 Sets
- 6/side Shrimp Squat or Reverse Lunge @ 2011
- 3/side Single Leg Box Jumps
+
3 Sets
- 1-2/side Slider Lunge to Cossack Squat
- 2 Straddle Jefferson Curl w/ :10 negative
Notes
Shrimp Squat This is a very difficult movement. If you can maintain a soft touch of the knee each rep, you can try adding weight. You can adjust this movement by holding on to the rig for balance. If you cannot softly touch the knee down while holding on to the rig, subsitute a reverse lunge.
Single Leg Box Jump. Jump and land on the same leg. Focus on keeping your knee in line with the toes on the take-off and the landing. Adjust the height to prioritize good jumping and landing mechanics.
Slider Lunge to Cossack Squat. If you struggle to hold good squat mechanics or balance through this movement, hold on to the rig or a PVC for balance.
Straddle Jefferson Curl. Keep this exercise very light. Curl from the neck down to the lower back. Let the weight help you stretch in the bottom.
Conditioning
3 Rounds for time:
- 30 Wall Balls
- 40m Forward Crawl
12:00 time cap
Notes
Our workout today is a simple and effective couplet of wall balls and forward crawls. Your score is the time it takes to complete 3 rounds or the number of rounds and reps completed under the 12-minute time cap.
Choose a light wall ball so that you can maintain big sets. Each round of 30 reps should be completed in no more than 3 sets.
Make sure the forward crawl is a contralateral movement. Keep your back flat and parallel to the ground, with your knees hovering just a few inches off the ground throughout the motion.
May 20, 2022
Conditioning
Working in a team of 3, complete 3 rounds for time:
- 45-60 Calories on two machines
- 75 Synchronized Kettlebell Swings (two people working at a time)
- 45 Burpee Box Jump Overs (opwaat)
30:00 time cap
Notes
Today’s workout is 3 rounds of calories, kettlebell swings, and burpee box jump overs. You will work in a team of 3 and each round will begin with two people working on a machine and one resting. You may switch as needed until both monitors read 45-60 calories. Then two poeple will begin working on 75 synchronized swings while the other rests. Each synchronized swing equals 1 rep. You may switch as needed. Then, one person will begin working on the burpee box jump overs while the others rest. You may switch as needed and complete 45 total reps.
The calories shouldn’t take longer than 4-minutes. Adjust the target numbers accordingly.
The kettlebell swings should be a moderate weight. You should be able to complete 10-15 reps unbroken.
Keep the sets of burpees small, switching often to maintain a fast pace.
