May 19, 2022
Conditioning
For time:
Into 10 rounds of:
- 7 Pull Ups
- 12 Push Ups
- 17 Air Squats
Into
30:00 time cap
Notes
Today’s workout is 10 rounds of pull ups, push ups, and air squats sandwiched by two 800m runs. Your score is the time to complete the prescribed work or the number of rounds and reps completed under the 30-minute time cap.
The runs should take no longer than 5:00 on either end of the workout. Adjust the distance accordingly.
The pull ups should be done in 1-2 quick sets throughout the workout. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
The push ups should also be completed in 1-2 sets throughout the workout. Adjust the number of reps or perform your push ups with your hands elevated on a box.
Keep you pace on the air squats smooth and use this as a time to shake out your arms before the next round.
May 18, 2022
Strength
Every 1:15 for 8 rounds:
- 1 Slow Clean Pull + 1 Clean (position 3) + 2 Front Squats
Notes
Today’s strength is cleans. Every 1:15 you will perform one clean pull, one clean from position 2, and 2 front squats. 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
Every 2:00 for 3 rounds
- 6 burpees over the bar
- 5 power cleans @ 195lbs
- 6 burpees over the bar
Rest 2:00 to change weights
Every 2:00 for 3 rounds:
- 6 burpees over the bar
- 5 power snatches @ 155lbs
- 6 burpees over the bar
Notes
Today’s workout is a couplet of burpees and power cleans followed by a couplet of burpees and power snatches. You will start a new round every 2-minutes. Your score is the total time from all six rounds.
The burpees should never take longer than :30 for a set of 6 reps. Adjust the number of reps, if needed.
The weight for the power cleans should be moderate. If you can complete one rep every :05, you should be on pace.
During the 2-minute rest you will adjust the barbell weight to a moderate weight for power snatches. You should be able to complete one rep every :05 here, as well.
May 17, 2022
Strength
Split Jerk
- Build to a heavy single with a :05 pause in receiving.
- Drop 10-15% and do 2 sets of 1 with a :05 pause in receiving.
Notes
Today’s strength is split jerks. You will begin by building up to a heavy single with a :05 pause in the receiving position. After finding that heavy single, you will drop 10-15% and perform two more singles with a :05 pause.
Your heavy single for the day only counts if there is total control in during the :05 pause. If your press out or shuffle your feet in receiving the bar, drop down in weight to allow more precise footwork.
Conditioning
4 Rounds for time:
- 300m Run
- 15-20 Calories
- 15 Push Press
16:00 time cap
Notes
Today’s workout is 4 rounds of running, calories, and push 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 runs should take no longer than 2-minutes each round. Adjust the distance accordingly.
The calories should take no more than 1-minute. Adjust the target as needed.
Choose a light weight for the push press in order to maintain for unbroken rounds of 15 reps.
May 16, 2022
Strength
3 Sets
- 10/side Bulgarian Split Squats @ 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
Bulgarian Split Squat Add weight to this exercise by holding dumbbells or kettlebells in a farmer’s carry. Focus on a long range of motion by sitting back and down as deep as you can into the squat.
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
Complete as many rounds as possible in 10:00:
- 15 Kettlebell Swings
- 15 Box Jump Overs
Notes
Today’s workout is a simple couplet of kettlebell swings and box jump overs. Your score is the number of rounds and reps completed in the 10-minutes.
The kettlebell swings should be done with a light-moderate weight. You should be able to complete 15 reps unbroken for the first few rounds of the workout.
Choose a box height that allows you to maintain a smooth pace and stay safe each jump. Step down from the box each rep.
May 15, 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
Every 7:00 for 2 sets:
- 90 Double Unders
- 20-30 Calories
- 30 Pull Ups
5:00 time cap each round
Notes
Today’s workout is 2 rounds of double unders, calories, and pull ups. You will complete a new round every 7-minutes. There is a 5-minute time cap on each round. Your score is the total time from both rounds.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or substitute single unders.
The calories should take no longer than 1:30 to complete. Adjust the target number accordingly.
Aim to complete the pull ups in 2-minutes or less. You may substitute banded pull ups, jumping pull ups, or ring rows.
