Friday 2022.05.13

May 12, 2022

Conditioning

At 0:00, complete 30-20-10 (or 21-15-9) reps of:

  • Calorie Row
  • Calorie Bike Erg

7:00 time cap

At 10:00, complete 6 rounds for time:

  • 40 Double Unders
  • 10 Dumbbell Snatch

7:00 time cap

At 20:00, complete 5 rounds for time:

  • 10 Box Jump Overs
  • 10 Single Arm Dumbbell Hang Clean and Jerks

7:00 time cap

Notes

Today’s workout is 3 couplets. You will complete a new workout at the top of every 10-minutes. There is a 7-minute time cap on each workout. Your score is the total time from all 3 workout.

Aim to maintain a steady pace on the bike and row. It should be fast but sustainable. Quick transitions between machines is the key.

Choose a light dumbbell that allows you to complete all rounds of snatches and hang clean and jerks unbroken.

Don’t spend more than :25 on the jump rope. Adjust the number of reps or substitute single unders.

Choose a box height that allows you to move smoothly and safely throughout the workout. Step down each rep.

Thursday 2022.05.12

May 11, 2022

Strength

Split Jerk

  • x 2 x 4 sets @ RPE 7

Pause :03 in receiving position each rep.

Notes

Today’s strength is split jerks. You will perform 4 sets of 2 reps with the same weight across all 4 sets. Each rep will have a :03 pause in the receiving position. This weight will not be close to your max. Stay at a 7/10 difficulty to ensure your positions look good.

Conditioning

For time:

  • 20 Clean and Jerks
  • 10 Wall Walks
  • 20 Power Snatch

10:00 time cap

Notes

Our workout today is a chipper. Your score is the time it takes to complete the prescribed reps or the number of reps completed under the 10-minute time cap.

Use a moderate weight on the barbell. Quick singles on both the power clean and jerks and the power snatches is a good strategy. The snatches will be the limiter here and will therefore dictate what weight you use.

Aim to spend no more than 2:30 on the wall walks. Adjust the number of reps or target height accordingly.

Wednesday 2022.05.11

May 10, 2022

Strength

Every 1:15 for 8 rounds:

  • 1 Slow Clean Pull + 1 Clean (position 2) + 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.

Keep your weight balanced as you lower to position 2, then drive vertically. Then, if your footwork was good, you should not have to adjust your feet before the 2 extra front squats.

Conditioning

For time:

  • 200m Run
  • 50 Wall Balls
  • 200m Run
  • 25 Burpee Box Jump Overs
  • 200m Run
  • 50 Wall Balls
  • 200m Run

14:00 time cap

Notes

Today’s workout is a triplet of running, wall balls, and burpee box jump overs. Your score is the time to complete the prescribed work or the number of rounds and reps completed under the 14-minute time cap.

The runs should take no longer than 1:15 each round. Adjust the distance accordingly.

Choose a light wall ball that allows you to maintain bigger sets. Aim to complete the 50 reps in no more than 3 sets each round.

If you cannot complete the burpee box jump overs in under 2:30. Adjust the number of reps or height of the box.

Tuesday 2022.05.10

May 9, 2022

Strength

3 Sets

  • Angled Wall Hold or Handstand Hold or Handstand Scissors x :20
  • Thoracic Rotation w/ Kettlebell Assist x 5/side
  • Geman Hang (feet assisted) x :15

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.

Geman Hang (feet assisted) Adjust the intensity of the stretch by giving yourself more or less assistance from your feet on the ground. Start with a light stretch and gradually increase the intensity throughout the session.

Conditioning

Complete 2 rounds for time:

  • 25-30 Calories
  • 30 Pull Ups
  • 15 Power Snatch

Rest 2:00 between rounds

14:00 time cap

Notes

Our workout today is 2 rounds of calories, pull ups, and power snatch. Your score is the time to complete 2 rounds including the 2-minute rest period or the number of rounds and reps completed under the 14-minute time cap.

The calories should take no longer than 2-minutes to complete. Adjust the target number accordingly.

Aim to complete the pull ups in under 2-minutes. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.

Use a moderate weight for the power snatch. Quick singles would be a good strategy. You don’t want to spend more than 2-minutes on the barbell.