May 8, 2022
Strength
3 Sets
- 8/side Bulgarian Split Squats @ 2011
- 3/side Single Leg Box Jumps
3 Sets
- 5/side Knees Over Toes Split 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.
Knees Over Toes Split Squat The priority here is to keep the knee tracking over the toes. At the bottom, you want to feel a stretch in your ankles. You can keep this exercise relatively light and focus on a long range of motion.
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:
- 20-25 Calories
- 25 Toes to Bar
- 40 Air Squats
15:00 time cap
Notes
Today’s workout is 3 rounds of calories, toes to bar, and air squats. Your score is the time to complete 3 rounds.
The calories should take no longer than 1:30 each round. Adjust the target number if that is not sustainable.
Aim to complete the toes to bar in no more than 1:30. Small sets with quick breaks will help you from hitting failure.
Stay smooth on the air squats. Be sure to show full extension of the knees and hips at the top of each rep.
May 6, 2022
Conditioning
2022 Reps For Time
- 800m run (together)
- 75 burpees over the bar (OPWAAT)
- 35 power cleans (OPWAAT)
- 202 calories (OPWAAT)
- 35 power cleans (OPWAAT)
- 75 burpees over the bar (OPWAAT)
- 800m run (together)
Notes
This workout is for all of our UVa students who are graduating in the class of 2022. Come celebrate their accomplishments and wish them well!
You will work in teams of 2 or 3 and complete the prescribed reps, which in total come to 2022. Your score is the time to complete the prescribed work.
The run will be done as a team. Once everyone is back from the run, one person at a time will work on the burpees over the bar. Keep the sets small and transitions quick to keep up a fast pace.
Use a moderate weight for the power cleans so that you can alternate quick singles or small touch and go sets.
Keep the transitions quick and work intervals short on the calories so that you can maintain a high pace on the calories.
May 5, 2022
Strength
Split Jerk
Pause :03 in the receiving position each rep.
Notes
Today’s strength is split jerks. You will perform 4 sets of 3 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
3 Sets
Complete as many reps as possible in 3:00:
- 9 Pull Ups
- 9 Box Jump Overs
- 15m Single Arm Overhead Walking Lunge
Rest 3:00
Notes
Today’s workout is 3 rounds of 3-minutes of work with 3-minutes of rest. Your score is the total number of rounds and reps completed across all 3 rounds.
The pull ups should be done in 1-2 sets throughout the workout. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Choose a box height that allows you to move continuously and safely even as your legs tire later in the workout.
Choose a moderate weight dumbbell. Aim to complete 7.5m lunge on one arm, then turn around and complete a 7.5m lunge on the other arm. You should not have to drop the weight in the middle of the 7.5m sections.
May 4, 2022
Strength
Every 1:15 for 8 rounds:
- 1 Slow Clean Pull + 1 Clean (position 1) + 2 Front Squats
Notes
Today’s strength is cleans. Every 1:15 you will perform one clean pull, one clean from position 1, 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.
Dip and drive vertically on the clean from position 1. Then, if your footwork was good, you should not have to adjust your feet before the 2 extra front squats.
Conditioning
4 Rounds for time
- 15-20 Calories
- 15 Power Cleans
- 200m Run
Rest 1:00 between rounds
20:00 time cap
Notes
Today’s workout is 4 rounds of calories, power cleans, and running. You will rest 1-minute between each round. Your score is the time to complete 4 rounds including the 1-minute rest intervals.
The calories should take no longer than 1:30. Adjust the target number accordingly.
The power cleans should be done with a light weight. You should be able to maintain touch-and-go sets of at least 5 reps with quick breaks.
The runs should take no longer than 1:15. Adjust the distance as needed.
May 3, 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
Every 4:00 for 4 rounds:
- 5 Wall Walks
- 50 Double Unders
- 15 Push Press
- 50 Double Unders
Notes
Today’s workout is 4 rounds of wall walks, double unders, push press, and more double unders. You will begin a new round every 4-minutes. Your score is the total time from all 4 rounds.
The wall walks should take no longer than 1-minute to complete. Adjust the number of reps or target height, if needed.
The double unders should never take longer than :40. Adjust the number of reps or substitute single unders.
Use a light weight for the push press so that you can maintain unbroken sets of 15. Keep in mind that your shoulders will be very fatigued from the wall walks.
