Jun 13, 2022
Strength
Clean & Jerk
Notes
Today’s strength is clean and jerk. You will have 15-minutes to complete your warm up sets and 4 working sets of 1 clean and jerk. All 4 sets of clean and jerks should be at the same weight. That weight should feel like a 8-8.5/10 difficulty. If you were here last week, aim to use a little bit more weight today.
Conditioning
For time
- 200m Run
- 16 Power Snatches
- 32 Pull Ups
- 200m Run
- 32 Pull Ups
- 16 Power Snatches
- 200m Run
13:00 time cap
Notes
Today’s workout is up and back through running, power snatches, and pull ups. Your score is the time to complete the prescribed work or the number of reps completed under the 13-minute time cap.
The runs should not take longer than 1:15. Adjust the distance accordingly.
The power snatches should be a moderate weight. Aim to maintain a pace of 1 rep every :05-06.
The pull ups should be done in no more than 4 sets each round. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
Jun 12, 2022
Strength
3 Sets:
- Dumbbell Rows x 8-10 / arm
- Handstand Tuck Slides x 3 slow reps
+
3 Sets
- Seated Single Arm Dumbbell Press x 4-6 / arm
- Ring Pelican Curl Negatives x 3 slow reps
Notes
Today’s strength is 3 sets of rows and handstand tuck slides, then 3 sets of presses and ring pelican curl negatives. You can take your time working through these exercises.
For the rows, use a heavy dumbbell that allows you to move through a full range of motion and focus on control with the scapula. Aim to use about 5lbs more than last week, if possible.
Handstand Tuck Slides The priority here is keeping your elbows locked out throughout the movement. You can also substitute an angled wall hold or handstand hold if you are still working on perfecting your handstand line.
Seated Single Arm Dumbbell Press Use a heavy dumbbell that still allows you to keep your shoulder externally rotated, elbows in, and a good lockout at the top. Aim to use about 5lbs more than last week, if possible.
Ring Pelican Curl Negatives You should feel a stretch in your shoulders when your arms are fully extended. This can be adjusted just like a ring row. The more parallel your body is to the ground, the harder the movement.
Conditioning
3 Sets
Complete as many rounds as possible in 3:00:
- 10 Dumbbell Snatches
- 10 Push Ups
- 10 Box Jump Overs
Rest 1:00
Notes
Today’s workout is 3 rounds of 3-minutes of work and 1-minute of rest. Your score is the total number of rounds and reps completed across the 3 rounds.
The dumbbell snatches should be light so that you can move quickly and maintain unbroken sets of 10 throughout the workout.
The push ups should be done in 1-2 sets throughout the workout. If you think you will reach muscle failure, consider doing your push ups with your hands elevated on your box.
Stay safe on the box jump overs. Choose a height that allows you to keep a consistent pace throughout the workout. Step down each rep.
Jun 10, 2022
In celebration of Pride Month, Solidarity is collaborating with OUTAthletics for a fundraising workout to support their OUTAthlete program on Saturday, June 11th at 10:30AM. The event is open to our entire CVille community with a suggested/voluntary donation directly to OUTAthletics here. The workout will be scalable for all fitness levels! The event kicks off at 10:30AM and we will run the workout in first come, first served heats.
OUTAthletics is the world’s largest initiative for bringing together LGBTQ+ athletes and allies to sweat for a cause in a safe & inclusive fitness environment. Their mission is to remove the barriers that block LGBTQ+ individuals’ access and participation in fitness, health, and wellness, ensuring their success. The OUTAthlete program provides a one year scholarship for LGBTQ+ youth at local gyms with a full spectrum of support services such as nutrition counseling. Learn more about about The OUT Foundation here.
Register for the event here
Working in teams of 2 or 3, for time:
- 400m burden run (team shares one object, 45# or 65# seabag)
- 60 Wall Balls, One Person Working at a Time (OPWAAT)
- 20 synchronized burpees
- 60 Cals OPWAAT
- 15 synchro burpees
- 60 dumbbell snatches OPWAAT
- 10 synchro burpees
- 60 pull ups (OPWAAT)
- 5 synchro burpees
- 400 m burden run together
Notes
The entire team runs together are must stay together. Each team has one seabag and take turns carrying it in any manner they choose. When they return they will do 60 wall ball, one person working at a time. Repetitions are cumulative and they can switch who is working as often as desired. After the wall ball are complete the entire team will do 20 synchronized burpees. Burpees are synchronized with the jump (all athletes in air at same time). This pattern continues with OPWAAT and synchro burpees alternating until a final burden run like the first.
Jun 9, 2022
Strength
Bench Press @ 32X0
Notes
Today’s strength is bench press. You will complete 4 working sets of 5-7 reps. Each rep is performed with a :03 descent, :02 pause on the chest, and no pause at lockout. You can build throughout the 4 working sets, but all 4 working sets should be within 20% of your top load.
Aim for the top end of the rep range each set. If you can maintain the tempo for all 7 reps, add weight.
Conditioning
Complete as many rounds as possible in 12:00:
- 15 Push Ups
- 20 Dumbbell Hang Power Snatch
- 80 Double Unders
Notes
Today’s workout is 12-minutes of push ups, dumbbell hang power snatch, and double unders. Your score is the number of rounds and reps completed.
The push ups should be completed in no more than 3 sets with quick breaks. Elevate your hands on a bench or box if needed.
The dumbbell should be light. Choose a weight that allows you to complete the 20 reps in 1-2 sets throughout the workout.
The double unders should not take longer than 1-minute. Adjust the number of reps or substitute singles unders.
Jun 8, 2022
Strength
Front Squat
Notes
Today’s strength is front squats. You will complete 4 working sets of 7 reps. All 4 working sets should be done at the same weight. The first set should feel like a 6-7/10 difficulty. This means that when you finish your first set, you should feel like you could have done 3-4 more reps. Take 2-3 minutes rest between sets. If you were here last week, aim to use about 5% more weight today.
Conditioning
For time.
2 Rounds:
Then move immediately into…
- 42 Toes to Bar
- 21 Burpees over the Bar
16:00 time cap
Notes
Today’s workout is a couplet of thrusters and pull ups directly into a chipper of toes to bar and burpees. Your score is the time to complete the prescribed work or the number of reps completed under the 16-minute time cap.
The barbell should be light. Aim to complete the thrusters in no more than 2 sets each round.
The pull ups should be completed in no more than 3 sets each round. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Keep the sets small and breaks quick on the toes to bar. If you can’t maintain sets of 5, either adjust the number of reps or substitute knee raises or sit ups.
Give the burpees your full effort. Move fast, the workout is over after only one set of burpees.
