Jun 7, 2022
Conditioning
Every 6:00 for 5 rounds:
- 6 Sandbag to Shoulder
- 10m Forward Crawl
- 12-15 Calories
Notes
Today’s workout is intervals of sandbag to the shoulder, forward crawls, and calories. You will start a new round every 6-minutes. Your score is the total time from all 6 rounds.
The sandbag clean finishes when you show control with the sandbag on top of the shoulder. You will then drop it in front of you, not behind you. This is more challenging because it does not allow you to shorten the range of motion by arching back or ducking under the sandbag as it passes over the shoulder. Choose a moderate-heavy weight that allows you to maintain a pace of 6 reps in under :45.
The forward crawl is a contralateral movement. Keep your back flat and parallel to the ground throughout.
The calories should take no longer than 1-minute. Adjust the target accordingly.
Jun 6, 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.
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.
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
Complete 3 rounds for time:
- 15-21 Calories
- 12 Dumbbell Power Cleans
- 6 Wall Walks
9:00 time cap
Notes
Today’s workout is a fast triplet of calories, dumbbell power cleans, and wall walks. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 9-minute time cap. The time cap is tight, so you’ll have to push the pace.
The calories should not take longer than 1:15 each round. Adjust the target number accordingly.
The dumbbells should be a light-moderate load that allows you to complete 12 reps unbroken each round.
The wall walks should take no longer than 1-minute. Adjust the number of reps or target height accordingly.
Jun 5, 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 7-8/10 difficulty. If you were here last week, aim to use a little bit more weight today.
Conditioning
June 2022 Benchmark Workout
Complete as many calories as possible in 3:00 on a Concept 2 Bike Erg.
Notes
June’s benchmark is a short, power-output test on the Concept 2 Bike Erg. This is the equivalent of an 800m time trial at the track. You have to start at a hard, but just sub-maximal pace and try to hang on for all 3 minutes.
Set the monitor to count down for 3:00. Press “select workout”, “new workout”, “single time”, and then set it to 3:00. Then press the check mark and as soon as you start peddling the clock will start.
When you are finished, press “menu”, “memory”, “list by date”, and click the magnifying glass to collect you data. You’ll want to record total calories as well as your average cal/hr.
Jun 3, 2022
Conditioning
Working in teams of 4, complete as many rounds as possible in 30:00:
All:
Athletes 1 and 2:
- 15 Synchro Wall Balls
- 12-15 Calories (on two machines)
All:
Athletes 3 and 4:
- 15 Synchro Wall Balls
- 12-15 Calories (on two machines)
Notes
Today’s workout is done in teams of 4. All 4 athletes will start by completing 12 synchronized burpees. When the team is done, two athletes will work through 15 synchronized wall balls and 12-15 calories each on a machine. Then the team will do 12 synchronized burpees again. Then athletes 3 and 4 will work through the wall balls and calories. Continue this pattern for 30-minutes.
The 12 burpees should never take longer than 1-minute. To be synchronized, the whole team must be on the ground and in the air during the jump and clap at the same time.
The wall balls should always be done unbroken. Choose a light wall ball.
The calories should never take longer than :45. Adjust the target number accordingly.
Jun 2, 2022
Strength
Front Squat
Notes
Today’s strength is front squats. You will complete 4 working sets of 8 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.
Conditioning
For time:
- 1000m row
- 50 Thruster (empty barbell)
- 30 Pull-ups
12:00 time cap
Notes
Today’s workout is the classic chipper, “Jackie”. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute time cap.
The row should take no longer than 4:30. If you cannot maintain a 2:15/500m pace or faster, adjust the distance to 750m.
The barbell is meant to be very light. The prescribe weight is normally just an empty barbell. Your goal should be to complete the 50 reps in 1-2 sets.
The pull ups should take no longer than 2:30. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
