Jul 31, 2022
Conditioning
July 2022 Benchmark Workout
Complete as many rounds as possible in 20:00:
- 5 Strict Pull Ups
- 10 Push Ups
- 15 Air Squats
Notes
Our benchmark for July is “Strict Cindy”. Your score is the number of rounds and reps completed in 20-minutes.
Don’t spend more than :30 on the strict pull ups each round. This means that you can break the strict pull ups into more than 1 set, but you have to be fast with your breaks. You can substitute banded pull ups or ring rows, but not kipping pull ups.
The push ups will become difficult in the second half of the workout. Consider breaking them into 2 or 3 sets from the outset. If you need to, perform your push ups with your hands elevated on a bench or box so that you can maintain good positions without reaching muscle failure.
The air squats are your chance to shake your arms out and get ready for the next round. Move smoothly and through a full range of motion each rep.
Jul 28, 2022
Strength
Take 10 minutes to build in weight to an RPE 7 for the following complex:
- Power Snatch w/ :02 pause in receiving position + Overhead Squat from pause
Then, every minute on the minute for 4:00 complete the above complex at your RPE 7 weight.
Notes
Today’s strength is snatches. The complex works like this: you will perform a power snatch from the ground, pausing for :02 when you receive the bar overhead. Then, instead of standing, sink into the bottom of your overhead squat, then stand to full extension.
You will start by taking 10-minutes to build in weight to a moderately heavy weight. It should feel like a 7/10 difficulty and you will then need to be able to complete the complex four times at the top of the minute with that weight.
Conditioning
2-2-2-3 minute intervals (rest 1 minute between each)
- 18-25 Calories
- 10 Pull Ups
- Max Overhead Squats
*Continue until you have completed 60 overhead squats.
Notes
Today’s workout is three 2-minute intervals followed by a 3-minute interval. You will rest 1-minute between intervals. Each interval begins with 18-25 calories on a machine. Then you will complete 10 pull ups. You will then have the remaining time to complete as many overhead squats as possible. The workout is over when you have completed 60 reps. Your score is the time on the clock when you finish your last rep (including the rest intervals). The coach will simply set a running clock.
The calories should take no longer than 1:10 to complete. Adjust the target number accordingly.
The pull ups should always be done in 1 set. Adjust the number of reps or substitute banded pull ups, ring rows, or jumping pull ups.
The overhead squats should be done with a light weight. You should be able to complete at least 15 reps unbroken with the weight you choose.
Jul 27, 2022
StrengthÂ
Bench Press
- Build to a heavy single with a :01 pause on the chest.
Notes
Today’s strength is bench press. You will take as many sets as needed to find a heavy single for the day.
YOU MUST PAUSE FOR :01 WITH THE BAR ON THE CHEST.
Perform multiple reps with lighter weights to warm up. At moderate-heavy weights, perform one rep at a time until you find your heavy single.
Please use a spotter for today’s bench press.
Conditioning
8-10-12-14 reps of:
- Alternating Arm Dumbbell Clean and Jerk
- Dumbbell Box Step Ups
- Burpee Box Jump Overs
14:00 time cap
Notes
Today’s workout is a triplet of single arm clean and jerks, step ups, and burpee box jump overs. Your score is the time to complete the prescribed reps or the number of reps completed under the 14-minute time cap.
The dumbbell should be a moderate-heavy weight. Challenge yourself on the single arm clean and jerks. Choose a weight that you may need to break up the sets of 12 and 14 into 2 sets.
Ideally, use the same dumbbell for the step ups. If you cannot safely control the step up, then grab a lighter dumbbell. You may hold it anyway.
If you can’t maintain a pace of at least 8 burpee box jump overs per minute, consider lowering the rep scheme.
Jul 26, 2022
Conditioning
10 Rounds
In 1:00
- 3 Deadlifts
- 2.5 Shuttle Runs (25ft)
- Max Calorie Bike
Rest 2:00
Notes
Today’s workout is 10 rounds of 1-minute of work with 2-minutes of rest. You will begin each interval with 3 deadlifts, then shuttle run 25ft down, 25ft back, 25ft down, 25ft back, and 25ft down before getting on the bike to complete as many calories as possible in the remaining time. Your score is the sum total number of calories across all 10 rounds.
The deadlifts should be on the heavier side, but be sure to safely complete the 3 reps unbroken every round.
The shuttle run should take no longer than :30. If you cannot maintain that pace, shorten the run by 50ft (two 25ft sections).
Ride at a hard but repeatable pace on the bike. Aim to stay consistent across all 10 rounds.
