Jul 25, 2022
Strength
3 Rounds
- :35 of Dips @ 20X1
- :35 Rest
- :35 of Strict Pull Ups @ 20X1
- 1:25 Rest
Notes
Today’s strength is dips and pull ups. You will complete :35 of dips at a tempo, then rest :35 before completing :35 of strict pull ups at a tempo. Keep track of the number of reps you complete each round.
If you can maintain the tempo for the entire time domain, you can make the dips more challenging by either adding weight or moving to the rings. If you cannot maintain the tempo consider adding band assistance or a self spot.
If you can maintain the tempo for the time domain, add weight to the pull ups. If you cannot maintain the tempo, add band assistance or substitute ring rows.
Strength
3 Rounds
- :20/side Seesaw Hold
- 2-3/direction/side Single Arm Hang Rotations w/ Feet assist
Notes
The second part of our strength work today is focused on overhead stability and mobility. You will alternate between the two exercises for 3 working sets.
Seesaw Hold The priority is maintaining a full lockout of the elbow with the kettlebell directly overhead. Adjust the weight accordingly.
Single Arm Hang Rotations with feet assist Start with a lot of help from your legs and gently stretch. As you get comfortable with the range of motion, gradually increase the amount of weight you support with the hanging arm.
Conditioning
For time:
- 40-50 Calories
- 40 Dumbbell Push Press
- 100 Double Unders
- 20 Toes to Bar
- 10 Wall Walks
11:00 time cap
Notes
Today’s workout is a short chipper. Your score is the time to complete the prescribed work.
The calories should take no longer than 3-minutes. Adjust the target number as needed.
The push press should be a light-moderate weight that allows you to complete the 40 reps in 3-4 sets.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.
The toes to bar should be completed in no more than 3 sets. Adjust the number of reps or substitute knee raises or sit ups.
The wall walks should take no longer than 2-minutes. Adjust the number of reps or target height accordingly.
Jul 24, 2022
Strength
Front Squat
Notes
Today’s strength is front squats. You will take as many sets as needed to build to a heavy single. Perform multiple reps at lighter weights to get the legs warm. Once you get to moderate-heavy weights, perform one rep at a time until you find your heavy single for the day.
Conditioning
10 Rounds for time:
- 250m Row or 500m Bike Erg
- 1 Squat Clean
14:00 time cap
Notes
Today’s workout is a simple couplet of rowing or biking and squat cleans. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 14-minute time cap.
The bike or row should take no longer than 1-minute. Adjust the distance to a 200m row or 400m bike, if needed.
The squat clean should be heavy. Challenge yourself, but make sure it is a weight where you won’t miss any reps.
Jul 22, 2022
Conditioning
With a partner, complete for time:
- 100 Wall Balls (opwaat)*
- *Other partner must hang from bar for reps to count
- 100 Kettlebell Swings (opwaat)**
- **Other partner must hold a handstand for reps to count
- 70-100 Calories (opwaat)
- 100 Kettlebell Swings (opwaat)**
- **Other partner must hold a handstand for reps to count
- 100 Wall Balls (opwaat)*
- *Other partner must hang from bar for reps to count
30:00 time cap
Notes
Today’s workout is done with a partner. One person will start working on the set of 100 wall balls. The other partner must be hanging from a pull up bar for reps to count. You may switch as needed. Then, you will complete the 100 kettlebell swings.The other partner must be holding a handstand for reps to count. Then you will complete 70-100 calories, switching as needed. Then work back through the swings and wall balls following the same rules as before.
The wall ball should be a weight that allows you to complete sets of 10 with quick breaks.
If you struggle to hang from the pull up bar, hold the bottom of a ring row.
The kettlebell should be a weight that allows you to complete sets of 10 with quick breaks.
If you are not comfortable completely inverting, hold an angled wall hold or the top of a push up.
The calories should take no longer than 5-minutes. Adjust the target number accordingly.
Jul 21, 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 x 2 + Overhead Squat from pause after the second rep.
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 before standing to full extension. Then, perform another power snatch and pause again 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
Every 6:00 for 3 Rounds:
- 10 Sandbag to Shoulder
- 2 Rope Climbs
- 200m Run
Notes
Today’s workout is 3 rounds of sandbag to the shoulder, rope climbs, and running. You will begin a new round every 6-minutes. Your score is the total time from all 3 rounds.
The sandbag to the shoulder should take no longer than 1-minute. Choose a moderate weight that allows you to move smoothly with good positions each round.
The rope climbs should take no longer than :40. You may adjust the rope climb by lowering the target height or substituting rope lowers or hanging knee raises. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
The runs should take no longer than 1-minute. Adjust the distance accordingly.
In a bigger class, the coach will run a new heat every 2:00.
Jul 20, 2022
Strength
Bench Press @ 21X1
Notes
Today’s strength is bench press. You will complete 4 working sets of 2-3 reps. Each rep is performed with a :02 descent, :01 pause on the chest, and :01 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 3 reps, add weight.
Conditioning
Complete as many rounds as possible in 15:00:
- 15-20 Calories
- 14 Kettlebell Snatch (7/arm)
- 14 Goblet Hold Box Steps Ups
Notes
Today’s workout is a simple triplet of calories, kettlebell snatch, and step ups. Your score is the number of rounds and reps completed in 15-minutes.
The calories should take no longer than 1:30 to complete throughout the workout. Adjust the target number accordingly.
The kettlebell weight should be light-moderate so that you can maintain 7 unbroken reps per arm each round.
Adjust the height of the box or weight of the kettlebell so that you can complete the 14 step ups in 1 set throughout the workout.
