Jul 13, 2022
Strength
Front Squat
Notes
Today’s strength is front squats. You will take 5-7 warm up sets to build to a weight that is challenging, but you can successfully complete 3 sets of 2 reps. On a scale of 1-10, it should feel like an 8-9. This means that you when you finish your first working set, you should feel like you could have completed 1 or 2 more reps.
Conditioning
For time, 21-15-9-6-3 reps of:
- Dumbbell Front Squats
- Toes to Bar
- 50 Double Unders after each round
12:00 time cap
Notes
Today’s workout is a triplet of dumbbell front squats, toes to bar, and double unders. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
The dumbbell squats should be done with a moderate weight. The sets of 21 and 15 may get difficult and you might break once. But after that, the goal should be to maintain unbroken sets. You must keep your hands around the handles of the dumbbells. You may not sit them on your shoulders and hold on to the heads of the dumbbells.
Aim to complete the 21 and 15 toes to bar sets in no more than 4 sets with quick breaks. Substitute knee raises or sit ups, if needed.
The double unders should never take longer than :40 to complete. Adjust the number of reps or substitute single unders.
Jul 12, 2022
Strength
3 Rounds
- :20 of Dips @ 20X1
- :40 Rest
- :20 of Strict Pull Ups @ 20X1
- 1:40 Rest
Notes
Today’s strength is dips and pull ups. You will complete :20 of dips at a tempo, then rest :40 before completing :20 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
With an 8:00 clock:
- 750-1000m Row or 1500-2000m Bike Erg buy-in
With the remaining time, complete as many rounds as possible:
- 5 Push Ups
- 5 Burpees
- 5 Strict Pull Ups
Notes
Today’s workout is 8-minutes. You will begin by rowing 750-1000m or biking 1500m-2000m. When you finish, you will use the time remaining to complete as many rounds as possible of push ups, burpees, and pull ups. Your score is the number of rounds and reps completed.
The row or bike should take no longer than 4-minutes. Adjust the target distance accordingly.
The push ups should be done in 1 set throughout the workout. Perform them with your hands elevated on a box or bench, if needed.
If the burpees are going to take longer than :30, adjust the number of reps.
If the strict pull ups are going to take longer than :30, adjust the number of reps or substitute banded pull ups or ring rows.
Jul 11, 2022
Conditioning
Every 5:00 for 5 rounds
- 8 Deadlifts
- 48 Double Unders
- 16 Wall Balls
- 16-20 Calories
Notes
Today’s workout is 5 intervals or deadlifts, double unders, wall balls, and calories. You will complete a new round every 5-minutes. Your score is the total time from all 5 rounds.
The deadlifts should be a moderate-heavy weight that allows you to move the 8 reps safely and unbroken throughout the workout.
The double unders should take no longer than :40. Adjust the number of reps accordingly.
The wall balls should be completed in 1 set throughout the workout.
Don’t spend more than 1-minute on the machine. Adjust the target number accordingly.
Jul 10, 2022
Strength
Take 10 minutes to build in weight to an RPE 7 for the following complex:
- Power Snatch (position 2) 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 do a snatch deadlift. Then you will lower the bar to position 2 and perform a power snatch, pausing for :02 when you receive the bar overhead before standing to full extension and lowering the bar back to the hips. 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
3 Rounds for time:
- 300m Run
- 7 Muscle ups or 14 Pull Ups
- 7 Squat Cleans
15:00 time cap.
Notes
Today’s workout is a triplet of running, muscle ups or pull ups, and squat cleans. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The runs should never take longer than 2:00 to complete. Adjust the distance accordingly.
The muscle ups or pull ups should be done in no more than 3 sets each round. Adjust the number of reps or substitute any pull up variation.
The squat cleans should be heavy. One rep every :08 would be good pace to maintain throughout the workout.
Jul 8, 2022
Conditioning
With a partner and only one person working at a time, complete 2 rounds for time:
- 50 Burpee Box Jump Overs
- 75 Double Unders (each and at the same time)
- 100 Wall Balls
20:00 time cap
Notes
Today’s workout is Last Chance Qualifier Event 4, but you will do it with a partner. You are also welcome to complete it solo, if you’d like. You can switch as often as you’d like on the burpees and wall balls. You will each do 75 double unders both rounds. Your score is the time to complete 2 rounds or the number of rounds and reps completed under the 20-minute time cap.
Keep the sets of burpees small so that you can maintain a faster pace.
You will both do all the double unders and can work at the same time. Don’t spend more than 1:30 on the rope. Adjust the number of reps or substitute single unders.
Use a wall ball weight that allows you to maintain multiple sets of at least 10 reps.
