Aug 25, 2022
Strength
Tempo Snatch
- Take 12-15 minutes to build to an RPE 9 for a single.
- Then perform 2 sets of 1 rep at the same weight with no tempo restriction.
Notes
Today’s strength is tempo snatches. This means you restrict the tempo with which you pull from the ground to 1″ above the knee. Slow things down and take :05 to pull from the ground to 1″ above the knee, then drive normal speed through extension to complete the lift.
You will have 12-15 minutes to warm up at your own pace to a weight that feels like a 9/10 difficulty. After you hit that single, use the same weight for 2 more sets of 1 rep with no tempo restriction. This is the same as last week. If you were here, aim to finish at a slightly heavier weight than last week.
Conditioning
For time:
- 15 Thrusters
- 35-45 Calories
- 90 Wall Balls
10:00 time cap
Notes
Today’s workout is a chipper. Your score is the time to complete the prescribed work or the number of reps completed under the 10-minute time cap.
The thrusters should be heavy. You should aim to complete the 15 reps in 1-2 sets.
The calories should take no longer than 3-minutes. Adjust the target number accordingly.
The wall ball should be light. Choose a ball that allows you to maintain sets of 10-15 reps with quick breaks.
Aug 24, 2022
Strength
Complete 3 Sets
- # Strict Muscle Ups
or
- 1-2 Muscle Up assisted from knees with slow negative
Rest 1-2-minutes between sets
Notes
Today’s strength is strict muscle ups. You will complete 3 sets of either a number of strict muscle ups that you can complete unbroken or 1-2 strict muscle ups assisted from your knees, focusing on a slow and controlled negative.
Strength
3 Sets
- Arc Ring Row @ 3111 x 4-5
- Ring Push Ups @ 3111 x 4-5
Notes
The second piece for strength today is 3 sets of a ring row variation and a push up variation. You may take your time between exercises.
The Arc Ring Row is about engaging your lats to pull the rings towards your hips. Just like a normal ring row, adjust the difficulty by adjusting the angle of your body.
During the ring push ups, focus on maintaining a tight lower body and finding a good lockout at the top with your shoulders protracted and the rings turned out. If you cannot maintain good positions, substitute angled ring push ups or regular push ups.
Conditioning
Every minute on the minute for 12:00:
- Min 1 – 6 Bar Muscle Ups or 12 Pull Ups
- Min 2 – 1 Wall Walk + 5 Wall Facing Handstand Push Ups
- Min 3 – 12 Toes to Bar
- Min 4 – 12 Dumbbell Push Press
Notes
Today’s workout is a gymnastics focused interval workout. At the top of each minute you will start a new station and complete 3 rounds.
The bar muscle ups or pull ups should be completed in 1-2 sets. Adjust the number of reps or substitute a different pull up variation.
The wall walk into the handstand push ups should be completed unbroken. You may substitute 1 wall walk and 5 box handstand push ups, if needed.
The toes to bar should be completed in 1-2 sets throughout the workout. Substitute knee raises or sit ups as needed.
The dumbbell snatch should be a moderate weight that allows you to complete the 12 reps unbroken each round.
Aug 23, 2022
Conditioning
Every 10:00 for 3 sets:
400m Run
8 Devil Press
16 Dumbbell Box Step Overs
200m Run
8:00 time cap each set
Notes
Today’s workout is 3 rounds of running, devil press, step overs, and more running. You will start a new round every 10-minutes. Your score is the total time from all 3 rounds.
The runs should take no longer than 2:30 and 1:15 respectively. Adjust the distance accordingly.
The devil press should be done with a moderate weight. The goal should be to complete the 8 reps unbroken each round.
Ideally, you will perform the step overs with the same weight you used for the devil press. If you cannot safely stand to full extension with each leg, you should adjust the weight of the dumbbells. You should be aiming to complete the 16 reps in 1-2 sets each round.
Aug 22, 2022
Strength
A1. Bench Press
- 4 reps @ 80%
- 4 reps @ 85%
- 2 reps @ 90%
- 2 reps @ 95%
A2. Supinated Grip Strict Pull Ups @ 21X1
Notes
Today’s strength is bench press and supinated grip pull ups. You will complete a set of 4, 4, 2, and 2 reps on the bench press. After each set, perform 4-6 supinated grip strict pull ups with a tempo.
Take 4-6 warm up sets for the bench press, then begin your working sets with a set of 4. If you know your 1 rep max, you can use 80%. If you do not know your max, use a weight that is a rate of perceived exertion of 8/10. Then, increase the load by 5-10% each set. Every rep will be performed with a clear, :01 pause on the chest.
After each set of bench press, perform 4-6 pull ups with a supinated grip. Each rep will be performed with a :02 negative, and :01 pause at the top and bottom. If you can hold the tempo, add weight. If not, add assistance or substitute ring rows.
Conditioning
2 Rounds for Time
- 20-25 Calories
- 8 burpee box jump overs
- 20-25 Calories
- 8 burpee box jump overs
- 200m Run
- 8 burpee box jump overs
15-minute time cap
Notes
Today’s workout is 2 rounds of calories, burpees, calories, burpees, and a run, and more burpees. Your score is the time to complete the prescribed work or the number of rounds and reps completed under the 15-minute time cap.
The calories should never take longer than 1:30 to complete. Adjust the number of reps accordingly.
The burpees should not take longer than 1-minute to complete. Adjust the number of reps or box height as needed.
The runs should not take longer than 1:15 to complete. Adjust the distance as needed.
Aug 21, 2022
Strength
Deadlift with :02 pause at 1″ off ground.
Notes
Today’s strength is deadlifts with a :02 pause when the plates are 1″ off the ground. Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. Then you will complete 4 sets of 2 reps all at that same weight.
Before each rep begins you will pull yourself in tight and eliminate any slack from the system, then smoothly pull the bar up 1″, pause for :02, then finish the lift.
Conditioning
For Time:
Then complete 4 rounds of:
- 9 Overhead Squats
- 12 Toes to Bar
Then…..
14:00 time cap
Notes
Today’s workout is 4 rounds of overhead squats and toes to bar with a calorie buy-in and cash-out. Your score is the time to complete the prescribed work or the number of reps completed under the 14-minute time cap.
The calories should take no more than 3-minutes to complete on either end of the workout. Adjust the target number accordingly.
The overhead squats should be a moderate weight. That goal should be to complete the 9 reps in 1 relatively challenging set each time.
The toes to bar should take no more than 1-minute to complete each round. Adjust the number of reps or substitute knee raises or sit ups, as needed.
