Aug 19, 2022
Conditioning
Working in teams of 3 complete as many rounds as possible in 30:00:
- 20 Kettlebell Swings Relay
- 200m Run Relay
- 10 Toes to Bar Relay
- 400m Run together
Notes
Today’s conditioning has you working in a team of 3 through 3 relays and one run as a team. Partner 1 will begin by completing 20 swings, then rest while partner 2 completes 20 swings, then partner 3 completes 20 swings. Once each member has completed the swings, you move on to the 200m run, following the same order as the swings. Then move to the toes to bar and complete another relay. Once everyone has finished the toes to bar, everyone will run a 400m together. That is one round. You will continue this pattern for 30-minutes. Your score is the number of rounds and reps completed.
The kettlebell should be heavy but completed unbroken every round. Challenge yourself with the weight a bit because there is a good amount of rest built in to the workout.
The 200m runs should be fast. Reduce the distance if you cannot complete 200m in under 1-minute.
The toes to bar should remain unbroken. Substitute knee raises or sit ups if needed.
The 400m run should not take longer than 2:15. Adjust the distance accordingly.
Aug 18, 2022
Conditioning
At 0:00, complete 5 rounds for time:
- 10-12 Calories
- 10 Dumbbell Bench Press
At 10:00, complete 5 rounds for time:
- 10-12 Calories
- 10 Box Jump Overs
At 20:00, complete 5 rounds for time:
- 10-12 Calories
- 10 Burpees
Notes
Today’s workout is 3 couplets. You will complete 5 rounds of each couplet and start a new one every 10-minutes. Your score is the sum total time from all 3 couplets. There is an 8-minute time cap for each.
The calories should never take longer than 1:00. Adjust the number accordingly.
The dumbbell bench should be a light-moderate weight that allows you to complete the all 5 rounds unbroken.
Choose a box height that allows you to move smoothly and continuously for all 5 rounds.
The burpees should not take longer than :45. Adjust the number of reps if needed.
Aug 17, 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.
Conditioning
In 10:00, complete:
- 1200m Run
- Max Wall Balls in remaining time.
Notes
Today’s workout is a simple couplet of running and wall balls. You will begin with a 1200m run. Then, with whatever time you have remaining, complete as many wall balls as possible. Your score is the number of wall balls completed.
The run should take no longer than 7-minutes. Adjust the distance accordingly. We do not have a turn-around marked for a 1200m run. You can run the 800m route, then turnaround and run the 400m route.
The wall balls should be light enough to maintain sets of 10 reps with quick breaks.
Aug 16, 2022
Strength
A1. Bench Press for load:
- 6 reps @ 70%
- 6 reps @ 75%
- 4 reps @ 80%
- 2 reps @ 90%
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 6, 6, 4, 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 6. If you know your 1 rep max, you can use 70%. If you do not know your max, use a weight that is a rate of perceived exertion of 7/10. 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
From 0:00-2:00 (2 minutes)
- 50 Double Unders
- 10 Burpees over Bar
- Max Shoulder to Overhead
Rest 1 minute
From 3:00-6:00 (3 minutes)
- 75 Double Unders
- 12 Burpees Over Bar
- Max Shoulder to Overhead
Rest 2 minutes
From 8:00-12:00 (4 minutes)
- 100 Double Unders
- 14 Burpees over Bar
- Max Shoulder to Overhead
Notes
Today’s workout is 3 intervals of double unders, burpees, and shoulder to overhead. The double unders and burpees are a buy-in. Your score is the total number of shoulder to overhead completed across the 3 rounds.
The double unders should take no longer than :45, 1:00, and 1:15 each round respectively. Adjust the number of reps or substitute single unders.
The burpees should not take longer than :30, :40, and :50 each round. Adjust the number of reps accordingly.
The shoulder to overhead should be a moderate weight. You should be able to complete 5 reps unbroken at a time.
Aug 15, 2022
Strength
Deadlift with :02 pause @ 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 3 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
Every 4min for 4 rounds:
- 6 Sandbag to Shoulder
- 6 Shuttle Runs
- 12-15 Calories
Notes
Today’s workout is 4 rounds of sandbag cleans, shuttle runs, and calories. You will start a new round every 4-minutes. Your score is the total time from all rounds.
The sandbag to the shoulder should take no longer than :40. It should be a moderate weight.
One shuttle run is 25ft down, 25ft back. If 6 takes longer than :45, adjust the number of runs.
The calories should take no longer than 1-minute. Adjust the target number accordingly.
In the case that we need to share sandbags, we will start a new heat every minute.
