Sep 30, 2022
Conditioning
Working in a team of 3, complete 3 rounds for time:
- 800-1000m Row or 1600-2000m Bike Erg on two machines
- 3 x 5 Power Snatch Relay
- 20 Synchro Burpees
25:00 time cap
Notes
Today’s workout is 3 rounds of rowing or biking, power snatches, and burpees. Your team will begin with two members on machines working towards 800-1000m on a rower or 1600-2000m on a bike. You may switch as needed. Once both monitors read the prescribed distance, your team will work through 3 rounds of 5 power snatches each. Partner 1 will do 5 in row, then partner 2 will do 5 in a row, then partner 3 will do 5 in a row. And you will complete 3 times through of that. Then, everyone will do 20 synchronized burpees. Continue for 2 more rounds through the workout. Your score is the time to complete the 3 rounds.
The row or bike should take no longer than 4-minutes each round. Adjust the distance accordingly.
The power snatches should be heavy. One rep every :04-06 is a good pace to maintain.
The burpees are synchronized when all athletes have their chests and thighs on the ground at the same time and jump and clap at the same time. If 20 reps takes longer than 1:30, adjust the number of reps.
Sep 29, 2022
Strength
Front Rack Reverse Lunges
- x 6/leg x 4 sets @ RPE 8.5-9
Complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set.
Notes
Today’s strength is front rack lunges. You will complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set. All 4 working sets will be at the same weight. You will use an RPE 8.5-9 today. You should feel like you could have completed 1 more rep when you are done with your first set. Be sure to maintain a soft touch of the knee on the ground each rep. Aim to use about 5% more weight than last week.
Conditioning
5 Rounds for time
- 15 Russian Kettlebell Swings
- 12 Box Jump Overs
- 9 Pull Ups
14:00 time cap
Notes
Today’s workout is a simple triplet of Russian kettlebell swings, box jump overs, and pull ups. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The kettlebell swings should be heavy compared to your normal swings. Russian swings means that the bell only needs to get to chest height. The bottom of the bell should be facing the wall in front of you. Choose a weight that you can complete the 15 reps in 1-2 sets throughout the workout.
Choose a box height that allows you to move smoothly and safely each jump. Don’t spend more than 1:30 on the jumps each round.
The pull ups should be completed in 1-2 sets throughout the workout. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
Sep 28, 2022
Strength
3 Sets not for time
- 5 Handstand Shrugs @ 3030
- 1-2 Skin the Cat or :15 Assisted German Hang
- 5 Wall Facing Handstand Push Ups @ 3111
- 2 Jefferson Curls w/ :10 negative
Notes
Today’s strength session is a mix of gymnastics strength, skill, and flexibility work. You will work through the four exercises at an easy pace and complete 3 working sets.
Handstand Shrugs Focus on keeping your elbows locked out throughout this movement. All the movement should come from the shoulders. If you cannot complete these in a handstand, perform from a box handstand or in a plank position.
[Skin the cat Slowly rotate around and control into a shoulder stretch at the bottom. Move slowly and controlled through this exercise. You may adjust this to a German Hang w/ assistance.
If you are not yet ready for handstand push ups, simply pick an exercise from the handstand push up progression that allows you to maintain the tempo for all 5 reps. Handstand Push Up Progression.
Jefferson Curl Use a very light weight or no weight at all and stretch into the bottom as much as possible without forcing it. Be gentle.
Conditioning
Complete as many rounds as possible in 10:00:
- 100 Double Unders
- 20 Devil Press
- 10 Wall Walks
Notes
Today’s workout is 10-minutes of double unders, devil press, and wall walks. Your score is the total number of reps completed in 10-minutes.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.
The devil press should be done with a moderate weight. You want to be able to complete the 20 reps in no more than 4-minutes.
The wall walks should take no longer than 2-minutes to complete. Adjust the number of reps or stop short of completely inverted, if needed.
Sep 27, 2022
Conditioning
Every 3:00 for 10 rounds:
2:00 time cap per round
Notes
Today’s workout is running and cleans. You will begin a new round every 3-minutes. There is a 2-minute time cap each round. You must finish the lift before the 2-minute mark. There are two scores for this workout. The first score is the sum total time from all 10 rounds of your 200m run. The second score is the sum total load from all 10 cleans.
The runs should not take longer than 1:15. Adjust the distance accordingly. The runs start and finish by the curb marked “00”. Keep track of the time each round.
You are only allowed one attempt at the clean each round. If you have 10 successful lifts at 100lbs, your score is 1000. If you miss a lift, your score for that round is 0. You may go up or down in weight each round.
Sep 26, 2022
Strength
Deadlift @ 11X1
- x 5-6 x 4 sets @ RPE 8.5-9
Notes
Today’s strength is deadlifts. Each rep will be performed with a :01 pause at lockout, :01 negative, and :01 pause on the ground between reps. You will perform 4 working sets of 5-6 reps at the same weight. Today’s weight should be an RPE 8.5-9. This means that when you finish your first working set, you should feel like you could have completed about 1 more rep. Aim to use about 5% more weight than last week, if possible.
Conditioning
Complete as many rounds as possible in 15:00:
- 80 Wall Balls
- 45-60 Calories
- 40 Dumbbell Snatch
- 20 Toes to Bar
Notes
Today’s workout is 15-minutes of wall balls, calories, dumbbell snatch, and toes to bar. Your score is the number of rounds and reps completed in 15-minutes.
The wall balls should take no longer than 4-minutes. You should be able to maintain sets of 10 with a quick break.
The calories should also take no longer than 4-minutes. Adjust the target number accordingly.
The dumbbell should be light. Choose a weight that allows you to complete the 40 reps in 3-4 sets.
The toes to bar should be completed in no more than 4 sets. Adjust the number of reps or substitute knee raises or sit ups.
