Sep 25, 2022
Strength
Shoulder Press @ 11X1
Notes
Today’s strength is strict press. Each rep will be performed with a :01 pause overhead, :01 negative, :01 and pause on the front rack.
You will perform 3 working sets. The first two working sets will be sets of 2 at a rate of perceived exertion of 7/10. Here, you should feel like you could complete a few more reps after the 2nd rep. The last working set, you will perform as many reps as possible with that same weight.
Conditioning
Every 4:00 for 4 rounds:
- 16-20 Calories
- 10 Single Arm Dumbbell Hang Clean and Jerks
- 10 Burpees over the Dumbbells
3:00 cap per round
Notes
Today’s workout is 4 rounds of calories, dumbbell hang clean and jerks, and burpees. You will start a new round every 4-minutes. Your score is the total time from all rounds.
The calories should not take longer than 1-minute. Adjust the target number accordingly.
The dumbbell should be a moderate weight. The goal is to complete the 10 reps unbroken every round.
The burpees should not take longer than :45. Adjust the target number, if needed.
Sep 23, 2022
Conditioning
Working in teams of 3, complete as many rounds as possible in 30:00:
- 3x 5 Squat Clean Relay
- 3x 5 Wall Walk Relay
- 3x 12-15 Calorie Relay
Notes
Today’s workout is done in a team of 3. Your team will start with completing 3 rounds of 5 squat cleans each. Partner 1 does 5 cleans, then partner 2, then partner 3, then partner 1 again, and so on until each person has done 3 sets of 5 cleans. You will follow the same format for the wall walks and calories. Your team will work through this as many times as possible in 30-minutes.
The squat cleans should be moderate-heavy. Choose a weight you can complete one rep every :03-05.
The wall walks should take no longer than :45 to complete the sets of 5. Adjust the number of reps or stop short of completely inverted, if needed.
The calories should take no longer than :45 to complete. This should be a fast pace. Adjust the target number accordingly.
Sep 22, 2022
Strength
Front Rack Reverse Lunges
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 today. You should feel like you could have completed 1-2 more reps 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
For time, 1-2-3-4-5-6-7-8-9-10 reps of:
- Burpees over the Bar
- Clean and Jerks
12:00 time cap
Notes
Today’s workout is a simple couplet of burpees and clean and jerks. Your score is the time it takes to complete the 55 reps of each movement or the number of reps completed under the 12-minute time cap.
For the burpees, if you cannot maintain a pace of at least 10 per minute consider adjusting the rep scheme to 1-1-2-2-3-3-4-4-5-5.
The clean and jerks should be light. You should be able to maintain small touch and go sets throughout the workout.
Sep 21, 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 reps as possible in 12:00:
- 400m Run
- Max unbroken bar muscle ups or pull ups (20 rep cap per set)
Notes
Today’s workout is 12-minutes of running and bar muscle ups or pull ups. You will start with a 400m run. Then complete as many bar muscle ups or pull ups as possible without coming off the bar. When you come off the bar, you have to run another 400m before beginning another set of bar muscle ups or pull ups. Your score is the number of bar muscle ups or pull ups you complete across the workout.
The runs should not take longer than 2:30. Adjust the distance accordingly.
Aim to choose a pull up or muscle up variation that allows you to complete at least 5 reps unbroken each round. There is also a 20 rep cap on each round. If you can do more than 20 reps of the movement, choose a harder pulling variation. You may substitute chest to bar, chin over bar, banded pull ups, or ring rows. Jumping pull ups will not be a good substitution today. The rep cap is also there to ensure you get a safe dosage of pulling.
Sep 20, 2022
Conditioning
Every 2:00 for 10 rounds (5 each)
Sets 1,3,5,7,9:
- 15 Wall Balls
- 9-12 Calories
Sets 2,4,6,8,10:
- 50 Double Unders
- 9 Dumbbell Squat Cleans
Notes
Today’s workout is 10 intervals of either wall balls and calories or double unders and squat cleans. You will begin a new round every 2-minutes and complete 5 of each couplet. Your score is the total time from all 10 rounds.
The wall balls should light enough to maintain unbroken sets throughout the workout.
The calories should take no longer than :45 to complete. Adjust the number accordingly.
The double unders should never take longer than :40. Adjust the number of reps or substitute single unders.
The dumbbell squat cleans should be a light weight. You should be able to maintain unbroken sets of 9 reps throughout the workout.
Conditioning
2 Rounds
- 5 Natural Knee Extensions with :05 negative
- 5 Straddle Pancake w/ :10 negative each rep and :10 hold last rep
Notes
We are finishing the day with 2 rounds of mobility. Take your time working through the two rounds.
For the natural knee extensions, lower as far as you can without creating any pain or discomfort in the knees or lower back. To add assistance to this exercise, wrap a band around the rig and hold onto it as you lower down.
If you struggle to hinge forward on the straddle pancake, sit on a small box to ensure you have room to hinge forward.
