Sep 19, 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 3 at a rate of perceived exertion of 7/10. Here, you should feel like you could complete a few more reps after the 3rd rep. The last working set, you will perform as many reps as possible with that same weight.
Conditioning
5 Rounds for time:
- 12 Toes to Bar
- 12 Single Arm Dumbbell Hang Clean and Jerks
- 6 Wall Walks
15:00 time cap
Notes
Today’s workout is a triplet of toes to bar, single arm hang clean and jerks, and wall walks. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The toes to bar should be completed in no more than 3 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The single arm hang clean and jerks should be completed unbroken each round. Use a moderate weight that allows you to transition arms smoothly each rep.
The wall walks should not take longer than 1-minute each round. If needed, adjust the number of reps or stop short of being inverted each rep to stay within that time domain.
Sep 18, 2022
Strength
Deadlift @ 11X1
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. This means that when you finish your first working set, you should feel like you could have completed 1-2 more reps. Aim to use about 5% more weight than last week, if possible.
Conditioning
5 Rounds
In 1:00:
- 5 Shuttle Runs
- Max Sandbag to the Shoulder
Rest 2:00
Notes
Today’s workout is 5 rounds of 1-minute of work with 2-minutes of rest. During the work interval, you will begin with 5 shuttle runs. Then, in the time remaining, complete as many sandbag to the shoulder as possible. Your score is the number of sandbag to shoulder reps completed across the 5 rounds.
One shuttle run is 25ft down, 25ft back. If 5 reps takes longer than :30, adjust the number of runs.
The sandbag should be a moderate weight that allows you to complete at a minimum 1 rep every :05.
Sep 16, 2022
Conditioning
Working in teams of 3, alternating full rounds, complete as many rounds as possible in 30:00:
- 8 Dumbbell Squat Cleans
- 7-10 Calories
When everyone has completed one round of the above, move on to:
- 8 Dumbbell Hang Clean and Jerks
- 7-10 Calories
When everyone has completed one round of the above, move back to the first couplet
Notes
Today’s workout is done in teams of 3. Each team member will complete a full round before the next team member starts a round. When everyone has completed the first couplet once, the team will move to the second couplet. When each team meber has completed the second couplet, the team will move back to the first couplet. Continue this pattern for 30-minutes.
The dumbbell weight should be moderate. You should be able to complete both movements unbroken throughout the workout.
The calories should never take longer than :30. Adjust the target number accordingly.
Sep 15, 2022
Strength
Front Rack Reverse Lunges
- x 6/leg x 4 sets @ RPE 7.5
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 7.5 today. You should feel like you could have completed a few 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:
- 100-80-60-40-20 Double Unders
- 50-40-30-20-10 Kettlebell Swings
15-minute time cap
Notes
Today’s workout is a simple couplet of double unders and kettlebell swings. Your score is the time to complete the prescribed work or the number of reps completed under the 15-minute time cap.
The double unders should not take longer than 1:30 for the set of 100 and about :15 less each subsequent round. Adjust the number of reps or substitute single unders.
The kettlebell should be light. You should be able to complete each round in 2-3 sets.
Sep 14, 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
3 Rounds
- 1:00 Z-Press w/ PVC @ 3030
- :30 Max Wall Walks
No rest between rounds
Notes
Today we have a shoulder burner for you. You will complete 1-minute of z-press with a pvc pipe. Then you will move directly into a 30-second interval of wall walks. There will be no additional rest between rounds. You will move right back into the minute of z-press. Your score is the number of wall walks completed.
The z-press is a difficult movement, even without weight. If you cannot get a full lockout overhead, sit on a 45# plate or small box. Each rep will be performed with a :03 eccentric and :03 concentric with no pause at the top or bottom.
You may adjust the wall walks by stopping at an angle if you do not feel comfortable going completely inverted.
Conditioning
Complete as many reps as possible in 3:00:
Notes
We are finishing the day with 3-minutes of burpees to a target. Find something that is just slightly above your reach. Each rep of the burpee counts when your chest and thighs hit the ground, then you jump and touch the target with both hands.
