Sep 13, 2022
Conditioning
Every 8 minutes for 3 rounds:
- 30-40 Calories
- 8 Double Dumbbell Hang Snatch
- 16 Dumbbell Front Squats
- 12-16 Calories
6-minute time cap each round
Notes
Today’s workout is 3 rounds of calories, double dumbbell hang snatch, dumbbell front squats, and another set of calories. Your score is the time to complete each round.
The calories should not take longer than 3-minute to complete the 30-40 and 1-minute to complete the 12-16.
Choose a moderate weight on the dumbbells that allows you to complete the 8 snatch and the 16 squats in one set. Determine which movement is more challenging for you and allow that to dictate what weight you use. For an added challenge, use kettlebells instead of dumbbells.
Sep 12, 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 7.5. This means that when you finish your first working set, you should feel like you could have a completed a few more reps. Aim to use about 5% more weight than last week, if possible.
Conditioning
27-21-15-9 reps of:
- Calories
- Box Jump Overs
- Calories
- Toes to Bar
18:00 time cap
Notes
Today’s workout is 4 rounds of a descending rep scheme of calories, box jump overs, more calories, and toes to bar. Your score is the time to complete the prescribed work or the number of reps completed under the 18-minute time cap.
The calories should not take longer than 1:45, 1:15, :45, and :30 each round. You may adjust the rep scheme to 21-15-9-3, if needed.
The box jump overs should be done with a height that allows you to move consistently and jump without hesitation throughout the workout. Step down each rep.
The toes to bar should not take longer than 1:30, 1:15, 1:00, and :45 each round. Adjust the number of reps or substitute knee raises or sit ups.
Sep 11, 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 4 at a rate of perceived exertion of 7/10. Here, you should feel like you could complete a few more reps after the 4th rep. The last working set, you will perform as many reps as possible with that same weight.
Conditioning
3 Rounds
In 2:00:
- 50 Double Unders
- 15 Dumbbell Push Press
- Max Calories in remaining time
Rest 2:00
Notes
Today’s workout is three two-minute intervals with two minutes rest between each. You will begin each interval with a buy-in of 50 double unders and 15 push press. With the remaining time you will complete as many calories as possible. Your score is the total number of calories completed across 3 rounds.
The double unders should take no longer than :40. Adjust the number of reps or substitute single unders.
The push press should be a light-moderate weight so that you can complete 15 reps unbroken each round.
Find a hard, but sub-maximal pace to hold on to for the remainder of the work interval. Your goal should be to complete the same number of calories each round.
Sep 8, 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 7 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.
Do not start this month of lunges with too heavy of a weight. The rep scheme will remain the same throughout the month and we will be adding weight each week. If you start too heavy today, you will have no room to go up in weight.
Conditioning
Every 4:00 for 4 rounds:
- 10 Overhead Squats
- 10 Burpees over the Bar
- 10 Thrusters
- 10 Burpees over the Bar
Notes
Today’s workout is 4 rounds of overhead squats, burpees, thrusters, and more burpees. You will start a new round every 4-minutes. Your score is the total time from all 4 rounds.
The overhead squat and thruster barbell should be light-moderate. You should be able to complete the 10 reps unbroken on both exercises. Use the more challenging of the two exercises to dictate the weight.
The burpees should never take longer than :45. Adjust the number of reps if needed.
