Oct 31, 2022
Strength
Shoulder Press @ 11X1
Notes
Today’s strength is press. You will complete 5 working sets of 4-5 reps. Each rep will be performed with a :01 negative, :01 pause in the front rack and :01 pause overhead. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 5 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 4 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 5 reps. Here is an example of how this could look in practice:
Week 1: 100×5, 100×5, 100×5, 100×4, 100×4
Week 2: 100×5, 100×5, 100×5, 100×5, 100×4
Week 3: 100×5, 100×5, 100×5, 100×5, 100×5
Week 4: 105×5, 105×5, 105×4, 105×4, 105×4
Etc…
Conditioning
21-15-9 reps of:
- Shoulder to Overhead
- Pull Ups
9:00 time cap
Notes
Today’s workout is a simple couplet of shoulder to overhead and pull ups. Your score is the time it takes to complete the 45 reps of each or the number of reps completed under the 9-minute cap.
The shoulder to overhead should be done with a moderate weight. You should aim to complete the set of 21 and 15 in 2-3 sets and the set of 9 in 1-2 sets.
The pull ups should be done in no more than 4 sets throughout the workout. Adjust the rep scheme or substitute jumping pull ups, ring rows, or banded pull ups.
Oct 30, 2022
Strength
Deadlift @ 11X1
Notes
Today’s strength is deadlift. You will complete 5 working sets of 3-4 reps. Each rep will be performed with a :01 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 4 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 3 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 4 reps. Here is an example of how this could look in practice:
Week 1: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×5, 105×5, 105×4, 105×4, 105×3
Etc…
Conditioning
Complete as many rounds as possible in 12:00:
- 30 Double Unders
- 2* Dumbbell Box Step Overs
- 2* Dumbbell Snatches
*Add 2 reps every round
Notes
Today;s workout is 12-minutes of double unders, step overs, and snatches. You will start by completing 30 double unders, 2 step overs and 2 snatches. The next round you will complete 30 double unders, 4 step overs, and 4 snatches. You will continue to add 2 reps to the step overs and snatches each round. Your score is the total number of reps completed.
The double unders should take no longer than :20. Adjust the number of reps or substitute single unders.
The dumbbell weight should be dictated by which ever movement you find more challenging. It should be light and allow you to go unbroken through the round of 14.
Oct 28, 2022
Conditioning
Working in teams of 3, alternate full rounds and complete as many rounds as possible in 30:00:
- 200m Run
- 10 Thrusters
- 10 Pull Ups
2:00 time cap per person per round
Notes
Today’s workout is done in a team of 3. You will alternate full rounds and complete as many rounds of running, thrusters, and pull ups as possible in 30-minutes. Your score is the number of rounds and reps completed in by all 3 teammates.
There is a 2-minute time cap for each person to complete a round. If you cannot complete a round in under 2-minutes, adjust the run distance, thruster weight, and/or pull up variation or rep scheme.
Run at a hard pace. You should be done in 1-minute or less. Adjust the distance accordingly.
The thrusters should be light enough to maintain unbroken sets of 10 throughout the workout.
The pull ups should be done in 1-2 quick sets. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
Oct 27, 2022
Strength
Back Squat @ 31X2
Notes
Today’s strength is back squat. You will complete 3 working sets of 8-10 reps. Each rep will be performed with a :03 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 10 reps on all 3 working sets, you can increase weight the next week and start the process over again. If you have to stop at 8 or 9 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 3 sets of 10 reps. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×10
Week 2: 100×9, 100×10, 100×10
Week 3: 100×10, 100×10, 100×10
Week 4: 105×8, 105×8, 105×9
Etc…
Conditioning
3 Sets
In 2:30:
- 12-15 Calories
- 22.5m Dumbbell Front Rack Walking Lunge
- Max Burpees to a target
Rest 2:30
Notes
Today’s workout is 2:30 of work with 2:30 of rest for 3 sets. In each work interval you will begin with 15-20 calories and a 22.5m walking lunge. With the remaining time you will complete as many burpees to a target as possible. Your score is the number of burpees completed across all rounds.
The calories should take no longer than :45. Adjust the target number accordingly.
The lunge should be light so that you can complete the whole 22.5m without putting the dumbbells down.
Find a target that is just above your reach so that you have to jump to touch the target with both hands.
Oct 26, 2022
Strength
3 Sets
- Dips @ 21X0 x 8-10
- Single Arm Dumbbell Row @ 21X1 x 8-10/arm
Notes
Today’s strength is dips and rows. You will complete 3 working sets of 8-10 reps of each exercise. Rest 1-2 minutes between exercises.
For the dips, each rep will be performed with a :02 negative, :01 pause in the bottom and no pause between reps. If you cannot maintain the prescribed tempo for all 10 reps, add assistance with a band, or substitute feet-assisted on a box or push ups. Once you hit all 3 sets of 10 reps with perfect tempo, you may add weight or reduce resistance the following week.
For the dumbbell rows, each rep will be performed with a :02 negative, :01 pause at the bottom, and :01 pause at the top. Get all 10 reps at the tempo, then, if successful, go up in weight next set. Focus on good control with the scapula. At the bottom allow the shoulder to protract. Then retract the shoulder blade, engage the lat, and pull towards the bottom of your ribs.
Conditioning
Complete as many rounds as possible in 10:00:
- 2 Wall Walks
- 4 Dumbbell Snatch
Notes
Today’s workout is a simple couplet of wall walks and dumbbell snatch. Your score is the number of rounds and reps completed in 10-minutes.
The wall walks should take no longer than :20 each round. Adjust the number of reps or stop short of inverted, if needed.
The dumbbell snatch should be heavy. Use a weight that challenges you. Make sure you can complete the 4 reps in no more than :20 each round.
