Nov 30, 2022
Strength
Every minute for 8 minutes:
- 1 Slow Snatch Pull + 1 Power Snatch from position 1
Notes
Today’s strength is a snatch complex. At the top of every minute for 8-minutes, you will complete 1 slow pull and 1 power snatch from position 1. You may build across the 8 sets or stay at the same weight.
During the slow pull, focus on keeping your weight centered, the bar close to the body, and extend vertically. Then dip and drive vertically for the power snatch from position 1. Pause for :01 when you receive the bar overhead.
Conditioning
For time:
- 210 Single Unders
- 21 Thrusters
- 150 Speed Steps
- 15 Thrusters
- 90 Double Unders
- 9 Thrusters
9-minute time cap
Notes
Today’s workout is a couplet of three different styles of jump roping and thrusters. Your score is the time to complete the prescribed work or the number of reps completed under the 9-minute time cap.
The workout starts with single unders. If 210 will take longer than 2-minutes, adjust the number of reps.
The speed steps counted when one foot hits the ground. This means only one foot will touch the ground per revolution of the rope. So pick a foot to start with and only count after the other foot hits the ground. Here is a good demo.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute 180 single unders.
The thrusters should be light. Aim to complete each round unbroken.
Nov 29, 2022
Conditioning
Every minute on the minute for 30:00:
- Minute 1 – 12-15 Calorie C2 Bike
- Minute 2 – 12-15 Calorie Row
- Minute 3 – 20m Sandbag Carry
Notes
Today’s workout is 30-minutes of biking, rowing, and sandbag carries. You will start a new station every minute and complete 10 rounds.
The calories on the bike and the rower should take no longer than :45 at a sustainable pace. Adjust the target number accordingly.
The sandbag will be held against the chest. Choose a weight that is heavy but you can pick up safely and complete unbroken every round.
Nov 28, 2022
Strength
Back Squat @ 21X2
Notes
Today’s strength is back squat. You will complete 5 working sets of 4-5 reps. Each rep will be performed with a :02 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 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
4 Rounds
In 2:00:
- 15m DB Front Rack Walking Lunge
- 10 Burpees over the Dumbbells
- Max Calories in remaining time
Rest 2:00
Notes
Today’s workout is four 2-minute work intervals with 2-minutes rest between rounds. Your score is the number of calories accumulated across the 3 rounds.
The lunges should be done with a moderate weight that allows you to complete the 15m unbroken.
The burpees should take no longer than :45. Adjust the number of reps as needed.
Move at a fast but sustainable pace on the calories. Try to stay consistent across all 4 rounds.
Nov 27, 2022
Strength
Every minute for 8 minutes
- 1 Slow Clean Pull + Power Clean from position 2 + Power Clean
Notes
Today’s strength is power cleans. You will complete 1 slow pull, 1 power clean from position 2, and 1 power clean from the ground at the top of every minute for 8-minutes. You may build in weight or stay at the same weight; it is your choice.
Focus on hitting your positions through the pull. Keep your weight centered in your foot as you lower to position 2, then drive veritcally. You may drop and reset before the power clean from the ground. Make sure your bar path looks just like it did during the slow pull.
Conditioning
Complete as many rounds as possible in 18:00:
- 10 Dumbbell Snatch
- 10 Box Jump Overs (step down)
- 5 Pull Ups
Notes
Today’s workout is 18-minutes on dumbbell snatches, box jump overs, and pull ups. Your score is the number of rounds and reps completed.
Use a light-moderate weight for the dumbbell. You should be able to maintain unbroken sets of 10 throughout the workout.
Choose a box height that allows you to move safely and consistently throughout the workout. Don’t spend more than 1-minute on the box jumps each round.
The pull ups should be completed in 1 set throughout the workout. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
Nov 25, 2022
Conditioning
With a partner, alternate full rounds and complete as many rounds as possible in 30:00:
- 10 Dumbbell Push Press
- 10 Renegade Rows (5/arm)
- 10 Double Dumbbell Clean and Jerks
- 10-12 Calories
Notes
Today’s workout is done with a partner. You will alternate full rounds and complete as many rounds as possible in 30-minutes. Your score is the number of rounds and reps completed between you and your partner.
The dumbbell weight should be determined by the more difficult of the three movements. You should be able to complete each exercise unbroken with only a quick break between each.
The calories should take no longer than :45. Adjust the target number accordingly.
