Dec 13, 2022
Strength
4 Sets
- 6-8 Dips @ 21X1
- 6-8/arm Rows @ 21X1
Notes
Today’s strength is dips and rows. You will alternate between the two exercises for 4 working sets, resting for 1-2 minutes between exercises.
The dips will be performed with a :02 negative, :01 pause in the bottom, and :01 pause at the top. Find a difficulty that allows you to hold the tempo for all 8 reps across all 4 sets. If you are successful, the following week you will increase the difficulty by adding weight, decreasing band resistance, etc. You may also substitute push ups if you are not yet ready for dips.
The same idea applies to the rows. If you successfully complete 8 reps across all working sets, add weight the following week.
Conditioning
Complete as many rounds as possible in 15 minutes of:
- 3 wall walks
- 12 dumbbell snatches
- 15 box jump-overs
Notes
Today’s workout is a repeat of Open Workout 22.1. Your score is the number of rounds and reps completed in 15-minutes.
The wall walks should take no longer than :30 to complete. Adjust the target height if needed.
The dumbbell weight should be light. You should aim to complete the 12 reps unbroken throughout the workout.
Step down from the box jumps every rep. Use a box height that allows you to move safely and continuously throughout the workout.
Compare to 2022.02.25.
Dec 12, 2022
Strength
Back Squat @ 21X2
Notes
Today’s strength is back squats. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :02 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
3 Sets:
Intervals 2:30 On / 1:00 Off
- 80 Double Unders
- 10 Burpees over Dumbbells
- Max Reps Dumbbell Thrusters
Notes
Today’s workout is 3 sets of 2:30 of work with 1:00 of rest between sets. You will complete a buy in or 80 double unders and 10 burpees over the dumbbells each set. With the remaining time, complete as many dumbbell thrusters as possible. Your score is the number of thrusters completed across the 3 sets.
The double unders should take no longer than 1:15. Adjust the number of reps or substitute single unders.
The burpees should take no longer than :40. Adjust the number of reps as needed.
The dumbbell weight should be moderate. You should be able to complete at least 10 reps unbroken with your chosen weight.
Dec 11, 2022
Strength
Bench Press @ 21X1
Notes
Today’s strength is bench press. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause on the chest, and :01 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
Complete 4 rounds for time:
- 12 Pull Ups
- 12 Single Arm Dumbbell Hang Clean and Jerk
- 15m Forward Crawl
12:00 time cap
Notes
Today”s workout is 4 rounds of pull ups, single arm dumbbell hang clean and jerks, and forward crawls. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 12-minute time cap.
The pull ups should be done in 1-2 sets each round. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.
The dumbbell should be a moderate weight that allows you to complete the 12 reps in 1-2 sets throughout the workout.
The forward crawl is a contralateral movement. Keep the back flat and parallel to the ground.
Dec 9, 2022
Conditioning
Working in teams of 3, complete 4 rounds for time:
- 20-30 Calories on two machines
- 3 rounds of 5 Clean and Jerk relay
30-minute time cap
Notes
Today’s workout is a couplet of calories and clean and jerks. Teams of 3 will complete 20-30 calories on two machines. Once both monitors read 20-30 calories, the team will move on to the clean and jerks. Partner 1 will complete 5 clean and jerks, then partner 2 will complete 5 clean and jerks, then partner 3 will complete 5 clean and jerks. Then the team will go through 5 clean and jerks each two more times. Your score is the time to complete 4 rounds of the above or the number of rounds and reps completed under the 30-minute time cap.
The calories should take no longer than 2-minutes. Adjust the target accordingly.
The clean and jerks should be moderate. Each team member should complete the 5 reps in :25 or less.
Dec 8, 2022
Strength
Every minute for 8 minutes:
- 1 Slow Snatch Pull + 1 Power Snatch from position 1 + 1 Power Snatch from position 2
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 and 1 power snatch from position 2. 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. For the power snatch from position 2, focus on passing through position 1 on the way up and drive vertically.
Conditioning
Complete 10 rounds for time:
- 5 Overhead Squats
- 10 Burpees over the Bar
15-minute time cap
Notes
Today’s workout is a simple couplet of overhead squats and burpees. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The overhead squats should be a moderate weight that allows you to complete the 5 reps unbroken throughout the workout.
The burpees should take no longer than 1-minute to complete. Adjust the number of reps, if needed.
