Dec 7, 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
4 Sets
Complete as many rounds possible in 2:00
- 25 double unders
- 5 Dumbbell power cleans
- 5 Push Ups
rest 30 sec
Complete as many rounds possible in 2:00
- 25 Double Unders
- 5 Dumbbell Thrusters
- 5 Pull ups
rest 30 sec
Notes
Today’s workout is 8 intervals of 2-minutes of work with :30 rest between intervals. You will alternate between two triplets and complete each four times. Your score is the total number of rounds and reps completed across all intervals.
The double unders should never take longer than :20. Adjust the number of reps or substitute single unders.
The dumbbell weight should be determined by the more difficult movement. I It should be light-moderate and the 5 reps should always be completed unbroken.
The pull ups should always be completed unbroken. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.
The push ups should also be completed unbroken. Perform them with your hands on a box if you think you will reach muscle failure.
Dec 6, 2022
Strength
Clean Pull + Power Clean
Notes
Today’s strength is a clean complex. You will complete 5 clean pulls and 1 power clean for 4 working sets. You will use the same weight for every working set and the goal is to successfully complete the lifts (the power clean will be the hard part) for all 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…
Focus on driving vertically for all 5 clean pulls. Keep the bar close to the body throughout the pull. Then focus on your foot work during the power clean. A star-fish power clean will not count as a successful rep and you will want to use the same weight the following week.
Conditioning
3 Sets
Complete as many rounds as possible in 3:00:
- 6 Dumbbell Box Step Ups
- 15m Forward Crawl
Rest 3:00
Notes
Today’s workout is 3 rounds of 3-minutes of work with 3-minutes of rest between rounds. Your score is the number of rounds and reps completed across all rounds.
The step ups should be done with a moderate weight that allows you to maintain unbroken sets of 6.
The forward crawl is a contralateral where the knees hover just off the ground and the back is flat and parallel to the ground. The 15m will be done in two 7.5m segments.
Dec 5, 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 as many rounds as possible in 9:00:
- 25 Push Press
- 25 Burpees over the Bar
- 20-25 Calories
Notes
Today’s workout is a triplet of push press, burpees, and calories. Your score is the number of rounds and reps completed in 9-minutes.
The push press should be a moderate weight. Aim to complete the 25 reps in no more than 3 sets.
The burpees should take no longer than 2-minutes. Adjust the number of reps as needed.
The calories should take no longer than 1:30. Adjust the target number as needed.
Dec 4, 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
Complete 3 rounds for time:
- 30 Wall Balls
- 20 Hang Power Cleans
- 10 Toes to Bar
14:00 time cap
Notes
Today’s workout is 3 rounds of wall balls, hang power cleans, and toes to bar. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 14-minute time cap.
The wall balls should be done with a light weight that allows you to complete the 30 reps in no more than 3 sets throughout the workout.
The hang power cleans should be done with a moderate weight. Aim to complete the 20 reps in no more than 2 sets.
The toes to bar should take no more than 2 sets throughout the workout. Substitute knee raises or sit ups, if needed.
Dec 2, 2022
The Solidarity Holiday Throwdown is TODAY!
We will begin promptly at 8:30am. Doors will open at 8:00am to allow time for warming up.
All other classes are cancelled.
