Jan 19, 2023
Strength
Take 6:00 to build in weight to a moderately heavy set of 3 reps @ 10X1.
+
Every minute on the minute for 7:00:
Notes
Today’s strength is thrusters and it is two parts. You will first build in weight at your own pace to a moderately heavy set of 3 reps at a 10X1 tempo. Then, you will take weight off the bar and complete 8 reps every minute for 7-minutes at the same tempo. Aim to use just slightly more weight for the 7 rounds of 8 than last week.
The tempo is important. The :01 pause overhead allows you to take a breath between reps. Then work on descending smoothly and using the stretch reflex in the squat to help with the next rep.
Conditioning
Complete as many rounds as possible in 7:00:
- 3 Wall Walks
- 6 Double Dumbbell Power Snatch
- 12 Box Jump Overs (step down)
Rest 1-minute
Complete as many rounds as possible in 7:00:
- 3 Wall Walks
- 6 Double Dumbbell Power Clean
- 12 Box Jump Overs
Notes
Today’s workout is 7-minutes of wall walks, double dumbbell snatch, and box jump overs followed by 7-minutes of wall walks, double dumbbell power cleans, and box jump overs. Your score is the total number of rounds and reps completed across the two intervals.
The wall walks should not take longer than :30. Adjust the number of reps or stop short of inverted, if needed.
The dumbbell weight will be determined by the double dumbbell snatch. Choose a light-moderate weight that allows you to maintain unbroken sets of 6. This should mean that the power cleans will fell light.
The box jump overs are performed with a step down each rep. Choose a height that allows you to maintain a smooth pace and complete the 12 reps in no more than 1-minute each round.
Jan 18, 2023
Strength
5 Sets
- 1 Slow Snatch Pull + 1 Snatch w/ :02 pause at position 2
Notes
Today’s strength is the snatch. You will complete 5 working sets at the same weight of 1 slow snatch pull and 1 snatch with a pause at position 2 on the way up. If you successfully complete all 5 sets at your weight, next week you will add a little weight.
The slow snatch pull is an opportunity to refine your bar path. Focus on staying balanced and keep the bar traveling vertically.
The snatch will be completed with a pause at position 2 on the way up. During this pause your weight should be centered around the mid-foot and your shoulders should be over the bar in order to keep tension in the posterior chain. The snatch will be completed with a full squat.
Conditioning
10-9-8-7-6-5-4-3-2-1
- Overhead Squats
- Toes to Bar
10-minute time cap
Notes
Today’s workout is a couplet of overhead squats and toes to bar. Your score is the time to complete the 55 reps of each or the number of reps completed under the 10-minute time cap.
The overhead squats should be a light-moderate weight. The goal is to complete every round unbroken.
The toes to bar should never take more than 2 sets. Adjust the rep scheme or substitute knee raises or sit ups.
Jan 17, 2023
Conditioning
Every 5:00 for 6 rounds:
- 400-500m Row or 800-1000m Bike
- 15 Bar Facing Burpees
- 50 Double Unders
Notes
Today’s workout is 6 rounds of rowing or biking, burpees, and double unders. You will begin a new round every 5-minutes. Your score is the total time from all 6 rounds.
The bike or row should take no more than 2-minutes. Adjust the target distance accordingly.
The burpees should take no longer than 1:30. Adjust the number of reps, if needed.
The double unders should take no longer than :40. Adjust the number of reps or substitute single unders.
Jan 16, 2023
Strength
Back Squat @ 21X2
Notes
Today’s strength is back squats. You will complete 5 working sets of 2-4 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 4 reps at the prescribed tempo for all 5 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: 100×4, 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: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…
Conditioning
Complete 4 rounds for time:
- 400m Run
- 10 Power Cleans
- 15-20 Calories
18-minute time cap
Notes
Today’s workout is a triplet of running, power cleans, and calories. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take no longer than 2:15. Adjust the distance accordingly.
The power cleans should be a moderate weight. Small touch-and-go sets or quick singles would be a good strategy. Don’t spend more than 1-minute on the barbell each round.
The calories should take no longer than 1:15. Adjust the target number accordingly.
Jan 15, 2023
Strength
Bench Press @ 21X1
Notes
Today’s strength is bench press. You will complete 5 working sets of 2-4 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 4 reps at the prescribed tempo for all 5 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: 100×4, 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: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…
Conditioning
For time:
- 30 Burpees over the Bar
- 40 Pull Ups
- 30 Burpees over the Bar
10-minute time cap
Notes
Today’s workout is a chipper of burpees and pull ups. Your score is the time to complete the prescribed reps or the number of reps completed under the 10-minute time cap.
The burpees should take no longer than 3-minutes each time. Adjust the number of reps accordingly.
If you cannot maintain at least 10 pull ups per minute, adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
