Jan 13, 2023
Conditioning
Working in a team of 3, alternating full rounds, complete as many rounds as possible in 30:00:
- 10 Sandbag to Shoulder
- 15-20 Calories
Notes
Today’s workout is a simple couplet of sandbag cleans and calories. Each team member will complete a full round while the other two rest. You will continue to alternate full rounds for 30-minutes. Your score is the number of rounds and reps completed in 30-minutes.
The sandbag to shoulder should take no longer than 1-minute to complete. Choose a moderate weight that allows you to move smoothly throughout the workout.
The calories should also take no longer than 1-minute to complete. Adjust the target number accordingly.
Jan 12, 2023
Strength
Take 6:00 to build in weight to a moderately heavy set of 3 reps @ 10X1.
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Every minute on the minute for 5:00:
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 5-minutes at the same tempo. Aim to use just slightly more weight for the 5 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
Every 4:00 for 4 rounds:
- 400m Run
- 10 Weighted Step Ups (1 Dumbbell, hold anyway)
- 10 Pull Ups
Notes
Today’s workout is 4 rounds of running, step ups, and pull ups. You will begin a new round every 4-minutes. Your score is the total time from all 4 rounds.
The runs should take no longer than 2:15. Adjust the distance accordingly.
The step ups should be done with a moderate weight dumbbell. You can hold it however you want and you should be able to complete the 10 reps unbroken every round.
The pull ups should be done in 1-2 sets. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.
Jan 11, 2023
Conditioning
Every 5:00 for 5 rounds:
- 30m Sandbag Carry
- 22-30 Calories
- 5 Wall Walks
Notes
Today’s workout is 5 rounds of a sandbag carry, calories, and wall walks. You will begin a new round every 5-minutes. Your score is the total time from all 5 rounds.
The sandbag carry should be heavy but completed without putting the weight down.
The calories should take no longer than 1:30. Adjust the target number accordingly.
The wall walks should take no longer than 1-minute. Adjust the number of reps or target height accordingly.
Jan 10, 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
3 Sets
Complete as many rounds as possible in 2:30:
- 5 Kettlebell Snatch (right arm)
- 7.5m Single Arm Overhead Walking Lunge (right arm)
- 5 Kettlebell Snatch (left arm)
- 7.5m Single Arm Overhead Walking Lunge (left arm)
- 30 Double Unders
Rest 2:30
Notes
Today’s workout is 2:30 of work with 2:30 of rest between sets. Your score is the number of rounds and reps completed across the 3 sets.
The kettlebell should be light. The goal is to complete the 5 snatches into the lunge unbroken. You should be able to do this on both arms.
The double unders should take no longer than :20. Adjust the number of reps or substitute single unders.
Jan 9, 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
4 Sets
In 3:00:
- 800-1000m Bike or 400-500m Row
- Max Burpees to a plate in remaining time
No rest between rounds
Notes
Today’s workout is 4 rounds of 3-minutes of work. Each work interval begins with a row or bike buy-in followed by as many burpees as possible in the remaining time. There is no rest between rounds. When the 3-minute interval is over, you will immediately start the next round, completing the row or bike buy-in. Your score is the number of burpees completed across the 4 rounds.
The row or bike should take no longer than 2-minutes to complete. Adjust the target accordingly.
The burpee starts by lowering to chest and thighs on the ground and finishes when you are standing tall on top of a bumper plate. Aim for a repeatable pace on the burpees. Try to get the same number across all 4 rounds.
