Jan 8, 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
For time:
*At the top of every minute complete 10 wall balls
15:00 time cap
Notes
Today’s workout is 100-120 calories for time. At the top of every minute including at the start of the workout you will complete 10 wall balls. You will have the remainder of the minute to accumulate as many calories as possible. Your score is the time it takes to complete 100-120 calories.
The wall balls should be light and completed in one set throughout the workout.
Focus on transitioning as quickly as possible back to the machine. You will make up more ground with a :03 transition and a slower pace than taking :10 to transition and rowing or biking at a faster pace.
Jan 6, 2023
Conditioning
Working in a team of 3, alternate full rounds and complete as many rounds as possible in 30:00:
- 5 Shuttle Runs
- 7 Dumbbell Clean and Jerks
- 7-10 Calories
Notes
Today’s workout is done in a team of 3. Partner 1 will complete 5 shuttle runs, 7 dumbbell clean and jerks, and 7-10 calories. Then partner 2 will complete a round, followed by partner 3. The team will continue this pattern for 30-minutes. Your score is the number of rounds and reps completed by all team members.
One shuttle run is 25ft down and 25ft back. The 5 reps should take no longer than :30. Adjust the number of reps accordingly.
The dumbbell clean and jerks should be done with a light-moderate weight. Aim to complete the 7 reps in one set across the workout.
The calories should also take no longer than :30. Adjust the target number accordingly.
Jan 5, 2023
Strength
Take 6:00 to build in weight to a moderately heavy set of 5 reps @ 10X1.
+
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 5 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.
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
For time:
- 100-120 Calories
- *At the top of every minute complete 3 devil press
12:00 time cap
Notes
Today’s workout is 100-120 calories for time. At the top of every minute including at the start of the workout you will complete 3 devil press. You will have the remainder of the minute to accumulate as many calories as possible. Your score is the time it takes to complete 100-120 calories.
The devil press should be done with a light weight that allows you to complete the 3 devil press in under :20 every round.
Focus on transitioning as quickly as possible back to the machine. You will make up more ground with a :03 transition and a slower pace than taking :10 to transition and rowing or biking at a faster pace.
Jan 4, 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
Every 3:00 for 5 rounds:
- 15 Toes to Bar
- 30m Forward Crawl
- 15 Kettlebell Swings
Notes
Today’s workout is 5 rounds of toes to bar, forward crawl, and kettlebell swings. You will start a new round every 3:00. Your score is the total time across all 5 rounds.
The toes to bar should be done in no more than 3 sets. Adjust the number of reps or substitute knee raises or sit ups.
The forward crawl will be done in 7.5m segments. If the crawl takes longer than 1-minute, adjust the distance.
The kettlebell swings should be done with a moderate weight. Aim to complete the 15 reps in 1-2 sets each round.
Jan 3, 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
5 Sets
In 1:00:
- 7 Hang Power Cleans
- 7 Shoulder to Overhead
- Max Bar Muscle Ups in remaining time
Rest 1:00
Notes
Today’s workout is 5 rounds of 1-minute of work and 1-minute of rest. You will begin each work interval with a buy-in of 7 hang power cleans and 7 shoulder to overhead. You will use the remaining time to complete as many bar muscle ups as possible. Your score is the number of muscle ups completed across the 5 rounds.
The barbell weight should be moderate. Aim to complete the hang power cleans and the shoulder to overhead unbroken each round, but it may get difficult the last round.
You may substitute any pull up variation for the bar muscle ups. Choose a difficult pull up variation where you can complete 6-8 reps unbroken but will then have to take a break.
