Apr 11, 2023
Strength
Power Clean + Clean
Notes
Spend 15 minutes building to 1-3 challenging sets without missing.
If you finish before the 15 minute mark, perform drop sets of a clean singles at 80-85% of your heavy weight for the day.
Conditioning
Every 2:00 x 8 rounds
12-15 calories
6 burpee box jump overs
*1:30 cap each round*
Notes
The workout today is intervals of calories and burpee box jump overs. You will start a new round every 2:00. There will be a cap of 1:30 each round to ensure you have at least :30 of rest before the next round starts. Your score will be your slowest round.
The calories should take no longer than :50. If this sounds like an aggressive pace to hold across 8 rounds, you can decrease the calories to 10-12.
The burpee box jump overs should be done at a height that you will not hesitate jumping on. These reps should take no longer than :40. If this sounds like an aggressive pace to hold across 8 rounds, you may decrease the reps to 4 or 5, or perform 6 regular burpees.
Apr 10, 2023
Strength
3 sets of 5-7 Pendlay Rows
Perform a straddle stretch in between sets. :15 left, right, and center
3 sets of 5-7 DB bench
Perform couch stretch :45/side in between sets
Notes
Same working weight on all 3 sets for the Pendlay rows and DB bench. Aim for sets of 7 across. If you achieve that you may go heavier next week.
Be sure to keep your glutes and abs engaged during the couch stretch to ensure you are keeping the hip extended and not arching the back. You may lean forward as much as necessary to allow for a good stretch without sacrificing hip extension.
Conditioning
AMRAP 12
8 DB snatches (arm 1)
8 OH walking lunge steps (arm 1)
8 DB snatches (arm 2)
8 OH walking lunge steps (arm 2)
40 single crossovers or speed steps
Notes
Today’s workout is a version of Quarterfinal Test 2. Your score is the rounds and reps completed in the 12 minutes.
You can choose whatever arm you want to start with. You will complete 8 snatches with one arm followed by 8 overhead walking lunge steps with the same arm. You will proceed through 8 DB snatches and overhead walking lunges with the other arm after. Your DB weight should be light/moderate so that the dumbbell snatches and lunges stay unbroken throughout most of the workout.
The jump rope should not take longer than :45. This is your chance to try a new jump rope skill! If you choose to do single crossovers, you will count a rep every time you cross and uncross your arms. If you choose to do speed steps, you will count a rep after you’ve stepped with both feet. If :45 sounds like an aggressive time range for either cross overs or speed steps, you may decrease the number of reps.
Apr 9, 2023
Strength
3-4 sets front squats of 3-5 reps
2-3/arm shoulder CARs in between sets
Notes
Today’s strength is 3-4 sets of 3-5 front squats. You will perform all working sets at the same weight, aiming for 5 reps one each set. If you were able to achieve this, you can go heavier this week. Otherwise you will repeat the same weight until you get 5 reps on all working sets.
In between your working sets you will perform 2-3 reps of shoulder CARs per side.
Conditioning
EMOM 12
1 – 4 shuttle runs + 12 KB goblet squats
2 – :50 easy bike/row
3 – 4 wall walks + 10 KB swings
4 – :50 easy bike/row
Notes
Today’s workout is a 12 minute EMOM of shuttle runs, goblet squats, wall walks, and KB swings. You will use the same weight for the goblet squats and KB swings. It should be a heavier weight than you usually use. You can read below for further guidance.
The shuttle run + goblet squat minute should be a sprint. Shuttle runs should take no longer than :30 and the goblet squats should be done unbroken. You may decrease the shuttle runs to 3 if that pace sounds aggressive.
The wall walks and KB swings is another fast minute. Wall walks should take no longer than :30 and KB swings should be unbroken. You may choose whatever machine you like for the recovery minutes.
Your pace should be easy so as to recover for a strong effort in the next minute.
Apr 7, 2023
Conditioning
Teams of 3
12k bike erg (switch every 500) or 6k row (switch every 250-300)
100 DB snatch
200 double unders
100 pull ups
80 DB squat cleans
*30 min time cap*
Notes
The workout today will be done in teams of 3. Your goal is to complete either 12,000 m on the bike erg or 6,000 m on the rower. One person will be on the machine at all times, while your other two teammates work through the chipper of DB snatches, double unders, pull ups, and DB squat cleans.
You will switch either every 500 m on the bike erg or 250 m on the rower. If your pace will be slower than 2:10/(1000 or 500), decrease the overall distance to 8-10k m on the bike or 4-5k on the rower.
The goal is to use the same weight for your dumbbell snatches and dumbbell squat cleans. You will use one DB for each movement, and alternate arms each rep. Your DB weight should be heavy so that you are switching every 5 reps or so with your partner.
Double unders should be done in sets of at least 30. If this sounds ambitious for you or your teammates, change it to 60 single unders.
Pull ups should be done in at least sets of 5. If this sounds unsustainable, you can go to banded pull ups or ring rows.
Apr 6, 2023
Strength
3 sets
1a) front rack Bulgarian split squat x 5-7leg
1b) banded pass through x 10-12
2a) banded pull through x 10-12 w/ :01 pause at extension
2b) supine eccentric dowel raises x 5-7 @ 3311
Notes
Today’s lower body strength features two supersets. You will perform 3 sets 5-7 of front rack Bulgarian split squats per leg. In between sets you will perform 10-12 banded pass throughs. Perform all of your working sets of split squats at the same weight. Aim for 7 reps on each set. If you achieve this you can go heavier next week. Otherwise you will repeat the same weight and hope to get more reps.
The second superset will be 3 sets of banded pull throughs with a :01 pause at extension. In between sets you will perform 5-7 supine eccentric dowel raises with a 3311 tempo. Use the heaviest band you can while still maintaining a proper hinge pattern on the pull through. Treat the dowel raises like mobility work for the shoulders, chest, and upper back. Use a light weight and focus on the tempo and stretch.
Conditioning
10 rounds for time
4 DB snatches
6 push ups on DBs
8 air squats
*11 min cap*
Notes
Today’s workout is 10 rounds for time of DB snatches, push ups on the DB, and air squats. Your score is the time it takes to complete all ten rounds, or how many reps you have at the 11 minute cap.
Your DB snatches should be a moderately heavy weight, but should be unbroken throughout the workout.
Push ups should be unbroken across all rounds. If you know you can do 6 unbroken pushups, try to challenge yourself by doing pushups with your hands on the dumbbells which will increase your range of motion. If you do not have 6 unbroken pushups through a full range of motion you may elevate your hands as necessary.
Air squats should be done at a smooth and continuous space.
