Jul 30, 2023
Strength
Snatch Pull + Snatch High Pull + Power Snatch (pos. 1) + Power Snatch
*Pause for :03 in the receiving position of each power snatch.
Notes
Spend about 15 minutes working on this complex. Aim to get about 2-4 working sets. You can perform multiple working sets at the same weight, or build up slightly across your working sets. Try to avoid missing any reps.
If you finish before time is up you can take some weight off the bar and hit a couple lighter sets.
Conditioning
3 rounds for time
15 toe to bar
10 hang clean and jerks w/ one DB
30 ft overhead walking lunge w/ DB
8-10 calories
30 ft overhead walking lunge w/ DB
12 minute cap
Notes
Today’s workout is 3 rounds for time of toe to bar, hang clean and jerks, overhead walking lunges, and calories.Your score is the time it takes to complete the 3 rounds, or reps completed at the 12 minute time cap.
Toe to bar should be done in 2-3 sets across the rounds. You may substitute hanging knee raises or sit ups in place of the toe to bar.
Alternate hands on each rep of the hang clean and jerks. The weight should be light-moderate and allow you to complete the them in 1-2 sets across the three rounds.
The lunge segments should be completed unbroken with your dumbbell and you should switch hands each 30 ft segment. If you are not able to maintain a stable overhead position, you can do a front rack walking lunge instead.
Calories should take no longer than about :45. You may lower the number of calories to 7-9 if that pace sounds aggressive.
Jul 28, 2023
Conditioning
Teams of 2
5 rounds for time
400 m run (together)
20 power cleans (opwaat)
20 burpees over the bar (opwaat)
30 min cap
Notes
The team workout today will be done in teams of 2. The runs will be completed together and the power cleans and burpees will be done opwaat (one person working at a time) style.
Your runs should take no longer than 2:30 across the workout. If this sounds like an aggressive pace consider decreasing the run to 300 m instead.
Your power cleans should be at a moderate weight, so that you and your partner are switching after 1-3 reps.
Burpees over the bar should be completed at a pace of at least 12/minute. If this sounds like an aggressive pace for 5 rounds, consider lowering the burpees to 15 or completing regular burpees instead.
Jul 27, 2023
Strength
- Seated good morning: 2-3 sets of 5-8 reps @ 21X1 tempo
Perform a banded lat & oblique opener :30-:45/side in between sets
- Nordic Curl x 3
Rest as needed and get :30-:45 of hanging from a pull up bar in between sets
Notes
Make sure you maintain your back position and tempo throughout the good morning. If you are unable to do either of these things then you have chosen too heavy of a weight. Aim for sets of 8. If you get sets of 8 today then you can go heavier next week.
The Nordic curl can be regressed by using banded assistance, and by decreasing the range of motion. We want all of your reps to be done with control and extended hips. Start with a band for assistance and a box or plates in front of you to decrease the range of motion. As you are able to control the descent more you may lower the box height. Once you get to a lower box or the floor with control, you may decrease the amount of banded assistance. Always use as little help from your hands as possible to lift yourself back up to the starting position.
Conditioning
For time
100 double unders
21-15-9
double KB deadlift
toe to bar
100 double unders
11 minute time cap
Notes
The workout today is 21-15-9 of double KB deadlifts and toe to bar with a cash in and cash out of 100 double unders. You will start with 100 double unders and then proceed through 21 double KB deadlifts and 21 toe to bar. You will then move on to 15 KB deadlifts and 15 toe to bar, followed by 9 KB deadlifts and 9 toe to bar. You will finish the workout with 100 double unders. Your score is the time it takes to complete the workout or reps completed at the 11 minute time cap.
Double unders should take no longer than 1:30 on either end. You may decrease the number of double unders or go to singles.
Your kettlebells should be moderately heavy. You may break the sets of 21 and 15 into 1-2 sets, and try to push the 9 unbroken.
Try to keep your toe to bar in 3-4 sets or less for the round of 21 and 15. Push the set of 9 to 1-2 sets.
Jul 26, 2023
Strength
Turkish Get Ups
Build up to a moderate-heavy weight and perform 6-10 reps per side.
Forward fold with shoulder extension 5 reps + :05-:15 hold on last rep after every 2-3 TGU reps/side
Notes
Try to perform these are a heavier weight than you used for our first TGU session this month on 7/7/23
Focus on keeping the elbow locked out and arm angled vertically towards the ceiling throughout the rep.
To make the forward fold with shoulder extension more challenging you can bring the hands closer together. The same principal applies to bring the feet closer together as opposed to being in a standing straddle. You can also experiment with both pronating and supinating the hands. If you are very tight, start with wide legs and a wide grip and work your way closer as your flexibility improves.
Conditioning
4 sets
In 2:00
10 double KB cleans
10 double KB push press
max calories in remaining time
Rest 1:00 between rounds
Notes
Today’s workout is four intervals of KB cleans, KB push press, and calories. You will complete 10 cleans and 10 push press and then complete as many calories as you can in the remaining time of the 2:00 window. You will rest 1:00 between rounds and your score will be the total number of calories you complete.
Choose your kettlebell weight based off of which movement will limit you the most, which will likely be the push press.
Try to push the cleans and push press to be unbroken throughout the four rounds. However, you are welcome to break the cleans 9 + 1, before proceeding into the push press.
Jul 25, 2023
Conditioning
Every 5:00 x 6 sets
15-18 calories
10 kipping pull ups
50 ft front rack walking lunge with 2 dumbbells
Notes
Today’s workout is 6 intervals of calories, kipping pull ups, and front rack walking lunge with two dumbbells. You will start a new round every 5:00, and there will be a 4 minute cap on each round to ensure at least 1 minute of rest. Your score is the sum total time to complete the rounds, not including rest.
Calories should take no longer than about a 1:30. If this sounds like an aggressive pace, consider decreasing the calories to 12-15.
Pull ups should be completed in no more than 2-3 sets each round. You may substitute banded pull ups or jumping pull ups. If there is room in the class, you may do kipping pull ups on the rings for a slightly different stimulus.
Your dumbbell weight should be moderate. The lunges should be unbroken, but challenging.
