Jul 5, 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
AMRAP 10
3 wall walks
6 power cleans
9 chest to bar pull ups
Notes
Today’s workout is a ten minute AMRAP of wall walks, power cleans, and chest to bar pull ups. Your score will be the number of rounds and reps completed in ten minutes.
The wall walks should take no more than about :40. You may decrease the number of reps or modify the height of the wall walks as necessary.
Power cleans should be a light moderate weight that allows for touch and go sets through most of the workout.
Chest to bar pull ups should be completed in 2-3 sets. You may substitute regular pull ups, banded chest to bar (or chin over bar), or jumping chest to bar pull ups (or chin over bar).
Jul 4, 2023
Strength
3 Rounds
L sit variation x :10-:30
Ring Row x 8-10
Snatch Grip Straight Arm Bent Row x 10-15 at a 21X1 tempo
Notes
The L Sit can be performed from the parallettes, between two boxes, between two benches, or with your hands on the floor. Having your hands on the floor is the hardest variation and should only be attempted once you can do the full L-sit for extended holds from the parallettes or other elevated surfaces.
L sit holds can be modified by tucking one or both knees.
If you find this movement particularly challenging you may perform it on the parallettes with both knees tucked and [feet touching the ground. As this becomes less difficult you can start lifting each foot off of the ground for a few seconds without sacrificing your support position. You can then likely progress to the tuck hold shown before.
Pick a variation that allows you to get between :10:-30 seconds. Once you can hold a variation for :30 try to make proceed to a harder variation by either untucking the leg(s) or by going with hands on the floor.
**For the upper body work:**
Pick a ring row variation that makes for a challenging 8 to 10 reps. Elevated your feet and add weight if you have to.
Your straight arm bent over rows should be performed with a weight that allows you to achieve the prescribed rep range without cheating the movement by bringing your torso into a more vertical position. The 21X1 tempo means you will sweep the bar into the hip, hold for one second, then take 2 seconds to control the swing back away from the hip.
Conditioning
4 sets
12-15 calories
12 goblet squats w/ KB
1:00 rest in between sets
*2 min cap each round*
Notes
The workout today is four intervals of calories and goblet squats. You will get to rest 1:00 in between intervals. Your score will be your slowest interval time.
Calories should take no longer than :45. You may decrease the calorie range if this is unattainable.
The goblet squats should be done with a heavy kettlebell. The goal is to go unbroken, but it should be challenging.
Jul 3, 2023
Conditioning
“Horton”, Teams of 2
9 rounds
9 bar muscle ups or pull ups
11 clean and jerks
50 yard farmer’s carry
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. A Heroes 4 Horton fundraising event was created in his name, to raise awareness and funds for Companions For Heroes‘ mission (“to save and help shelter dogs and cats, active duty military, disabled veterans, first-responders, law enforcement and their families from suicide, Post-Traumatic Stress Disorder (PTSD) and depression.”
Notes
Today’s workout is the hero workout, Horton. It will be done with a partner, and all work will be done opwaat style (one person working at a time). Your score is the time it takes to complete all 9 rounds, or work completed at the 35 minute time cap.
If you are not going to do bar muscle ups for the workout, choose the next most difficult pull up variation that is available to you. For example, you may substitute chest to bar pull ups, chin over bar pull ups, banded chest to bar/chin over bar pull ups, or jumping chest to bar/chin over bar pull ups.
Clean and jerks should be a moderate weight that allows you to do 1-2 reps before switching with your partner.
You can split up the 50 yard farmer’s carry with your partner however you want. It should be heavy, but you should be able to complete at least 15 yards (45 feet) unbroken.
Jul 2, 2023
Strength
Overhead squat
2-3 sets of 2-4 reps with a 42X1 Tempo
Notes
These will be taken from a rack. Start with a behind the neck snatch grip push press/jerk to get the bar overhead. Make sure you practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Perform all working sets at the same weight. Aim for 4 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 4 reps on any working set, repeat the same weight next week and try for sets of 4 across.
Conditioning
5 sets
AMRAP 3
10 shuttle runs
10 burpees
max calories
No rest between sets
Notes
Today’s workout is 5 sets of a 3 minute AMRAP of shuttle runs, box jump overs, and calories. There is no rest between AMRAPs. Your score will be the total number of calories across the 5 sets.
The shuttle runs should take no longer than 1:30 across the rounds. This is :09/rep. If this pace sounds aggressive, consider doing 8-9 shuttle runs instead. Each rep is 50 ft (25ft down and back).
The burpees should take no more than :45. If this sounds unsustainable, you can do 8 burpees instead.
The calories should be done at a hard but repeatable effort. You will not be able to recover from a full sprint since there is no rest.
