At Home Strength
3 Rounds not for time:
- 12 Strict Pull Ups (supinated) or 12 Supinated Rows
- 10 Single Arm Dumbbell High Pull per side
- 50ft Single Arm Overhead Carry per side
Notes
Today’s strength is 3 sets of pull ups or rows, dumbbell high pulls, and overhead carry. You may rest :30-1:00 between exercises.
The pull ups should be completed in 1 set. Adjust the number down, if needed. If you do not have a pull up bar, perform rows. Check out this video for some different row variations.
The single arm high pulls should resemble the top of the high pull during a snatch or clean. Check out this video for a demo.
During the overhead carry, focus on a strong, active, externally rotated shoulder and keeping your elbow locked out.
At Home Conditioning
3 Rounds
- 20 Alternating Dumbbell Snatch
- 20 Single Arm Thrusters (10/side)
- 10 Burpees over the Dumbbell
Rest 2:00 between rounds
Notes
Today’s conditioning is 3 rounds of work with 2:00 rest between each round. You will record your time for each round. These are quick rounds, so the goal is to hang on to the dumbbell for all the snatches and thrusters.
The dumbbell snatches should be at a weight that allows you to complete the reps unbroken. If you are using a kettlebell, switch arms after 10 reps.
The thrusters should also be done unbroken, switching arms after 10 reps. Adjust the weight accordingly.
The burpees should take no longer than 1:00 to complete. If needed, adjust the number down to stay within this time frame.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
10:00 @ moderate effort
5:00 @ easy effort
10:00 @ moderate effort
5:00 @ easy effort
10:00 @ moderate effort
–
5:00 Cool down
Notes
Today’s endurance workout is 3 sets of a moderately paced 10 minute effort with 5 minute easy pace between each.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Easy: 50-60 RPM @ damper 1-3 Moderate 1: Sitting 80-90 RPM @ damper 1-3 Moderate 2: Standing 50-60 RPM @ damper 6-8 Moderate 3: Sitting 80-90 RPM @ damper 1-3 |
Easy: 2k+:30 Moderate: 2k+:15 |
Easy: 45-55 RPM Moderate: 55-70 RPM |
Easy pace: jog Moderate: mile pace + :15 |