Strength
5 Sets
- 3 Front Squats @ 23X1
- 3 Box Jumps
Notes
Today’s strength is front squats and box jumps. You will alternate between the two for 5 sets, resting as needed between exercises.
The front squats will be performed with a :02 negative, :03 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 7/10 difficulty and use that same weight across all 5 sets. In other words, after your first working set, you should feel like you could have done 2 or 3 more reps at the prescribed tempo.
The box jumps are meant to work on explosiveness. Choose a safe height and work on reaching full extension on your jump. If you do not have a box, simply work on a max height vertical jump.
Conditioning
For time, complete 2 sets of the following:
- 400m Run
- 30 Front Squats
Rest 1:00
- 300m Run
- 20 Single Arm Devil Press
Rest 1:00
Notes
Today’s conditioning is 2 sets of running and squatting, and running and devil press. Your score will be the total time to complete the 4 intervals, including the rest time (to make your life easy… no math!).
The 400m run should take no longer than 2:30 each round. The 300m run should take no longer than 2:00 each round. Adjust the distance accordingly.
The squats may be done with dumbbells, kettlebells, or a barbell. Choose a weight that allows you to complete the 30 reps in no more than 2 sets each round.
The devil press should be done continuously. It should be a light enough weight that you do not have step away from the dumbbell during your set of 20 reps.
At Home Endurance
Bike Erg / Row / Assault Bike
3:00 easy
2:00 moderate
1:00 moderate/fast
4:00 recovery
2 x (8:00 moderate, 4:00 recovery)
3:00 easy
4 x (3:00 fast, 2:00 recovery)
–
5:00 Cool down
Pacing Guidelines
| Bike Erg | Rower | Assault Bike |
| Easy: 65-75 RPM Moderate: 80 RPM Fast: 85-90 RPM |
Easy: 2k +:25 Moderate: 2k+:12-15 Fast: 2k + :08-10 |
Easy: 45-55 RPM Moderate: 55-70 RPM Fast: 65+ RPM |