At Home Strength
Every minute on the minute for 12:00:
- Min 1 – :15 Hollow Hold + Max Strict Press (right arm)
- Min 2 – :15 Hollow Hold + Max Strict Press (left arm)
- Min 3 – :15 Hollow Hold + Max Dumbbell Row (right arm)
- Min 4 – :15 Hollow Hold + Max Dumbbell Row (left arm)
Notes
Today’s strength is completed on a running clock. At the top of every minute you will complete a :15 hollow hold. With the time remaining in the minute, you will complete as many strict press or rows as you can. The first minute will be strict press on your right arm, the second minute strict press on your left arm, the third minute rows on your right arm, and the fourth minute rows on your left arm. You will complete 3 rounds of this.
Choose a dumbbell or kettlebell that is challenging, but you can complete at least 8-10 reps unbroken with. You will most likely use a lighter weight for your press than you will for your rows.
At Home Conditioning
For times:
15-12-9 reps of:
- Dumbbell Hang Clean and Jerk
- Reverse Lunges
- Burpees over the Dumbbell
Rest 3:00
9-12-15 reps of
- Dumbbell Hang Clean and Jerk
- Reverse Lunges
- Burpees over the Dumbbell
Notes
Today’s conditioning is two task priority workouts. You will have two scores, your time for each portion of the workout. Try and stay consistent across both rounds.
The hang clean and jerks should be at a weight that allows you to complete all the reps unbroken. You may do a one or two arm version. If you are doing a one-arm version, you may switch arms whenever.
The lunges should be done with the dumbbell or dumbbells in a front rack. Make sure you can complete every set unbroken and maintain a soft touch of the knee each rep.
The burpees should take no longer than 1:30 to complete the sets of 15. Adjust the number down, if needed.