Strength
Every :30 for 8 rounds:
- 5 Thrusters @ 10X1
Notes
Today’s strength is thrusters. The focus here is maintaining a good rhythm. You will complete 5 reps at a 10X1 tempo at the top of every :30 for 8 rounds. This means every rep will be performed with a :01 descent on the squat and a :01 pause with the bar locked out overhead.
The sets of 5 will take about :15 to complete, which means you will have about :15 to rest before your next set. Choose a weight that allows you to complete all 8 sets with a perfect tempo. If you are unsure what weight to use, it is ok to go lighter today as we will be working on this progression for a few weeks.
Conditioning
Every 6:00 for 3 rounds
12-9-6 reps of:
- Burpee Box Jump Overs
- Calories
5:00 time cap each round
Notes
Today’s conditioning is 3 rounds of burpee box jump overs and calories. You will perform a new set at the top of every 6:00. Your score is the slowest of the 3 rounds.
The burpees should be performed at a pace of at least 10/minute. Choose a box height that allows you to stay safe throughout the workout and jump without hesitation each rep. Adjust the number of reps if needed.
The calories should be performed at a pace of at least 10/minute. If you think the calories will take too much time, adjust the rep scheme to 9-7-5.