Mar 29, 2023
Conditioning
40-30-20-10 calories
20-15-10-5 double DB power cleans
*300-400 m run after each round*
Notes
Today’s workout is a descending ladder of calories, DB power cleans, and running. You will complete 40 calories, 25 dumbbell power cleans, then run 300 to 400 m. Once back from your run, you will complete 30 caloires and 15 DB power cleans, followed by another run. You will continue in this fashion until you have completed 10 calories, 5 DB power cleans, and one final run.
Your calories should take no longer than 3:00, 2:30, 2:00, and 1:00 (respectively). You may decrease the rep scheme if this pace sounds too fast. For example, you could do 30-20-20-10 instead.
The DB power clean weight should be light-moderate so that the set of 20 could be done in 1-2 sets. You may split up the 15 in 2 sets, and aim to go unbroken on the sets of 10 and 5.
The runs will be completed after each set of DB power cleans. They should take no longer than 2:15 across the workout. If this pace is out of reach today, run 300 m instead of 400 m.
Mar 28, 2023
Strength
Frankenstein front squats
3-4 sets of 4-6 reps at 21X1
In between working sets:
chin up negatives with :05 descent x 3-5 reps
:10 exaggerated front rack hold x 3 reps
Notes
The Frankenstein front squat will force you into maintaining an upright posture throughout the range of motion to prevent the bar from rolling off the front of the shoulders. You will also not have an front rack mobility limitations holding you back.
Use a box under your feet for assistance if you need to on the chin up negatives.
Maintain a full grip on the front rack stretch and try to force the elbows up throughout the :10 while keeping your legs, glutes, and core engaged to prevent any compensations lower down the kinetic chain.
Conditioning
EMOM 16
6 wall balls + 6-8 burpees to a target
Notes
The metcon today is an EMOM with wall balls and target burpees. You will complete the wall balls and burpees in the same minute.
Wall balls should be unbroken. If you’re comfortable with wall balls, you’re welcome to use a heavier weight than you normally would. Burpees should be completed in :25 or less. Choose from the rep range appropriately.
The goal of this workout is to stay at a steady, consistent pace throughout the rounds. By sacrificing some speed, you may not get that much rest at the end of each minute.
Mar 27, 2023
Strength
1A) weighted* strict pull up x 8-10 x 3
1B) alternating SA arm DB bench x 8-10/arm x 3
2A) DB pull over x 10-12 x 2
2B) straight arm banded lat pull over x 15 x 2 w/ a 1 s pause
Notes
We are doing two upper body supersets for todays strength. You will start by doing 3 sets of 8-10 strict pull ups and 3 sets of 8-10/arm single arm dumbbell bench presses. You will alternate between these movements, resting as needed. You will then move to 2 sets of 10-12 dumbbell pull overs and 15 straight arm banded pull overs.
On any movement with a rep range you will aim for the top end of the rep range on each set. If you are able to complete this, make the movement harder the following week. If you have to stop short of the top end of the rep range on any set, do not make any changes the following week and aim to get all of the reps then.
If you get 3×10 unassisted strict pull ups you can add weight. If you were using any accommodations to perform the reps, try to lessen those accommodations next week.
Pull ups can be made easier in several ways. If you have some strict pull ups but not 8-10, you can do a few pullups without failing any reps and then immediately finish the set with challenging ring rows. Alternatively, you can use a band for assistance.
If you can not do any pullups or cannot get 8-10 reps with a band, consider performing 2-3 pull ups negatives at the slowest tempo you can maintain throughout the entire range of motion. You can use a box under your feet for assistance if necessary.
Conditioning
4 rounds for time
8 ttb
16 push ups
32 double unders
*11 minute cap*
Notes
The workout today is four rounds of toe to bar, push ups, and double unders. Your score is the total time it takes to complete the four rounds, or the reps completed at the 11 minute time cap.
Toe to bar should be done in 1-2 sets across the workout. You may substitute hanging knee raises, V-ups, or sit ups.
Push ups should be done in 1-3 sets, with position and technique being paramount. Elevate your hands as necessary to maintain good positions and stay within the intended stimulus.
Double unders should take no longer than :25. You can decrease the number of double unders or substitute single unders.
Mar 26, 2023
Strength
EMOM 8
power clean + clean (position 2)
Notes
Today’s strength is a snatch EMOM. You will perform 1 power clean + 1 clean from position 2 at the top of each minute, for 8 rounds.
It is up to you how you load the bar on these sets. You can build up throughout the 8 rounds, or you can stay at the same working weight across multiple rounds. You can also decrease the weight if that feels appropriate.
You should be prioritizing quality movement throughout. Try to hit your positions and move explosively through extension and under the bar. We do not want you missing any reps if you can help it.
Conditioning
2 sets
3 rounds
18-21 calories
10 DB front squats
2:00 rest between sets
*13 min cap*
Notes
Today’s metcon is 2 sets of 3 rounds of calories and DB front squats. You will complete 3 rounds of calories and squats and then rest for 2:00. After the rest, you will complete 3 rounds again. Your score is the times it takes you to complete each set or the reps completed at each time cap.
The calories should be done in less than 1:15. If this sounds like an aggressive pace, you can lower the number of calories.
Your dumbbell weight should be heavy. The goal is to do the squats unbroken, but this is your opportunity to use a heavier weight since the volume is relatively low.
Mar 24, 2023
Conditioning
Teams of 3, AMRAP 30 (with one person working on a machine and two people working through the AMRAP)
60 toe to bar
300 m run
90 burpees over the bar
60 squat cleans
300 m run
30 wall walks
Notes
Today’s team workout is a 30 minute AMRAP, and will be done in teams of 3. You will have two scores: calories and rounds + reps on the AMRAP. One team member will always be on a machine while the other two partners will be working through the AMRAP. You may switch at any point on the machine. The AMRAP will be completed opwaat (one person working at a time) style, except for the runs which will be done by the team members not on the machine.
The toe to bar should be done in at least sets of 5. You may substitute hanging knee raises or toes as close to the bar.
Runs should take no longer than 2:00. If this sounds like an overly aggressive pace, you may decrease the distance to 200 m.
Burpees should be done at a pace of at least 10/minute. It is recommended you do these in small sets of 5-7.
Squat cleans should be done at a moderate weight, where you are switching with your partner every 1-3 reps.
Wall walks should be done at a pace of about 5/minute. You may decrease the number of reps or height of your wall walks. It is suggested that you switch every 2-3 reps or so.
