Mar 23, 2023
Strength
Frankenstein front squats
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
4 rounds for time
200 m run
12 hang double DB cleans
16 push ups
*13 min cap*
Notes
Today’s metcon is four rounds of running, double dumbbell hang power cleans, and push ups. Your score is the time it takes to complete the four rounds or how many reps you’ve completed at the 13 minute time cap.
The runs should take no longer than 1:30 across the rounds. If this pace sounds aggressive, you may decrease the distance to 100-150 meters.
The weight should be light/moderate for the double dumbbell hang power cleans. Your goal should be to do them unbroken.
Aim to complete the push ups in 1-3 sets. Elevate your hands as necessary to do this.
Mar 22, 2023
Conditioning
4 rounds
400-500 m row
15 box jump (w/ step down)
15 Russisan KBS
400-500 m row
Rest 2:00 between rounds
Notes
Today’s workout is 4 rounds of rowing, box jumps, and KB swings. You will rest two minutes between rounds. Your score is the total time it takes you to complete all 4 rounds, including the rest. If you do not finish, your score is the rounds and reps completed at the 30:00 time cap.
The rows should not take any longer than 2:10 on either end. You can adjust the distance accordingly. You may double the distance if you are using a bike erg.
The KB swings should be heavy, since these are Russian swings. The goal is to stay unbroken throughout the 4 rounds.
Box jumps should be done at a height that you do not hesitate with. You will step down from each jump. These should also be done at a smooth and steady pace.
Mar 21, 2023
Strength
EMOM 8
power snatch + snatch (position 2)
Notes
Today’s strength is a snatch EMOM. You will perform 1 power snatch + 1 snatch 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
3 rounds:
12 ground to overhead
12 bar facing burpees
1:00 rest
3 rounds:
12 thrusters
12 bar facing burpees
*6 minute cap each couplet*
Notes
The workout today is two couplets of ground to overhead (GTOH) and burpees over the bar followed by thrusters and burpees over the bar.You will rest for 1 minute between couplets. Your score is the cumulative time it takes to complete both couplets, or the reps completed at the 6 minute time cap.
GTOH means you can either do clean and jerks or snatches. You will use the same weight for the GTOH and thrusters. Choose your weight based on the movement that is most likely to be the limiting factor. The weight should be light, allowing you to complete the GTOH in 1-2 sets and the thrusters unbroken.
The burpees should be done at a pace of about 10/minute. If this is not a sustainable pace, decrease to 8-10 reps per round.
Mar 20, 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
3 rounds for time
6 wall walks
12 double DB hang snatches
15-20 calories
*12 min cap*
Notes
Today’s metcon is three rounds for time of wall walks, double dumbbell snatches, and calories. Your score is the time it takes you to complete all three rounds, or how many reps you’ve completed at the 12 minute time cap.
Wall walks should be done in a 1:15 or less. You can decrease the number of reps or modify the height of your wall walks as necessary.
The dumbbell hang snatches will be done with two dumbbells. You should do these at a light-moderate weight, and aim to complete them unbroken across the 3 rounds.
Calories should be done in about a minute. You can decrease the number of calories if this sounds too aggressive.
Mar 19, 2023
Strength
3 rounds
Bulgarian split squat x 8-10/leg at 21X1
Single arm suitcase carry x 20 m/arm
Kickstand DB RDLs x 8-10/leg at 3011
Notes
Perform all 3 working sets of Bulgarian Split Squats at the same weight. You should be aiming for 10 reps/leg on each set. If you are able to complete 10 reps at the prescribed tempo on each working set you can increase weight next week. If you stop short of 10 reps or fail to maintain the tempo on any of your working sets, use the same weight the following week until you are able to complete 3×10 @ 21×1.
Use a heavy dumbbell or kettlebell on the suitcase carry. Brace your core to keep your posture upright and your spine neutral throughout the movement.
Use the same format on the Tempo RDL’s as you are on the Bulgarian Split Squats.
Conditioning
1,2,3,4…10
Double DB deadlifts
Burpees over the DBs
*8 min cap*
Notes
Today’s workout is an ascending ladder of double dumbell deadlifts and burpees over the dumbbells. You will start with one DB deadlift followed by one burpee over the DBs. You will proceed with two deadlifts then two burpees. You will continue in this fashion until you have completed 10 DB deadlifts and 10 burpees over the DBs. Your score is the time it takes you to complete the workout or the number of reps you’ve completed at the 8 minute time cap.
The DB weight should be light/moderate so that you can plan to do the deadlifts unbroken.
You should be able to complete 10 burpees over the dumbbells in :40 or less, when fresh. If this sounds ambitious, maybe you can decrease the reps of the burpees to 1-2-3-4-5-6-7-7-7-7.
This is a fast workout, but be weary of the first few rounds. Be deliberate in transitions, but not overly urgent. The reps will catch up to you quickly.
