Jan 31, 2023
Strength
3 Rounds not for Time
- Strict Handstand Push Up @ 30×1 x 3-5 reps
- Weighted Ring Row x 8-10 reps
- Maltese Raise x 8-10 reps
Notes
Conditioning
EMOM 15
1 – 10-12 calories
2 – 14 hang DB clean and jerk
3 – 7 burpee box jump overs
Notes
The metcon today is an EMOM *15* of calories, DB hang clean & jerk, and burpee box jump overs. You will start a new movement at the top of each minute, and move through each movement for a total of *five* rounds.
The calories should not take any longer than :45 across the EMOM. If this is too aggressive, you can lower the number of calories.
The DB weight should be light-moderate and the hang clean & jerks should be unbroken throughout the workout.
The burpee box jump overs should be done in :45 or less. You may adjust the reps accordingly.
Jan 30, 2023
Strength
Every 2minutes for 6 rounds:
- Clean (Pos. 1) + Clean (Pos. 2) + Clean (Pos. 3) + Jerk
Notes
Today’s strength is a Clean and Jerk complex. You will perform one Clean from Position 1, Position 2, and Position 3, and then 1 Jerk. You will perform this complex every 2:00 seconds for 6 rounds.
It is up to you how you load this. You can build towards a heavy set across the 6 rounds if you want, or you can perform the same submaximal weight for all 6 rounds, or any other format that you think makes sense for you. Try to avoid missing reps though.
Conditioning
Complete as many rounds as possible in 12:00:
- 15-20 calories
- 10 toes to bar
- 3 wall walks
Notes
Today’s workout is an AMRAP of calories, toes to bar, and wall walks. Your score is the number of rounds and reps completed in 12 minutes.
The calories should not take any longer than 90 seconds.
Toes to bar should be completed in 1-2 sets across the workout.
Wall walks should not take any longer than :40 seconds. You may adjust the number of reps as necessary.
Jan 29, 2023
Conditioning
10 rounds for time of:
- 8 ground-to-overheads
- 10 bar-facing burpees
Time cap: 15 minutes
Notes
Today’s workout is a repeat of Open Workout 20.1. Your score is the time to complete 10 rounds of ground to overhead and burpees or the number of rounds and reps completed under the 15-minute time cap.
The barbell should be light. You may perform a power clean and jerk or a power snatch. Each round of 8 should take no longer than :40 to complete.
If you spend :40 on the barbell, that leaves you :50 to complete the 10 burpees in order to finish under the time cap.
Jan 27, 2023
Conditioning
With a partner, one person working at a time, complete for time:
- 60 Power Snatch
- 80 Toes to Bar
- 100-120 Calories
- 80 Burpees over the Bar
- 60 Clean and Jerks
30-minute time cap
Notes
Today’s workout is done with a partner. One person will work at a time and you may switch as needed. Your score is the time to complete the prescribed work or the number of reps completed under the 30-minute time cap.
The barbell weight should be moderate. Choose a weight with which you can alternate quick singles or small touch and go sets for both the snatches and clean and jerks.
The toes to bar should take no longer than 5-minutes. Adjust the number of reps or substitute knee raises or sit ups. Keep the sets small and transition quickly.
The calories should take no longer than 5-minutes. Adjust the target number accordingly.
The burpees should take no longer than 5-minutes. Adjust the number of reps accordingly.
Jan 26, 2023
Strength
Take 6:00 to build in weight to a moderately heavy set of 3 reps @ 10X1.
+
Every minute on the minute for 6:00:
Notes
Today’s strength is thrusters and it is two parts. You will first build in weight at your own pace to a moderately heavy set of 3 reps at a 10X1 tempo. Then, you will take weight off the bar and complete 10 reps every minute for 6-minutes at the same tempo. Aim to use just slightly more weight for the 6 rounds of 10 than last week.
The tempo is important. The :01 pause overhead allows you to take a breath between reps. Then work on descending smoothly and using the stretch reflex in the squat to help with the next rep.
Conditioning
Complete as many rounds as possible in 12:00:
- 12-15 Calories
- 3 Wall Walks
Notes
Today’s workout is a simple couplet of calories and wall walks. Your score is the number of rounds and reps completed in 12-minutes.
The calories should never take longer than 1-minute. Adjust the target number accordingly.
The wall walks should not take longer than :45. Adjust the number of reps or stop short of inverted, if needed.
