Feb 28, 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
Handstand Push Up Variations: https://www.youtube.com/watch?v=2bXXccnV_hk
Weight Ring Row: https://www.youtube.com/watch?v=xIrfIgNE500
Maltese Raise: https://mm.powermonkeyfitness.com/videos/weighted-maltese-raises
Conditioning
EMOM 16
1 – 10-12 pull ups
2 – 8-10 double DB box step overs
3 – 6 strict DB press + 6 DB push press
4 – 12-15 calories
Notes
The conditioning piece today is a 16 min EMOM with pull ups, double DB box step overs, DB press, and calories. You will complete four rounds of these movements.
The pull ups should be completed in 1-2 sets across the workout. You may lower the reps of pull ups or modify to banded pull ups, jumping pull ups, or ring rows.
You will use the same weight for the box step overs and the press + push press. Choose a weight based on which movement will limit you more. You will most likely be limited by the strict press and push press. Go light enough to complete the press minute unbroken, even though the later rounds will be challenging.
The box step overs should be unbroken across the workout. You should choose a height where you will not hesitate to step on the box.
Calories should take no longer than :45. Adjust the amount as necessary
Feb 27, 2023
Strength
Every 2:00 for 6 rounds
Clean (pos. 3) + Clean (pos. 2) +Clean (pos. 1) + Jerk
Notes
Today’s strength is a Clean & Jerk complex. You will perform one clean from Position 3, Position 2, and Position 1, followed by one jerk. You will perform this complex every 2:00 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
For time
20-15-10-5 front squats
*200-300 m run after each set*
12:00 cap
Notes
Today’s metcon is a couplet of descending front squats and running. You will start with 20 front squats then run 200-300 m. Once you return from the run, you will complete 15 front squats followed by another run. You will continue working down the ladder until 5 front squats and finish the workout with one more run. Your score is the time it takes you to finish or reps completed at the 12 minute cap.
Front squats should be done at a moderate weight where you break the set of 20 into 1-2 sets, and aim to go unbroken for 15, 10, and 5. The runs should take no longer than 1:30 across the workout. You can choose a distance that will challenge you, but also keeps you within this 90 second frame.
Feb 27, 2023
Strength
Deadlift @ 20X1
4 sets of 8-10 reps with :90 of active rest between sets
Notes
Today’s strength is deadlifts. You will complete 4 working sets of 8-10 reps. Every rep will be performed touch-and-go style. This means you will have a :02 negative, a light tap against the ground before exploding up, and :01 pause at lockout. You will use the same weight for all working sets. The goal is to complete 10 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×10, 100×10, 100×10, 100×9
Week 2: 100×10, 100×10, 100×10, 100×10
Week 3: 105×10, 105×10, 105×10, 105×10
Week 4: 110×9, 110×9, 110×9, 110×9
Etc…
The time between sets will also be controlled. We will take :90 seconds of active rest between sets. To make the rest active, simply walk around the room or bike at an easy pace for :90 seconds until it is time for you to lift again. If you are partnered with someone using a different weight, you can count the time it takes to change weights toward your active rest.
Conditioning
4 rounds for time
12 burpee box jump overs
16 DB snatch
15-20 calories
Rest 1:00 between rounds
*15:00 cap*
Notes
Today’s workout is four intervals of burpee box jump overs, DB snatch, and calories. You will rest 1 minute between rounds. Your score will be the total time it takes to complete the rounds, including the 1 minute rest.
The burpee box jump overs should take no longer than 1:15. You may decrease to 9-10 reps if you think that pace is too aggressive.
The DB snatch should be unbroken throughout the four rounds, so choose a light weight.
The calories should be completed in 1:30 or less. You may adjust the calories as necessary.
Feb 24, 2023
Conditioning
Teams of 2, for time
80-100 cal, 100 burpee buy in *two people working at once*
Into
400 m run (together)
30 snatches (opwaat)
400 m run (together)
30 clean and jerks (opwaat)
400 m run (together)
Into
80-100 cal, 100 burpee cash out *two people working at once*
Notes
Today’s partner workout begins with a cash in of 80-100 calories and 100 burpees. One teammate will be on the machine while the other person performs burpees. You may switch as often as you’d like until you complete the calories and burpees. If you finish the calories before the burpees, you may both work on burpees, opwaat style. Likewise, if you finish the burpees before the calories, you may both work on the calories opwaat style. The calories should take no longer than 5:00.
The second piece of the workout will be running and barbell movements. Each run will be performed together, and should take no longer than 2:15.
The snatches and clean and jerks should be done at a moderate weight, with you and your partner alternating in quick singles or small touch and go sets. One person is working at a time on the barbell.
The cash out of the workout is again 80-100 calories and 100 burpees. It will flow the same as the cash in.
Feb 23, 2023
Conditioning
23.2A
AMRAP 15
5 burpee pull ups
10 shuttle runs
*Add 5 burpee pull ups each round
23.2B
Immediately following 23.2A, athletes will have five minutes to establish a 1 rep max thruster from the ground.
Notes
You can find workout details and standards here.
