Feb 16, 2023
Conditioning
EMOM 24
1 – 12-15 calories
2 – :30 sandbag hold
3 – 8-10 KB snatch
Notes
Today’s workout is a 24 minute EMOM with calories, sandbag hold, and kettlebell clean and jerks. You will start a new movement at the top of each minute, and rest the remainder of the minute. This means you will complete 8 rounds total through all of the movements.
The calories should take no longer than :45. Adjust the amount of if necessary.
The sandbag should be a moderate weight that allows you to hold the sandbag at chest height for the entire :30 unbroken. If the 50# sandbag is too heavy for this, sub for a KB front rack or goblet hold.
Choose a kettlebell weight that will allow you to move through the reps unbroken, and at a moderate heart rate.
The goal of this EMOM is to get a good sweat in, but not be fatigued for the Open workout tomorrow!
Feb 16, 2023
Conditioning
23.1/14.4
AMRAP 14
60 cal row
50 toe to bar
40 wall ball
30 power cleans
20 muscle ups
Notes
You can read all of the standards for 23.1 here.
Feb 14, 2023
Strength
Every 2:00 for 6 rounds
Clea (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
3 sets
AMRAP 4:00
4 burpee box jump overs
8 alternating hang DB power cleans
8-10 calories
6 toe to bar
Rest 1:00 between sets
Notes
The metcon today is a three sets of four minute AMRAPS. You will complete as many rounds and reps as possible of burpee box jump overs, hang DB snatches, calories, and toe to bar. You will start back at the beginning of each AMRAP after your 1:00 rest. Your score for this workout is total rounds + reps.
The burpee box jump overs should be done at safe height that allows you to move without hesitation throughout the workout.
The DB snatches should be light-moderate and unbroken throughout the workout. You will alternate arms each rep.
The calories should not take any longer than :40. Adjust the amount if necessary.
Toe to bar should be unbroken throughout the workout. Substitute knee raises, straight leg raises, or sit ups if necessary.
Feb 13, 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 Variation
Weighted Ring Row
Maltese Raise
Conditioning
AMRAP 12
10 DB push press
50 double unders
10 DB front rack reverse lunges
Notes
Today’s workout is an AMRAP of DB push press, double unders, and DB front rack reverse lunges. Your score will be rounds and reps completed in 12 minutes.
You will use the same weight for the push press and lunges. Choose a weight that will allow you to do the push press in 1-2 sets and unbroken lunges throughout the AMRAP.
The double unders should take no longer than :40 each round. You may substitute single unders or reduce the number of reps.
Feb 12, 2023
Strength
Deadlift
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
7 sets
10-12 calories
12 wall balls
Rest :30 between sets
*14 minute cap*
Notes
Today’s workout is seven intervals of calories and wall balls. When the clock starts, you will complete your calories and wall balls then rest 30 seconds before beginning your next interval. You will keep track of your own rest. Your score will be the total time it takes you to complete the seven sets, including the rest. If you don’t finish by the 14 minute time cap, your score will be the number of rounds and reps you completed.
The calories should take no longer than :45. Adjust the amount if necessary.
The wall balls should be done at a weight that allows you to go unbroken throughout the seven intervals.
The goal is to keep a consistent pace on your machine, transitions, and wall ball cycle speed.
