Feb 10, 2023
Conditioning
Teams of 2, OPWAAT (one person working at a time)
300-400 m run (together)
80 DB front rack reverse lunges
300-400 m run (together)
80 burpee box jump overs
300-400 m run (together)
80 DB front squats
300-400 m run (together)
*30 minute cap*
Notes
Today’s partner workout is a chipper of running, DB lunges, burpee box jump overs, and DB squats. Your score is the time it takes to complete all of the reps, or the number of reps completed before the 30 minute time cap.
The runs will be done together. You and your partner cannot begin the next movement until both of you have returned from the run. The runs should not take longer than 2:30 across the workout.
The dumbbell weight should be light-moderate so that the lunges and squats could be split into at least 10 reps at a time. Alternate legs with each rep of the lunges.
Choose a safe height for the burpee box jump overs that allows you to move without hesitation. You may split these reps up however you like.
Feb 9, 2023
Conditioning
25 Thruster Buy In
10-9-8-7-6-5-4-3-2-1
Push Ups
Air Squats
Sit Ups
25 Thruster Buy Out
Notes
Todays workout begins with a 25 thruster buy in. You will then complete 10-to-1 push ups, air squats, and sit ups. Finally, the workout finishes with a 25 thruster buy out. Your score is the time to complete all of the reps, or the number of reps completed under the 10 minute time cap
The thrusters should be light. This is your chance to put to use the thruster capacity we have developed over the past few weeks. You should aim to complete the 25 reps in no more than 1-2 sets.
For the push ups, elevate your hands if you cannot complete at least 5 reps at a time unbroken throughout the workout.
The air squats and sit ups should be unbroken.
Cool Down & Pump Up
3 Rounds:
a1: Dumbbell Hammer Curls x 10 @ 21×1
a2: Banded Tricep Push Down x10 @ 21×1
3 Rounds:
b1: Banded Shoulder Stretch Series :30 each
b2: Banded Pull Apart x 10
Notes
Banded Shoulder Stretch Series
Feb 8, 2023
Strength
3 rounds not for time
Strict handstand push ups @ 30X1 x 3-5 reps
Weighted ring rows x 8-10 reps
Maltese raises x 8-10 reps
Conditioning
30-20-10 calorie row
6-9-12 wall walks
*11 minute cap*
Notes
Today’s metcon is a couplet of calories and wall walks. You will start with 30 calories followed by 6 wall walks. You will then move on to 20 calories and 9 wall walks. You will finish with 10 calories and 12 wall walks. Your score is the time it takes you to complete the couplet or the number of reps completed at the 11 minute time cap.
The calories should take no longer than 2:00, 1:20, and :40, respectively.
If you can’t complete the wall walks at a pace of 5/minute, either decrease to 5-7-9 or shorten the range of motion.
Feb 7, 2023
Conditioning
3 rounds for time
800 m run
30 KB swings
30 box step overs with KB
*25 minute cap*
Notes
The workout today is three rounds of running, kettlebell swings, and box step overs with the kettlebell.
The runs should take no longer than 4:30 each round. You may reduce the distance if necessary.
You will use the same kettlebell for the swings and step overs. The weight should be moderate, so that the kettlebell swings can be done in 1-2 sets. Ideally, the step overs are completed in 2-3 sets each round.
Feb 6, 2023
Strength
Deadlift @20X1
4 sets of 8-10 reps with :90 of active rest in 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
21-15-9
hang squat cleans
pull ups
*10 minute cap*
Notes
Today’s metcon is a descending ladder of hang squat cleans and pull ups. You will perform 21 hang squat cleans followed by 21 pull ups and then 15 hang squat cleans and 15 pull ups. You will finish with 9 hang squat cleans and 9 pull ups. Your score is the time it takes you to finish this couplet or the number of reps completed at the 10 minute cap.
The hang squat cleans should be done at a moderate weight so that the set of 21 and 15 can be done in no more than 3 sets. Pull ups can be modified with banded pull ups, jumping pull ups, or ring rows. You should complete the set of 21 and 15 pull ups in no more than 3-4 sets.
