Mar 31, 2023
Conditioning
Teams of 2
5 rounds for time
300-400 m run (together)
16 sandbag to shoulder (opwaat)
20 DB box step overs (opwaat)
*30 min cap*
Notes
Today’s team workout is 5 rounds for time of running, sandbag cleans (to shoulder), and DB box step overs. The runs will be completed together and the other two movements will be done opwaat style. Your score will be the time it takes to complete the 5 rounds or number of reps completed at the 30 minute cap.
The runs should take no longer than 2:15 across the workout. You may decrease the distance if this pace sounds too aggressive.
The sandbag should be a moderate weight that allows you to switch every 2-3 reps with your partner.
You will hold one dumbbell for the box step overs. You may hold the dumbbell however you’d like. The height of the box should be one that you do not hesitate on and the DB weight should be moderate, so that you can switch with your partner every 5 reps or so.
Mar 30, 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
For time:
21 deadlifts
21 pull ups
15 deadlifts
15 chest to bar pull ups
9 deadlifts
9 muscle ups
14 minute cap
Notes
The metcon today is a version of Individual Quarterfinal Test 5. You will complete 21 deadlifts followed by 21 pull ups, then 15 deadlifts and 15 chest to bar, and finally finish with 9 deadlifts and 9 muscle ups. Your score is the time it takes to complete the workout, or number of reps completed at 14 minutes.
Your deadlift weight should be moderate so that you split the deadlifts up in 1-3 sets across the workout. There is no required tempo for the deadlifts, but you should remain in control and move steadily throughout the reps.
You have a lot of options for how to set up the gymnastics movements. The goal is to make each set more difficult as you progress. For example, your sequence of movements may look like jumping pull ups –> jumping chest to bar pull ups –> banded pull ups
Regardless of what your gymnastics movements are, you should be able to do the set of 21 in less than 4 sets. The set of 15 should be done in 1-3 sets. And the set of 9 should be done in 1-3 sets as well.
Mar 29, 2023
Conditioning
40-30-20-10 calories
20-15-10-5 double DB power cleans
*300-400 m run after each round*
Notes
Today’s workout is a descending ladder of calories, DB power cleans, and running. You will complete 40 calories, 25 dumbbell power cleans, then run 300 to 400 m. Once back from your run, you will complete 30 caloires and 15 DB power cleans, followed by another run. You will continue in this fashion until you have completed 10 calories, 5 DB power cleans, and one final run.
Your calories should take no longer than 3:00, 2:30, 2:00, and 1:00 (respectively). You may decrease the rep scheme if this pace sounds too fast. For example, you could do 30-20-20-10 instead.
The DB power clean weight should be light-moderate so that the set of 20 could be done in 1-2 sets. You may split up the 15 in 2 sets, and aim to go unbroken on the sets of 10 and 5.
The runs will be completed after each set of DB power cleans. They should take no longer than 2:15 across the workout. If this pace is out of reach today, run 300 m instead of 400 m.
Mar 28, 2023
Strength
Frankenstein front squats
3-4 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
EMOM 16
6 wall balls + 6-8 burpees to a target
Notes
The metcon today is an EMOM with wall balls and target burpees. You will complete the wall balls and burpees in the same minute.
Wall balls should be unbroken. If you’re comfortable with wall balls, you’re welcome to use a heavier weight than you normally would. Burpees should be completed in :25 or less. Choose from the rep range appropriately.
The goal of this workout is to stay at a steady, consistent pace throughout the rounds. By sacrificing some speed, you may not get that much rest at the end of each minute.
Mar 27, 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
4 rounds for time
8 ttb
16 push ups
32 double unders
*11 minute cap*
Notes
The workout today is four rounds of toe to bar, push ups, and double unders. Your score is the total time it takes to complete the four rounds, or the reps completed at the 11 minute time cap.
Toe to bar should be done in 1-2 sets across the workout. You may substitute hanging knee raises, V-ups, or sit ups.
Push ups should be done in 1-3 sets, with position and technique being paramount. Elevate your hands as necessary to maintain good positions and stay within the intended stimulus.
Double unders should take no longer than :25. You can decrease the number of double unders or substitute single unders.
