Mar 14, 2023
Strength
EMOM 8
power clean + clean (position 1)
Notes
Today’s strength is a snatch EMOM. You will perform 1 power clean + 1 clean from position 1 at the top of each minute, for 8 rounds.
It is up to you how you load the bar on these sets. You can build up throughout the 8 rounds, or you can stay at the same working weight across multiple rounds. You can also decrease the weight if that feels appropriate.
You should be prioritizing quality movement throughout. Try to hit your positions and move explosively through extension and under the bar. We do not want you missing any reps if you can help it.
Conditioning
3 rounds for time
35-40 calories
50 ft walking lunge*
10 SA alternating Devil press
* round 1 = farmer’s carry * round 2 = front rack * round 3 = overhead
17 minute time cap
Notes
Today’s workout is calories, lunges, and devil press. You will change the style of lunging each round. The first round, you will do your lunges farmer’s carry style with one dumbbell. You will switch arms at the 25 ft mark. You will hold the DB in a front rack during the second round of lunges. Again, you will switch arms at the 25 ft mark. You will do overhead walking lunges during your final round of lunges. Switch arms at the 25 ft mark. Your score for the workout is the time it takes you to complete all three rounds or how much work you’ve completed in the 17 minute time cap.
Calories should take no longer than 3:30 each round. If this sounds like an aggressive pace, you can decrease the number of calories.
Your dumbbell weight should be something moderate. Think about which movement will limit you the most. Most likely this will be the overhead walking lunge or the devil press. The lunges should be done in unbroken 25 foot segments.
Your devil press should be smooth and continuous, and you should alternate arms each rep.
Mar 13, 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
AMRAP 10
8 toe to bar
12 DB snatch
24 double unders
Notes
The metcon today is an amrap (as many rounds and reps as possible) of toe to bar, dumbbell snatches, and double unders. Your score will be the number of rounds and reps that you complete in 10 minutes.
The toe to bar should be done in 1-2 sets. You may substitue toe to bar with hanging knee raises or sit ups.
Your dumbbell weight should be something light that allows you to stay unbroken throughout the workout.
Double unders should take no longer than :25 each round. You may decrease the number of double unders or perform single unders.
Mar 12, 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
21-15-9
front squats
calories
11 minute cap
Notes
Today’s workout is a couplet of front squats and calories. You will perform 21 front squats followed by 21 calories, then 15 front squats and 15 calories, finishing with 9 front squats and 9 caloires. Your score is the time it takes you to complete the workout, or how many reps you complete in the 11 minute time cap.
Your front squats should be done at a moderate weight. The set of 21 should be done in 1-2 sets, and you should push the 15 and 9 to be unbroken.
The 21 calories should take no longer than 1:15. The set of 15 should take no longer than 1:00, and the 9 calories should be done in less than :40. If these paces sound aggressive, you can decrease the number of calories to 18-12-9.
Mar 10, 2023
Conditioning
Teams of 2, opwaat (one person working at a time) except the runs
80-100 burpees over the bar
400 m run (together)
80-100 sit ups
25 power cleans
400 m sandbag carry
25 power cleans
80-100 sit ups
400 m run (together)
80-100 burpees over the bar
*30:00 cap*
Notes
The team workout this week is a pyramid chipper of burpees over the bar, running, sit ups, power cleans, and a sandbag carry. You will work in teams of 2. All movements are opwaat style (one person working at a time) except for the run.
Burpees over the bar should take no longer than about 6:00 on either end. You may adjust the number as necessary.
The runs should take no longer than 2:15. You may lower the distance if necessary.
You should be able to move through the sit ups and smooth pace. You may lower the reps if you are concerned with overall volume.
The power cleans should be done at a moderately heavy weight. Ideally you are switching every 1-3 reps with your partner.
The sandbag carry will be completed in 50 m segments. It is suggested you and your partner each complete four, 50 m segments to complete the 400 m carry. The sandbag weight should be moderate.
Mar 9, 2023
Strength
Frankenstein front squats
3 sets of 6-8 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
AMRAP 15
300-400 m run
12 barbell front rack reverse lunges
10 toe to bar
Notes
Today’s workout is an AMRAP of running, barbell front rack reverse lunges, and toe to bar. Your score is the total number of rounds and reps.
The runs should not take longer than 2:00 across the workout. Choose your running distance accordingly. The barbell front rack reverse lunges should be done at a light/moderate weight, and stay unbroken the entire workout. The toe to bar can be done in 1-2 sets. You may substitute hanging knee raises.
