Mar 8, 2023
Conditioning
For time:
1200-1500 m row
50 SA KB push press
50 goblet squats
50 KB swings
1200-1500 m row
*22 min time cap*
Notes
Today’s workout has rowing, KB push press, goblet squats, and KB swings. Your score is the time it takes to complete the workout or how many reps you’ve completed at the 22 minute time cap.
The rows should take no longer than 6:30 on either end. You may decrease the distance as necessary.
You will use the same KB weight for all three movements. Choose your weight based on the movement that will limit you the most, which will probably be the single arm push press.
You should aim to do the push press at 5-8 reps with each arm before switching.
The goblet squats should be done in 3-4 sets.
The KB swings should be completed in 2-3 sets.
Mar 7, 2023
Strength
EMOM 8
power snatch + snatch (pos 1)
Notes
Today’s strength is a snatch EMOM. You will perform 1 power snatch + 1 snatch 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
5 rounds for time
3 wall walks
10 DB thrusters
25 dubs
rest 1:00 between rounds
*13 min time cap*
Notes
The workout today is five rounds of wall walks, DB thrusters, and double unders. Your score is the total time it takes to complete the rounds, including the 1:00 rest.
These intervals are meant to be relatively fast. Wall walks should take no longer than :30 each round. You can do 2 wall walks instead, or choose an angled version to stay moving quickly.
Your dumbbell weight should be light, so that the thrusters are unbroken.
Double unders should take no longer than :30. You may go to singles or decrease the amount of double unders you do each round.
Mar 6, 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 [db pull overs](https://www.youtube.com/watch?v=jQjWlIwG4sI) and 15 straight arm [banded pull overs](https://www.youtube.com/watch?v=JAUVcWoIR-k).
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
For time
15 burpee box jump overs (tall)
30 DB snatch (heavy)
30 calories
*8 min cap*
Notes
Today’s metcon is a sprint chipper of burpee box jump overs, DB snatch, and calories. Your score is the time it takes to complete the work, or how many reps you completed by the 8 minute time cap.
If you are comfortable jumping, we encourage you to use a taller height than you normally would. Remember, the top priority is safety though when it comes to jumping over a box.
The dumbbell snatches can be done in small touch and go sets or quick singles. You should go heavier than you normally would in a metcon.
Calories should take no longer than 2:00 to complete. You may adjust the number as necessary.
Mar 5, 2023
Strength
3 rounds
Bulgarian split squat x 8-10/leg at 21X1
Single arm suitcase carry x 20 m/arm
Kickstand Romanian deadlifts x 8-10/leg at 3011
Conditioning
3 sets
In 2:00
12-15 cals
8 sandbag cleans
Max shuttle runs (50ft)
Rest 2:00
Notes
Today’s metcon is intervals of calories, sandbag cleans, and shuttle runs. Your score is the total number of shuttle runs you accumulate across the rounds.
Calories should take no longer than a 1:00. You can lower the number as necessary.
Your sandbag weight should be moderate so that you can move through the sandbag cleans smoothly.
You can push the pace on the shuttle runs, knowing that you will get a full 2:00 of rest in between sets.
Mar 3, 2023
Conditioning
Teams of 2, one person working at a time, for time
2000 m row or 4000 m bike
100 pull ups
1500 m row or 3000 m bike
150 sit ups
1000 m row or 2000 m bike
50 man makers
500 m row or 1000 m bike
Notes
The team workout will be completed in teams of two, in opwaat (one person working at a time) style. You may split the work up on the machine as much as you’d like, but it is recommended you switch every 250-500 m on the machines to maintain a relatively fast pace.
The pull ups should be done in sets of at least 5-7. If this sounds unreasonable, you may decrease the number of pull ups or substitute banded or jumping pull ups.
You should be able to move through the sit ups smoothly in sets of 10-15. If you are concerned about total volume, you may decrease the number of reps.
One man maker is row (left), push up, row (right), push up, clean, and thruster. The rows will most likely limit your weight. The weight you choose should allow you to do 1-3 reps at a time before alternating with your partner.
