Apr 30, 2023
Strength
Backsquat: 3-4 sets of 4-6 reps @ 21X1
In between working sets, 8-10 single arm prone Cuban rotations per side
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you are short of 6 reps on any working set, repeat the same weight and try for sets of 6 across.
In between your working sets you will perform 8-10 single arm prone Cuban rotations per side.
Conditioning
For time
21-15-9-6-3
calories
dumbbell hang squat cleans
*11 min cap*
Notes
Today’s metcon is a descending ladder of calories and dumbbell hang squat cleans. You will complete 21 calories followed by 21 hang squat cleans, then 15 calories and 15 hang squat cleans…and so on until you have completed 3 calories and 3 hang squat cleans. Your time will be the time it takes to complete the ladder or the reps completed at the 11:00 time cap.
You should be able to move at a pace of at least 10 calories/minute. If this sounds like an aggressive pace to hold across the workout, then decrease your calories. Your ladder may look like 18-15-12-9-6-3.
Your dumbbell weight should be light. The goal is to split the sets of 21 and 15 in no more than 2-3 sets and stay unbroken for the rest of the ladder.
Apr 28, 2023
Conditioning
Teams of 2
800 m run (together)
90 toe to bar (must switch every 6)
300 ft DB front rack walking lunge (must switch every 25-50 ft)
90 burpee pull ups (must switch every 6)
800 m run (together)
Notes
The team workout today is running, toe to bar, dumbbell front rack walking lunge, and burpee pull ups. Your score is the total time it takes you to complete the workout.
The runs should take no longer than 5:00 on either end. If that sounds aggressive, then you can decrease the distance to 600 m.
You must switch every 6 reps on the toe to bar with your partner. You may substitute hanging knee raises or sit ups.
The DB front rack walking lunges should be done at a moderate weight that allows you to complete 25-50 ft unbroken. Decide between you and your partner whether you want to switch every 25 or 50 ft before the workout starts.
You must switch every 6 reps on the burpee pull ups. You may do a burpee then complete a jumping pull up on a box if you do not have regular pull ups yet.
Apr 27, 2023
Strength
3 sets
1a) front rack Bulgarian split squat x 5-7leg
1b) banded pass through x 10-12
2a) banded pull through x 10-12 w/ :01 pause at extension
2b) supine eccentric dowel raises x 5-7 @ 3311
Notes
Today’s lower body strength features two supersets. You will perform 3 sets 5-7 of front rack Bulgarian split squats per leg. In between sets you will perform 10-12 banded pass throughs. Perform all of your working sets of split squats at the same weight. Aim for 7 reps on each set. If you achieve this you can go heavier next week. Otherwise you will repeat the same weight and hope to get more reps.
The second superset will be 3 sets of banded pull throughs with a :01 pause at extension. In between sets you will perform 5-7 supine eccentric dowel raises with a 3311 tempo. Use the heaviest band you can while still maintaining a proper hinge pattern on the pull through. Treat the dowel raises like mobility work for the shoulders, chest, and upper back. Use a light weight and focus on the tempo and stretch.
Conditioning
For time:
14-20 calories*
30 burpee box jump overs
100 double unders
*time for calories counts as a separate score
**6 min time cap**
Notes
Today’s metcon has two pieces: the time it takes you to complete the calories and the time it takes you to complete the calories, burpee box jump overs, and double unders.
The calories should be done at a 95-100% effort level. If you think 14-20 calories will take you longer than :40 at a sprint effort, then lower the number of calories to 12-15.
The burpee box jump overs should be done at a height that you won’t hesitate jumping on. Your legs will be tired so make sure you’re confident before taking that jump. Remember safety first, and it is okay to step on the box. You should be able to move at a pace of around 10/minute. If this sounds aggressive, decrease the number of burpee box jump overs or go to burpees to a target.
Double unders should take no longer than 1:30. You may decrease the number of double unders or go to single unders.
Apr 26, 2023
Conditioning
3 rounds
800 m run
25 ab mat sit ups
20 bar facing burpees
10 power snatches
1:00 between rounds
*27:00 cap*
Notes
The workout today is three rounds of running, sit ups, burpees, and overhead squats. You will get to rest one minute between rounds. Your score will be the time it takes to complete each round, not including the rest.
The run should take no longer than 4:30. If this sounds like an aggressive pace, then you may decrease the run to 600 m.
The sit ups should be done at a smooth pace. If you think you will have to break the sit ups, then decrease the reps to 20.
The bar facing burpees should take no longer than 2:00. If 10/minute sounds aggressive for this workout, decrease the burpees to 15-18.
Your power snatch weight should be light-moderate. These should be done in quick singles or small touch and go sets.
Apr 25, 2023
Strength
Clean
Spend 15 minutes building to a heavy single.
Notes
Take your time building in weight and try to avoid missing reps if possible. If you finish before the 15 minute mark, perform drop sets at 80-85% of your heavy weight for the day
Conditioning
5 rounds for time
12 chest to bar pull ups
8 c&j
*15 min cap*
Notes
The workout today is 5 rounds of chest to bar pull ups and clean and jerks. Your time will be how long it takes you to complete the 5 rounds or the rounds and reps completed at the 15 minute time cap.
The chest to bar pull ups should be done in no more than 3 sets each round. You may substitute regular pull ups, banded pull ups, or jumping pull ups.
The clean and jerk weight should be light-moderate so that you do quick singles or small touch and go sets.
