May 8, 2023
Strength
1a. Rower Compression x 8-12 x 3 sets
1b. Banded Hamstring Stretch x 6-8/leg x 2 sets
2a. Weighted Strict Knee Raise x 8-10 x 3 sets
2b. Pike Stretch :30-45 x 2 sets
Notes
The rower compression can be scaled by performing with your knees on the rower seat as opposed to your feet.
Only add weight to the strict knee raises if you are able to perform 3 sets of 8-10 strict with only bodyweight.
Elevate your hips to allow for compression in the pike position, if necessary.
Conditioning
AMRAP 10
100 double unders
20 burpee box jump overs
20 toe to bar
15 burpee box jump overs
15 toe to bar
10 burpee box jump overs
10 toe to bar
5 burpee box jump overs
5 toe to bar
Notes
The metcon today is an AMRAP of double unders, toe to bar, and burpee box jump overs. Your score is the rounds and reps completed in the ten minutes. If you complete the 5 toe to bar, you will go back to the double unders.
Double unders should take no longer than 1:30. You may decrease the number of double unders or go to single unders.
You should not have to break up any set of toe to bar more than 3 times. You may substitute hanging knee raises, V-ups, or sit ups.
You should be able to move through the burpee box jump overs at a pace of at least 10/minute. If this sounds aggressive, you can use a different rep scheme, like 15-10-10-5.
May 7, 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
20-25 calories
15 power cleans
20-25 calories
10 front rack reverse lunges
20-25 calories
5 thrusters
*13 min time cap*
Notes
Today’s workout is calories and power cleans, lunges, and thrusters. Your score is the time it takes to complete the workout, or rounds and reps at the 13 minute cap.
Calories should take no longer than 1:30. If this sounds like an unsustainable pace, decrease the calories to 18-20. You will use the same weight for all three barbell movements.
Choose your weight based on which will limit you the most and this will most likely be the thruster. Your weight should be moderately heavy. The power cleans should be done in quick singles. Your front rack lunges should be unbroken as well as your thrusters, but it should still be a challenging weight.
May 5, 2023
Conditioning
Teams of 4, 2023 reps for time
800 m run (all together)
90 burpees — 91 calories
71 DB thrusters — 70 DB snatches
50 TTB — 51 DB step overs
800 m run (all together)
Notes
Today’s metcon is in celebration of the graduating class of 2023! It will be done in teams of 4. Your scores will be the total time it takes your team to complete the metcon or reps completed at the 40:00 time cap. At the start of the clock, you will all run 800 m together. Then in pairs you will start on a different chipper. One pair will complete the burpees, thrusters, and toe to bar chipper opwaat style. The other pair will complete the calories, snatches, and step over chipper opwaat style. You will switch chippers once both of the pairs are finished. Your pair can rest if you finish before the other pair. Once each pair has completed each chipper, your team of four will run a final 800 m together.
If your team can’t maintain a pace of about 4:30/800 m, decrease the run to 600 m.
Burpees and calories should move at a pace of at least 15/minute. If this sounds aggressive, decrease the burpees and calories to 80 and 81, respectively.
You will use the same weight for the thrusters, snatches, and step overs. Thrusters will be done with two dumbbells. Snatches and step overs require one dumbbell. This should be a light moderate weight that allows you to switch every 8-10 reps with your teammate.
You can substitute hanging knee raises or sit ups in place of toe to bar.
May 4, 2023
Strength
Deadlift: 3-4 sets of 4-6 reps @ 11×1 tempo
In between, perform 8-10 wall angels
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 stop short of 6 reps on any working set, repeat the same weight next week and try for sets of 6 across.
11×1 means these will be deadstop reps where you will ensure you have created tension by pulling the slack out of the bar at the bottom of each rep. Dropping the bar from lockout will be considered a no rep. However, you do not need to slow the tempo down on the descent. Simply let gravity do the work while you maintain proper posture and a full grip on the bar.
Conditioning
AMRAP 14
35-40 calories
20 DB reverse lunges
15 DB hang c&j
300 m run
Notes
The workout today is an AMRAP of calories, dumbbell reverse lunges, dumbbell hang clean & jerks, and running. Your score is the rounds and reps completed in the 14 minutes.
The calories should not take longer than 2:15. If you think this is an aggressive pace, you decrease the calories to 30-35.
You will use the same weight for the lunges and hang clean and jerks. Choose your weight based on which movement will limit you the most. The weight should be light-moderate you should aim to complete the lunges unbroken, and the hang clean and jerks in 1-2 sets.
The run should be done in no longer than 1:45. You may decrease the run to 150 m if this pace sounds aggressive.
May 3, 2023
Conditioning
Every 9:00 x 4
500m row/1000 m bike (should be 90% effort)
16 KB snatches
10 burpee box jump overs
Notes
Today’s metcon is four intervals of rowing or biking, sit ups, and burpee box jump overs. Your score will be the slowest interval.
The 500 m row or 1000 m bike erg should be done at a 90% effort. You should decide your goal pace prior to the workout and try to stick with that pace across the intervals, and it should be somewhere between 1:45-2:00. If any range in these paces sounds unattainable, decrease the distance to 300-350 m (rower) or 650-750 m (bike erg). The goal here is intensity.
Kettlebell snatches should be done at a smooth pace and unbroken. You can choose a light moderate weight.
Burpee box jump overs should be done to a height that you will not hesitate on. As always, if you are worried about tripping, you can step on the box. They should be done in less than a minute. If this sounds unreasonable, you can decrease the reps to 8 burpee box jump overs.
