Jun 30, 2023
Conditioning
Teams of 2
4 rounds (each, together)
12-15 calories
8-10 burpee pull ups
then, 100 DB front rack reverse lunges (opwaat)
4 rounds (each, together)
12-15 calories
15 V-ups
then, 50 man makers (opwaat)
Notes
Today’s team workout will be done in teams of 2. You will start with 4 rounds of calories and burpee pull ups. You and you partner will start on opposite movements and you will not switch until both of you have completed the calories and burpee pull ups, respectively. You will continue in this fashion until you each have completed 4 rounds of the couplet. After the 4 rounds, you will complete the lunges opwaat style. The 4 rounds of calories and V-ups will be done in the same fashion as the first 4 rounds. You will end your workout with 50 [manmakers  opwaat style.
Calories should take no longer than about 1:00. You may decrease the number of calories to 10-12 if this pace sounds overly aggressive.
Burpee pull ups should take no longer than about a minute as well. You may decrease the reps, or substitute 10 burpees to a target instead.
You will use the same dumbbell weight for the reverse lunges and the manmakers. Choose your weight based on which movement will limit you the most (probably the manmakers. The weight should allow you to complete at least 10 lunges unbroken and 1-3 manmakers.
Jun 29, 2023
Skill
AMRAP 6
Toes to Bar
Notes
If you have been doing the toe to bar building drill then do toes to X, with X being the max height you reached on your ttb building drill sets.
Conditioning
For time
30 wall balls
20 box jump overs w/ step down
10 power snatch
5 minute cap
Notes
The workout today is a sprint chipper of wall balls, box jump overs, and power snatches. Your score is the time it takes to complete the chipper or reps completed at the 5 minute time cap.
Wall balls should be done in 1-2 sets. If you feel comfortable with wall balls, it is encouraged that you try a heavier weight than you normally would.
Box jump overs will be performed with a step down on either side. No rebounding is allowed. Choose a height that you will not hesitate on, and you are always welcome to step up if your legs are overly fatigued.
Your snatch weight should be light-moderate so that you can push the last 10 reps to be completed in 1-2 sets.
Jun 28, 2023
Strength
Deadlift
3-5 sets of 1-2 reps @ 11×1 tempo
Perform 8-10 prone shoulder flexion raises between working sets
Notes
If you have been consistent with deadlifting this cycle and were here for last week’s session then you may build across your working sets to a heavy single today.
If you have not been consistent with deadlifting this cycle or missed last week’s session then you should perform all of your working sets at the same weight and should aim for sets of 2 if possible.
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
EMOM 15
1 – 30 dubs + 5 burpees
2 – 8 DB box step ups (one DB)
3 – 12-15 calories
Notes
The metcon today is an EMOM with double unders, burpees, dumbbell box step ups, and calories.
Double unders should take no longer than :25 to complete. You may lower the number of double unders or go to singles. Burpees should be done at a smooth pace. If you think 5 will take longer than about :20, you may lower the number of burpees to 3-4.
Your dumbbell box step ups will be performed with one dumbbell. You may hold the dumbbell however you want. Choose a moderately heavy weight that still allows you to complete the reps unbroken.
Calories should take no longer than :45. You may lower the number of calories to 10-12 if this pace sounds overly aggressive.
Jun 27, 2023
Strength
3 sets not for time
1-4 rope climbs in 1:00
real push up walk x 10-20 m
hollow body planche press 8-10 + :10-20 hold at 45 degree angle
Notes
Stay safe on the rope climbs. Only climb higher than 5′ up the rope if you were able to complete the rope climb safety test. You may substitute modified rope climbs, rope knee raises, or a combination of the two.
For the rear push up hold walk, try to perform an equal amount forwards and backwards. make sure your triceps are what is being worked here. If you are unable to perform this variation you can stick with a :30-:45 rear push up hold instead. For both variations, focus on keeping a full lockout of the elbow.
Try the hollow body planche press from a bench elevated onto boxes to allow for a stretch in the bottom. If you are new to the movement, start light. As you become comfortable with the stretch you may go heavier. Scale the hollow position as necessary to complete the prescribed reps.
Conditioning
For time
20-25 calories
15 c&j
20-25 calories
10 c&j
20-25 calories
5 c&j
12 minute cap
Notes
Today’s workout is calories and clean and jerks. Your score is the time it takes you to complete the workout, or the reps completed at the 12 minute time cap.
Calories should take you no longer than 1:30 across the workout. If this sounds like an aggressive pace, you may lower the calories to 15-20.
Your barbell weight should be moderate so that the reps can be completed in quick singles. You want to hit a rep around every :08-:10 seconds.
Jun 26, 2023
Strength
Bench press
3-5 sets of 1-2 reps with a :01 pause on the first rep and no tempo restrictions on the subsequent reps
Perform 8-12 straddle ups with a :05-:10 hold on the final rep in between sets of the bench press
Notes
If you have been consistent with the bench press during this cycle and were here for last week’s session then you may build across your working sets to a heavy paused single.
If you missed last week’s benching or are not feeling up to a heavy attempt today then you should perform all of your working sets at the same weight, and do 2 reps with a pause on the first rep each set.
For the straddle ups, elevate your hips if necessary to facilitate the movement, but try to work towards lower or no hip elevation over time.
Conditioning
AMRAP 12
20 m kettlebell front rack carry
12 reverse kettlebell front rack lunges
12 pull ups
60 double unders
Notes
The metcon today is an AMRAP of a kettlebell front rack carry, kettlebell front rack reverse lunges, toe to bar, and double unders. Your score is the number of rounds and reps completed in twelve minutes.
The kettlebell weight should be moderate so that the carry and lunges are unbroken throughout the 12 minutes.
The pull ups should be done in 2-3 sets across the workout. You can modify pull ups with banded pull ups, jumping pull ups, or ring rows.
Double unders should take no longer than :45. You can lower the number of double unders or go to single unders.
