Jun 25, 2023
Strength
Backsquat
3-5 sets of 1-2 reps with no tempo restrictions*
perform sets of 10-12 dumbbell external and internal rotations between working sets of the squat
Notes
If you have been consistent with this cycle you don’t need to use any tempo restrictions, and can build in weight across your working sets to reach a heavy 1 or 2 rep max for the day. If you have not been consistent with the squats in this cycle then you should still pause in the bottom of the first rep and should perform all of your working sets at the same sub maximal weight.
For the sake of time you may just do 1 side of the DB ext/int rotations between each set of squats. Just make sure you complete an even amount of reps on each arm.
Conditioning
20-15-10-5
Calories
Thrusters
Burpees over the bar
15 minute cap
Notes
Today’s workout is a descending ladder of calories, thrusters, and burpees over the bar. You will complete 20 calories then 20 thrusters and 20 burpees over the bar. You will continue in this fashion with 15 reps of each movement, then 10, and finally 5. Your score is the time it takes you to complete the descending ladder, or the reps completed at the 15 minute time cap.
Calories should be done at a pace of about 15/minute. If this sounds too aggressive of a pace, consider lowering your calories to 17-12-10-5.
Thrusters should be done at a light weight. Aim to complete the sets of 20 and 15 in no more than two sets and push to go unbroken on the sets of 10 and 5.
Burpees over the bar should be done at a pace of about 10/minute. If this sounds like an unsustainable pace, then lower the burpees to 17-12-10-5 or consider doing regular burpees.
Jun 23, 2023
Conditioning
Teams of 3,
300 calories (one person on the machine at all times)
100 DB box step overs (one DB)
100 V-ups
100 DB goblet squats
100 SA Devil press
Notes
Today’s workout will be completed in teams of 3. One person will be on the machine at all times while the other two teammates are working through the chipper, opwaat (one person working at a time) style. If the calories are completed before the chipper, all three of you may work on the chipper opwaat style. If you complete the chipper before the calories, all three may move to the machine, opwaat style. Your score is the time it takes to complete the calories and chipper.
Calories should be done at a pace of around 12-15/minute. If this sounds like an unsustainable pace for your team, consider decreasing the calories to 250-270.
You will use the same weight for the entire workout. Teammates may use different weight dumbbells. Choose a weight that will allow you to complete the following rep ranges: 5-7 reps on the box step overs; 8-10 on the goblet squats; and 4-6 on the single arm devil press.
You may substitute single leg V-ups, tuck ups, or sit ups for the V-ups.
Jun 22, 2023
Skill
Every 1:30 x 8
6-8 calories + 1-2 dynamic toe to bar drills or 5-10 unbroken toe to bar
Notes
If you cannot maintain sets of at least 5 unbroken toe to bar, opt for the dynamic toe to bar building drill instead.
For the dynamic toe to bar building drill, try to take 3-5 swings to build up to your highest foot position and then use the same amount of swings to work your way back down.
Try to pick an amount of toe to bar or the dynamic toe to bar drill that you can maintain across all of the sets. If you were here for last week’s toe to bar session try to do the same or more reps per round as you did then.
Calories should take no longer than :25-:30. The goal is to elevate your heart rate moderately before moving into the toe to bar. You should still be getting plenty of rest.
Conditioning
20-15-10-5 calories
8-6-4-2 sandbag cleans
8 min cap
Notes
The workout today is a sprint effort of calories and sandbag cleans.You will complete 20 calories followed by 8 sandbag cleans, then 15 calories and 6 sandbag cleans, 10 calories and 4 sandbag cleans, and finally 5 calories and 2 sandbag cleans. Your score is the time it takes to complete the workout or work completed at the time cap.
Calories should be done at a a pace of about 15/minute. If this sounds like an unsustainable pace, consider lowering the calories to 15-12-10-5.
Your sandbag weight should be moderate. You will bring the sandbag just to the top of your shoulder. The reps should be completed at a reasonably fast pace, and you should not take too long of a break in between reps.
Jun 21, 2023
Strength
Deadlift
3-5 sets of 1-2 reps @ 11×1 tempo
Perform 8-10 prone shoulder flexion raises between working sets
Notes
Perform all working sets at the same weight. If you have been consistent with deadlifting during this cycle then you may aim for singles today, though they should be a repeatable weight, NOT a 1rm attempt. You will have a chance to build to a single heavy set next week.
If you have not been as consistent this cycle with deadlifting then aim for sets of 2 today to keep the intensity slightly lower.
11×1 means these will be dead stop 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
For time
30 wall balls
20 deadlifts
20 burpees over the bar
15 chest to bar or 10 muscle ups
20 burpees over the bar
20 deadlifts
30 wall balls
15 min cap
Notes
Today’s workout is a pyramid chipper of wall balls, deadlifts, burpees over the bar, and chest to bar pull ups. Your score is the time it takes to complete the workout or the work completed at the 15 minute time cap.
Your wall ball weight should allow you to complete the wall balls in sets of at least 12-15.
The deadlift weight should be light-moderate. Aim to complete the deadlifts in 2-3 sets on either end.
The burpees over the bar should not take longer than 1:45 on either end of the chipper. You may decrease the number of burpees to 15 or do regular burpees.
Break up the chest to bar pull ups as necessary. You are welcome to challenge yourself to do 10 bar or ring muscle ups as well. It will probably be best to do these in smaller sets to avoid failure. The goal is to use a more challenging modification than you would for chin over bar pull ups. You have many different scaling options: regular pull ups, banded chest to bar, banded chin over bar pull ups, or jumping chest to bar pull ups.
Jun 20, 2023
Strength
3 sets not for time
1-4 rope climbs in 1:00
real push up hold accumulate :30-40
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, also known as the back support hold, focus on keeping a full lockout of the elbow. Try keeping the fingers pointed forwards if you are able to, though you may point them backwards as necessary to keep the elbows locked out and the chest up.
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
3 rounds
15-20 calorie row
15 kettlebell swings
rest 2:00, then repeat
12:00 cap, 5:00 cap on each part
Notes
Today’s metcon is two sets of three rounds of calories on the rower and kettlebell swings. You will complete three rounds of calories and swings, rest 2:00 and repeat the three rounds. Your score will be your total time for both sets, excluding the rest.
The calories should not take any longer than about a minute across the workout. If this sounds like overly aggressive pace, consider lowering the calorie range to 12-15.
The kettlebell should be heavy. The goal is to stay unbroken across the rounds.
