Jun 19, 2023
Strength
Bench press
3-5 sets of 2-3 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
Perform all working sets at the same weight. Aim for 3 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 3 reps on any working set, repeat the same weight next week and try for sets of 3 across.
Make sure you pause on the first rep so that you are ready for a possible attempt at a one rep max paused bench next week. For the subsequent reps there is no tempo restriction, but that does not mean you should be bouncing the bar off of your chest. Still lower it with some control and treat it more like a touch-and-go than a bounce.
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 15
400 m run
7 wall walks
10 power cleans
Notes
The workout today is a fifteen minute AMRAP of running, wall walks, and power cleans. Your score will be the rounds and reps completed in the fifteen minutes.
The runs should take no longer than 2:15. If this sounds like an unsustainable pace, you may run 300 meters instead of 400 meters.
The wall walks should take no longer than 1:30. If this pace sounds aggressive, you can decrease the number of reps of wall walks to 5-6 or modify the height of the wall walk.
Power cleans should be done at a light-moderate weight that allows for touch and go reps or quick singles.
Jun 18, 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
Perform all working sets at the same weight. If you have been consistent with this cycle you don’t need to use any tempo restrictions. If you have not been consistent with the squats in this cycle then it is still beneficial to pause on the first rep and you should continue to do so.
If you feel good today and have been consistent with the squats this cycle you may perform singles today. If you haven’t been consistent or aren’t feeling great today then try to aim for sets of 2 to keep the weight a little lighter.
Please note that today is NOT a 1 rep max attempt day. These should be heavy but repeatable weights. You will have an opportunity to build to a heavy single max for the day next week.
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
3 rounds
500 m row/1000 m bike
15 double KB front rack squats
11 min time cap
Notes
Today’s workout has rowing or biking and double kettlebell front rack squats. Your score will be the total time it takes to complete the three rounds or the work completed at the cap of 11 minutes.
Your row or bike should take no longer than 2:15. If this sounds like an aggressive pace for 3 rounds, consider decreasing the distance to 350 meters on the rower or 750 m on the bike erg.
Your kettlebell front squats should be done at a moderate weight. The goal is to keep the squats unbroken throughout the workout, but it is okay if you have to break the last round into 8-7 or 9-6.
Jun 16, 2023
Conditioning
Teams of 2
800 m run
then 20 rounds, alternating full rounds of:
12 jumping lunges
20 m farmer’s carry (with DB or KB)
6 burpees over DB
800 m run
Notes
The team workout today will be done in pairs. You will begin the workout with an 800 m run then you will complete a total of 20 rounds (10 rounds each) of jumping lunges, farmer’s carry, and burpees over DBs or KBs. You will alternate full rounds with your partner. After the 20 rounds, you will finish the workout with another 800 m run.
The runs should take no longer than 4:30 on either end. If this sounds like an aggressive pace, you can decrease the distance to 600 m.
The jumping lunges should be done unbroken and at a smooth pace.
Your farmer’s carry can be done with either kettlebells or dumbbells. It should be heavy and challenging, but keep the farmer’s carry unbroken.
Burpees over your DBs or KBs should take no longer than :30 or so. If this sounds like an unreasonable pace, you may substitute normal burpees.
Jun 15, 2023
Skill
EMOM 12
1 – 8-10 calories
2 – 1-2 dynamic toe to bar drills or 5-10 unbroken toe to bar
Notes
Calories should be done in no more than :40.
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.
Conditioning
For time
25-30 cal
10 sandbag cleans
200 ft sandbag carry
7 minute cap
Notes
Today’s workout is a sprint chipper of calories, sandbag cleans, and sandbag carry. Your score is the time it takes to complete the workout or work completed at the 7 minute time cap.
The calories should take no longer than 2:00. If this sounds like an aggressive pace then lower the calories to 20-25.
Your sandbag weight should be moderate so that your sandbag cleans can be done at a deliberate yet continuous pace.
The sandbag carry should be challenging, but unbroken.
If you must take a quick break on the sandbag work, do so after your 9th clean. That way you can complete your 10th rep and proceed to walk 200m without having to pick the sandbag up an extra time.
Jun 14, 2023
Strength
Deadlift
3-5 sets of 2-3 reps @ 11×1 tempo
Perform 8-10 prone shoulder flexion raises between working sets
Notes
Perform all working sets at the same weight. Aim for 3 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 3 reps on any working set, repeat the same weight next week and try for sets of 6 across.
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
AMRAP 14
20-25-30-35… wall balls
300-400 m run
Notes
Today’s workout is an ascending ladder of wall balls and running. You will start the workout with 20 wall balls followed by a 300-400 m run. You will then complete 25 wall balls and go back out for another run. You will continue in this fashion for 14 minutes. Your score will be the number of wall balls you complete.
You should choose a wall ball weight that allows you to complete the sets of 20 and 25 unbroken.
Your runs should take no longer than 2:15. If this sounds like an aggressive pace for a 400 m, consider decreasing the distance to 300 m.
